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怀孕时的睡姿 [复制链接]

发表于 2009-8-25 20:03 |显示全部楼层

此文章由 whuang 原创或转贴，不代表本站立场和观点，版权归 oursteps.com.au 和作者 whuang 所有！转贴必须注明作者、出处和本声明，并保持内容完整

Getting and staying comfortable in bed may be one of your greatest challenges during pregnancy, particularly if you’re used to sleeping on your stomach or your back. Both positions present problems during pregnancy.  During your first trimester, tender breasts may prevent you from sleeping on your stomach, and as your belly grows, lying face-down will become increasingly uncomfortable.

Sleeping on your back puts the full weight of your uterus on your back and the inferior vena cava (the vein that transports blood from your lower body to your heart).  Most pregnant women would not lie on their back as it would not be comfortable. During your first trimester, get into the habit of sleeping on your left (or right) side. Sleeping on left side benefits your baby by maximizing the flow of blood and nutrients to the placenta. Lying on your back in the second half of pregnancy may impaired circulation and may even cause low blood pressure. It may also increase the risk of your developing backaches and haemorrhoids, poor indigestion etc.

Try curling up or stretching out on your left side with a pillow between your legs, (keep returning to that position if you wake at night and find yourself on your back or stomach). You can purchase different maternity pillows from various department stores.  Arrange them between your legs, under your bump, and behind your back for extra comfort and support.  In your third trimester, you might find that wearing a sleeping bra and a maternity belt will give you extra support and make you feel more comfortable.
Do not be panic if you wake up and find that you are on your back. You have not caused any harm to your baby. It is nature to wake you up. So turn to your side and go back to sleep!

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（下面由花生翻译）

在怀孕期间保持一个舒服的睡眠姿势不是件简单的事情，特别是你平时习惯了仰睡或者爬着睡。这2种睡姿在怀孕过程中都会造成一些问题。

在怀孕的前3个月，乳房肿胀会让趴着睡很不舒服，随着肚子越来越大，趴着睡觉就越来越有困难了。而平躺着睡觉则让整个子宫的重量压在你的背后的下腔静脉上，影响血流回心，从而造成血压下降和胎盘供血减少。大多数孕妇都不能长时间躺着睡觉，这样太不舒服了。在怀孕的初期，养成侧睡的好习惯，左侧或右侧都无所谓。而左侧睡可以让血液通畅的流向胎盘以提供足够的营养和良好的血液循环。

在怀孕的后半期，平躺着睡觉不仅会造成血液不通畅，也可能会导致低血压。而且这样也会增加背痛和得痔疮，消化不良的风险。尽量保持左侧睡，可以在2腿之间放个枕头。如果你半夜醒来发现自己平躺这或者爬着睡，立即恢复原来侧睡的姿势。你也买也特别的枕头来帮助你保持侧睡的姿势。把枕头放在2腿间，肚子下面和背后。

在怀孕的最后3个月，你可以穿辅乳文胸和腹带，会让你睡的更舒服些。如果你夜里醒来发现自己平躺着，不要紧张，这不会对宝宝造成任何伤害，因为这样睡的不舒服，所以你自然醒来，只要恢复侧睡的姿势继续入睡。

[ 本帖最后由 whuang 于 2009-8-27 21:29 编辑 ]