Tư thế ngủ tốt nhất trong thai kỳ cho mẹ bầu
Tư thế ngủ của người mẹ sắp sinh có thể ảnh hưởng rất lớn đến sức khỏe của con sau này. Tư thế ngủ không đúng thậm chí có thể tạo ra những rủi ro không thể cứu vãn.
Tư thế ngủ nào tốt nhất cho mẹ bầu?
Các nghiên cứu đã chỉ ra rằng khi bà bầu nằm ngửa khi ngủ, hoặc ngủ nghiêng về bên phải, nguy cơ thai chết lưu sẽ tăng gấp đôi so với khi ngủ nghiêng về bên trái. Vì vậy, các chuyên gia khuyên rằng, mẹ bầu nên nằm nghiêng về bên trái khi ngủ sẽ tốt hơn.
Đầu thai kỳ (1-3 tháng): Tư thế ngủ tùy chọn và thoải mái
Lúc này, thai nhi vẫn nằm trong tử cung, trong khoang chậu của mẹ và sẽ không bị ngoại lực chèn ép. Do đó, bạn có thể nằm ngửa khi ngủ, nằm nghiêng hoặc thậm chí nằm sấp. Tuy nhiên, những tư thế ngủ không tốt như cúi đầu, kê chân cao cần được thay đổi kịp thời.
Tam cá nguyệt thứ hai (4-6 tháng): chủ yếu nằm nghiêng về bên trái, không nằm sấp khi ngủ
Ở giai đoạn 3 tháng giữa thai kỳ, bụng bầu to dần lên, cần chú ý bảo vệ để tránh tác động của ngoại lực. Mẹ cần chú ý không nằm sấp khi ngủ sẽ gây áp lực cho khoang bụng và xương chậu, gây khó chịu cho thai nhi. Tư thế ngủ chính xác chủ yếu là nghiêng về bên trái và có thể bắt đầu tập thể dục từ tháng thứ 4. Đây là tư thế ngủ tốt nhất cho phụ nữ mang thai được bác sĩ nhi khuyến cáo.
Tam cá nguyệt thứ ba (7-10 tháng): Bắt buộc phải nằm nghiêng bên trái, không được phép nằm ngửa ( không ghi bắt buộc nằm nghiêng bên trái hay không dc phép nằn ngữa mà là tập thói quen nên nằm nghiêng sang bên trái nhiều hơn , còn ưu tiên tư thế nằm nghiêng và thay đổi tư thế liên tục giúp mẹ bầu thoải mái nhất )
Lúc này tư thế ngủ của thai phụ đặc biệt quan trọng. Kích thước bụng đã tăng lên đáng kể, nếu khi ngủ nằm ngửa, trọng lượng tử cung tăng lên chèn ép tĩnh mạch chủ dưới , máu lưu thông ở chi dưới không được thông suốt, dẫn đến phù hoặc giãn tĩnh mạch chân và bàn chân. Đồng thời nằm ngửa sau 8 phút sẽ gây ra hội chứng tư thế nằm ngửa, làm giảm lượng máu về tim, có thể gây hồi hộp tức ngực, khó thở, tụt huyết áp thậm chí là sốc. Điều này sẽ gây nguy hiểm đến sức khỏe của sản phụ và thai nhi.
Lợi ích của Tư thế ngủ nghiêng bên trái
Vì vậy, trên lâm sàng khuyến cáo phụ nữ mang thai nên áp dụng tư thế ngủ nghiêng bên trái vì những lợi ích chính là:
- Có lợi cho sự phát triển của thai nhi
Ngủ nghiêng vị trí bên trái có nhiều lợi ích như giảm sức căng mạch máu tử cung, tăng lưu lượng máu qua nhau thai, cải thiện cung cấp oxy cho nhau thai và giảm chu sinh. Đặc biệt trong trường hợp thai nhi chậm phát triển, việc nằm nghiêng bên trái có thể giúp việc điều trị hiệu quả hơn.
- Giảm các triệu chứng khó chịu khi mang thai
Ở tư thế nằm ngửa, tĩnh mạch chủ dưới cũng sẽ bị tử cung chèn ép. Làm cản trở sự lưu thông máu của chi dưới, gây phù nề, mỏi hai chi dưới, ảnh hưởng đến giấc ngủ của thai phụ. Nằm nghiêng bên trái có thể giảm bớt sự chèn ép này, tăng lưu lượng máu trở về tim. Cải thiện việc cung cấp máu cho mô não, giúp tránh và giảm chứng tăng huyết áp do thai nghén. Đồng thời, nó cũng có thể thúc đẩy quá trình xẹp lún phù nề và giảm mệt mỏi khi mang thai.
- Thúc đẩy sinh đẻ tự nhiên
Giữ nguyên tư thế nằm nghiêng bên trái trong 2-3 ngày trước khi chuyển dạ có thể giúp thai nhi sử dụng trọng lực của nước ối để điều chỉnh độc lập đầu và vị trí. Do đó tăng xác suất sinh ngả âm đạo và tránh phải mổ lấy thai.
Nằm nghiêng bên trái là tư thế ngủ khoa học khi mang thai. Tuy nhiên theo quan sát lâm sàng cho thấy việc nằm nghiêng bên trái không hề đơn giản. Thứ nhất, do tư thế nằm ngủ cố định trong thời gian dài nên thai phụ có thể lực yếu sẽ khó tuân thủ. Thứ hai là do hiểu nhầm nằm nghiêng trái phải nghiêng hẳn 90 °.
Làm thế nào để ngủ nghiêng về bên trái một cách chính xác?
Nghiên cứu cho thấy khi phụ nữ mang thai nằm nghiêng về bên trái 90°, trọng tâm của cơ thể dồn vào vai, khuỷu tay, hông, khớp gối ,… Và khi nằm nghiêng áp lực lên xương hông sẽ cao hơn 60 mmHg dễ gây đau hông và thậm chí hình thành chấn thương do tỳ, đè.
Nhiều mẹ bầu thấy xương chậu bị đau nhức thường liên quan mật thiết đến góc độ nằm nghiêng bên trái. Gối bà bầu thông thường không thể hỗ trợ nằm nghiêng bên trái, bà bầu dựa vào cơ thể một cách vô thức khi sử dụng, tạo thành tư thế nằm nghiêng sang trái 90°. Với tư thế này dù không nằm ngửa cũng khiến xương khớp bị sưng đau, vùng da ửng đỏ, thậm chí có thể bị rạn do máu lưu thông kém.
Theo phản hồi của các mẹ bầu, nằm nghiêng bên trái 30° là tư thế thoải mái và tiết kiệm sức lao động nhất. Giữ tư thế nằm nghiêng trái khoa học có thể giúp mẹ và bé trải qua thai kỳ tốt hơn.
Ngoài ra, hình thành thói quen ngủ đúng giờ trong phòng ngủ thoải mái, thư giãn cũng là những cách quan trọng để thúc đẩy giấc ngủ cho mẹ bầu. Điều quan trọng nhất là bạn phải tránh nằm ngửa trong tam cá nguyệt thứ 3. Nếu bạn thấy em bé cử động nhiều thì ước tính là tư thế đó đã sai.
Ngoài tư thế ngủ, 5 điều mẹ bầu cần chú ý
Sau khi mang thai, ngoài việc nằm nghiêng về bên trái và tư thế ngủ an toàn, lành mạnh thì còn rất nhiều điều cần lưu ý sau đây.
- Chế độ ăn uống hợp lý, cân đối dinh dưỡng
Mẹ cần chú ý ăn nhiều trái cây và rau xanh để đảm bảo lượng vitamin. Đồng thời ăn nhiều cá và trứng cung cấp các thành phần protein. Ngoài ra, thực phẩm từ hạt có lợi cho sự phát triển não bộ của thai nhi; axit folic có lợi cho sự hình thành tủy sống và sự phát triển thần kinh của thai nhi. Tuy nhiên, cần lưu ý kiêng kỵ đồ lạnh để phòng tránh các bệnh về đường tiêu hóa.
- Kiểm tra sản khoa thường xuyên
Các biến chứng khi mang thai có thể được phát hiện và ngăn chặn kịp thời thông qua việc khám thai sớm. Siêu âm bụng và các xét nghiệm khác để sàng lọc thai nghén sẽ giúp bác sĩ sớm phát hiện hướng di truyền và tiền sử sinh quái thai, chẩn đoán trước sinh và điều trị can thiệp hiệu quả nhất.
- Giữ gìn vệ sinh vùng kín khi mang thai
Sau khi mang thai, sự gia tăng của progesterone và estrogen cùng với sự suy giảm sức đề kháng của cơ thể khiến bà bầu dễ bị viêm âm đạo do nấm. Phụ nữ có thai nên vệ sinh vùng kín tốt, sử dụng dung dịch vệ sinh ngày 2 lần, pha với nước ấm 35-40℃, rửa vùng âm hộ. Lưu ý không rửa sâu bên trong âm đạo để tránh tình trạng phá hủy sự cân bằng axit-bazơ của âm đạo, sẽ gây ra viêm nhiễm.
- Tránh chấn thương xương cụt
Sau khi mang thai, trọng lượng vùng bụng tăng lên, bà bầu thường ít vận động do suy nhược cơ thể dẫn đến tổn thương dây chằng sàn chậu và xương cụt. Nhiều phụ nữ mang thai bị đau xương cụt và thậm chí không thể ngồi xuống. Các bác sĩ chỉ ra rằng khi ở tư thế ngồi, hãy đặt một tấm đệm rỗng dưới mông và hơi nghiêng người về phía trước.
- Tập thể dục vừa phải
Kiểm soát cân nặng khi mang thai rất có lợi để duy trì thể lực khi chuyển dạ và giúp cơ thể phục hồi sau khi sinh con. Nếu mẹ bầu thiếu vận động khi mang thai sẽ dễ bị mệt mỏi trong quá trình sinh nở. Và các cơ sàn chậu sẽ bị tổn thương trong quá trình chuyển dạ, dẫn đến tiểu không kiểm soát và thậm chí là sa cơ quan vùng chậu. Do đó, đi bộ, chạy bộ và tập thể dục thích hợp như yoga cho bà bầu là bước chuẩn bị thông minh cho quá trình sinh nở. Đồng thời cũng giúp cải thiện giấc ngủ và giảm bớt sự khó chịu như mệt mỏi khi mang thai.
Kết luận
Mang thai là một quá trình thay đổi rất lớn và phức tạp về thể chất và tâm lý. Đặc biệt đối với những phụ nữ mang thai lần đầu làm mẹ sẽ rất lo lắng về tư thế ngủ không khoa học sẽ ảnh hưởng đến con. Với những tư thế ngủ khoa học nói trên, hy vọng rằng bạn sẽ có một thai kỳ thoải mái hơn trước khi chào đón con ra đời.
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