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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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