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疲倦冬日 拯救宝妈的脆弱睡眠

发布日期：2024-07-26 13:27:40编辑：秩名


　　冬天来了，身体也进入冬眠模式，疲倦感越来越强，心里总想着来一次疯狂的任性睡眠。延长睡眠时间，对于普通人而言不是难事。但是对于新妈妈们而言，简直就是做不到。晚上有个夜哭郎，白日里上班、家务、照顾孩子忙得不停转，睡眠总是无法得到满足，据根据美国专家一项调查显示，有超过40%的产后女性都会出现睡眠问题，妈妈的睡眠亟需拯救!
 

拯救睡眠时间——找回自己的睡眠规律

　　孩子的到来，对于新妈妈而言，是把她的旧睡眠规律给打破，妈妈们为了做好母亲的责任，经常把全副精力都放在宝宝身上，休息时间也配合宝宝的步伐。
 
　　这样一心一意地跟着宝宝的节奏，却也会给妈妈们带来很大的压力。只有纠正带娃时被弄乱的睡眠节奏，妈妈的睡眠才能有把握。
 
　　First：早上不要跟着宝宝小憩
 
　　有些妈妈照顾宝宝时，全副精力都放在孩子身上，休息时间关步配合宝宝当孩子夜晚醒的时候陪着孩子，宝宝早上小憩时也跟着孩子睡。事实上，小憩时间超过10—20分钟，人们的精神会感到更差。
 
　　Second：不要周末狂补眠
 
　　周一到周五，妈妈们上班兼带娃，疲惫不堪。到了周六日，爸爸们可以帮忙带娃了，有些妈妈们就开启疯狂补眠模式。
 
　　但是这种补眠模式会打乱你的生物钟，有可能在你充足补眠后，又开始进入失眠模式。有些人则是会头部发痛呢。
 
　　Third：宝宝不睡，就不做事情
 
　　有些妈妈们觉得把宝宝哄睡后，整个人才会显得空闲，开始做事情。这种做法浪费你的许多空闲时间，而且推压的事情经常会挤压你的睡眠时间。想要保持规律睡眠，也不要轻易打破你的生活节奏。

拯救睡眠质量——关注身心健康

　　除了睡眠时间不足与安排不当，妈妈的睡眠问题还体现在睡眠质量差，体现在晚上睡得不安稳，或是存在失眠问题，而或是半夜总是醒来。其实除了宝贝夜哭外，妈妈的身体或心理问题也会对睡眠造成威胁。
 
　　心理问题引起的睡眠障碍
 
　　First：头脑总是想个不停
 
　　有时候，妈妈们到了睡前总是在想白天的事情，经常理不清头绪，导致失眠。其实这是焦虑无助的表现。因为无助，才一直处于纠结状态。
 
　　如果出现了这种状况，睡前最好能跟宝爸聊会天，或是放松自己，把注意力放在呼吸上。
 
　　Second：心情低落、焦虑
 
　　有些妈妈在睡前总是责怪自己白天的表现，对于明天则感到焦虑不安，即使入睡有有可能做噩梦。这些信号都告诉你其实你的内心很焦虑。
 
　　如果发现自己有焦虑情绪，一定不要置之不理。要经常与朋友、家人聊天，说出你的哭闹;平时不要总跟孩子待在家中;多出门散心购物;做错的事情不要再纠结，因为今天与明天，是比昨天还珍贵的财富。
　　身体问题引起的睡眠障碍
 
 
　　First：吃得太晚和太饱
 
　　刚生完孩子，在家人的催促下，不断地进补。特别是汤水，在晚上喝起来就非常油腻，让胃发胀。而装满食物的胃会不断刺激大脑。大脑有兴奋点，人便不能安然入睡，正如中医所说“胃不和，则卧不安”。
 
　　妈妈们应该避开在夜晚进补，晚上9点后尽量不要再进食食物。
 
　　Second：动得太少
 
　　新妈妈们如果缺乏锻炼，经常宅在家中躺着和握着也可能会导致失眠。因为身体一点疲劳感都没有时，我们经常会睡不着。
 
　　建议新妈妈们每天做30—60分钟的有氧运动。一天3次，每次10分钟的散步对睡眠也很有帮助。
 
　　Third：身体健康问题也会影响睡眠
 
　　许多疾病都会影响睡眠质量，比如月经前的不适、哮喘、尿频等。
 
　　如果一直找不到失眠原因，就要思考下是不是健康问题影响了自己的睡眠。如果觉得身体如子宫、腹部等有不适情况，就要及时去看医生。
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