{"id":18543,"date":"2023-02-20T15:51:08","date_gmt":"2023-02-20T08:51:08","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=18543"},"modified":"2023-02-20T15:53:54","modified_gmt":"2023-02-20T08:53:54","slug":"6-bien-phap-cai-thien-giac-ngu-khi-mang-thai","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2023\/02\/20\/6-bien-phap-cai-thien-giac-ngu-khi-mang-thai\/","title":{"rendered":"6 bi\u1ec7n ph\u00e1p c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 khi mang thai"},"content":{"rendered":"

TS. Anne Marie Morse, chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 th\u00e0nh vi\u00ean c\u1ee7a H\u1ecdc vi\u1ec7n Y h\u1ecdc Gi\u1ea5c ng\u1ee7 Hoa K\u1ef3 cho bi\u1ebft, gi\u1ea5c ng\u1ee7 \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh mang thai.<\/span><\/p>\n

Theo m\u1ed9t \u0111\u00e1nh gi\u00e1 t\u1ea1i Hoa K\u1ef3 v\u00e0o th\u00e1ng 4 n\u0103m 2020, ng\u1ee7 k\u00e9m c\u00f3 li\u00ean quan \u0111\u1ebfn k\u1ebft qu\u1ea3 ti\u00eau c\u1ef1c khi mang thai v\u00e0\u00a0sau khi sinh\u00a0nh\u01b0 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc ch\u1ee9ng ti\u1ec1n s\u1ea3n gi\u1eadt, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng thai k\u1ef3 v\u00e0 th\u1eddi gian chuy\u1ec3n d\u1ea1 l\u00e2u h\u01a1n.<\/span><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, theo B\u1ec7nh vi\u1ec7n Johns Hopkins, Hoa K\u1ef3, ng\u1ee7 k\u00e9m khi mang thai c\u0169ng li\u00ean quan \u0111\u1ebfn nguy c\u01a1 sinh m\u1ed5 cao h\u01a1n.<\/span><\/p>\n

M\u1eb7c d\u00f9 c\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7 khi mang thai nh\u01b0\u00a0t\u0103ng c\u00e2n, \u0111i ti\u1ec3u \u0111\u00eam, thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1t, lo l\u1eafng, ng\u01b0ng th\u1edf khi ng\u1ee7… Tuy nhi\u00ean, b\u1ea1n n\u00ean c\u1ed1 g\u1eafng thay \u0111\u1ed5i ho\u1eb7c thi\u1ebft l\u1eadp th\u00f3i quen l\u00e0nh m\u1ea1nh \u0111\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, gi\u1ea3m thi\u1ec3u nguy c\u01a1 do ng\u1ee7 k\u00e9m g\u00e2y ra.<\/p>\n

1. N\u1eb1m nghi\u00eang khi ng\u1ee7<\/span><\/h4>\n

Trong qu\u00e1 tr\u00ecnh mang thai, c\u00f3 nhi\u1ec1u thay \u0111\u1ed5i sinh l\u00fd x\u1ea3y ra, khi\u1ebfn b\u1ea1n\u00a0kh\u00f3 ng\u1ee7. Ch\u1eb3ng h\u1ea1n khi\u00a0thai nhi\u00a0c\u00e0ng l\u1edbn, b\u1ee5ng b\u1ea7u ng\u00e0y c\u00e0ng to ra s\u1ebd khi\u1ebfn dung t\u00edch ph\u1ed5i b\u1ecb thu h\u1eb9p l\u1ea1i khi\u1ebfn qu\u00e1 tr\u00ecnh th\u1edf ra – h\u00edt v\u00e0o c\u00f3 th\u1ec3 g\u1eb7p kh\u00f3 kh\u0103n. Do \u0111\u00f3,\u00a0t\u01b0 th\u1ebf ng\u1ee7\u00a0\u0111\u00f3ng vai tr\u00f2 r\u1ea5t l\u1edbn trong vi\u1ec7c t\u0103ng tu\u1ea7n ho\u00e0n v\u00e0 c\u1ea3i thi\u1ec7n nh\u1ecbp th\u1edf.<\/span><\/p>\n

Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, n\u1eb1m nghi\u00eang l\u00e0 gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3, v\u00ec \u1edf t\u01b0 th\u1ebf ng\u1ee7 n\u00e0y gi\u00fap gi\u1ea3m tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a t\u1eed cung l\u00ean c\u00e1c m\u1ea1ch m\u00e1u trung t\u00e2m v\u00e0 ph\u1ed5i, gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 th\u1edf h\u01a1n, \u0111\u01b0a nhi\u1ec1u oxy tr\u1edf l\u1ea1i ph\u1ed5i h\u01a1n.<\/span><\/p>\n

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N\u1eb1m nghi\u00eang ng\u1ee7 khi mang thai gi\u00fap b\u00e0 b\u1ea7u tho\u1ea3i m\u00e1i h\u01a1n (c\u1eaft ch\u1eef tr\u00ean g\u00f3c tr\u00e1i).<\/figcaption><\/figure>\n

2. Thi\u1ebft l\u1eadp th\u00f3i quen \u0111i ng\u1ee7 \u0111\u00fang gi\u1edd<\/span><\/h4>\n

Theo TS. Morse, th\u00f3i quen \u0111i ng\u1ee7 \u0111\u00fang gi\u1edd gi\u00fap c\u01a1 th\u1ec3 t\u1ea1o ra\u00a0nh\u1ecbp sinh h\u1ecdc\u00a0th\u1ee9c – ng\u1ee7 khoa h\u1ecdc v\u00e0 c\u00f3 l\u1ee3i cho c\u1ea3 thai nhi v\u00e0\u00a0ph\u1ee5 n\u1eef mang thai.<\/span><\/p>\n

\u0110\u1ec3 t\u1ea1o th\u00e0nh th\u00f3i quen, tr\u01b0\u1edbc khi \u0111i ng\u1ee7 b\u1ea1n n\u00ean \u0111\u1ec3 \u0111\u1ea7u \u00f3c v\u00e0 c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch nghe nh\u1ea1c, thi\u1ec1n, t\u1eadp m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga ho\u1eb7c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng,\u00a0t\u1eafm n\u01b0\u1edbc <\/a>\u1ea5m<\/a>…<\/span><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n kh\u00f4ng n\u00ean xem \u0111i\u1ec7n tho\u1ea1i, danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m ho\u1eb7c u\u1ed1ng tr\u00e0 qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 \u0111\u1ec3 tr\u00e1nh \u0111i ti\u1ec3u \u0111\u00eam.<\/span><\/p>\n

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Thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 khi mang thai.<\/figcaption><\/figure>\n

3.\u00a0Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t\u00a0v\u1eeba ph\u1ea3i<\/span><\/h4>\n

Theo m\u1ed9t \u0111\u00e1nh gi\u00e1 c\u00f3 h\u1ec7 th\u1ed1ng v\u00e0o th\u00e1ng 7 n\u0103m 2019 tr\u00ean \u200cT\u1ea1p ch\u00ed V\u1eadt l\u00fd tr\u1ecb li\u1ec7u Ch\u00e2u \u00c2u, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba ph\u1ea3i c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u1edf m\u1ecdi l\u1ee9a tu\u1ed5i, v\u1edbi c\u1ea3 ph\u1ee5 n\u1eef mang thai. H\u01a1n th\u1ebf n\u1eefa, t\u1eadp th\u1ec3 d\u1ee5c l\u00e0m t\u0103ng l\u01b0\u1ee3ng oxy cung c\u1ea5p cho thai nhi, c\u00f3 th\u1ec3 gi\u00fap thai nhi ph\u00e1t tri\u1ec3n kh\u1ecfe m\u1ea1nh h\u01a1n.<\/span><\/p>\n

Tuy nhi\u00ean, qu\u00e1 tr\u00ecnh mang thai l\u00e0 th\u1eddi gian \u0111\u1eb7c bi\u1ec7t n\u00ean b\u1ea1n c\u1ea7n th\u1eadn tr\u1ecdng v\u1edbi m\u1ecdi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n.\u00a0<\/span>C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o b\u01a1i l\u1ed9i v\u00e0 yoga tr\u01b0\u1edbc sinh l\u00e0 nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t cho ng\u01b0\u1eddi mang thai.<\/p>\n

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Th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/figcaption><\/figure>\n

4. Ch\u00fa \u00fd \u0111\u1ebfn th\u1eddi gian d\u00f9ng b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/span><\/h4>\n

Ph\u1ee5 n\u1eef mang thai mu\u1ed1n \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7, n\u00ean ch\u00fa \u00fd \u0111\u1ebfn th\u1eddi gian, t\u1ed1t nh\u1ea5t l\u00e0 tr\u01b0\u1edbc khi ng\u1ee7 t\u1eeb 3-4 ti\u1ebfng. B\u00ean c\u1ea1nh \u0111\u00f3, n\u00ean tr\u00e1nh nh\u1eefng th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o, nhi\u1ec1u gia v\u1ecb nh\u01b0 khoai t\u00e2y chi\u00ean… v\u00ec c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 tr\u00e0o ng\u01b0\u1ee3c ho\u1eb7c\u00a0\u1ee3 chua\u00a0khi n\u1eb1m xu\u1ed1ng \u0111i ng\u1ee7.<\/span><\/p>\n

\u0110\u1ec3 tr\u00e1nh tr\u00e0o ng\u01b0\u1ee3c khi \u0111i ng\u1ee7, theo \u0110\u1ea1i h\u1ecdc S\u1ea3n ph\u1ee5 khoa Hoa K\u1ef3, ngo\u00e0i vi\u1ec7c ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m, ph\u1ee5 n\u1eef mang thai c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng th\u00eam g\u1ed1i \u0111\u1ec3 k\u00ea cao \u0111\u1ea7u v\u00e0 tr\u00e1nh n\u1eb1m ng\u1eeda ngay sau khi \u0103n.<\/p>\n

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N\u00ean l\u1ef1a ch\u1ecdn \u0111\u1ed3 \u0103n nh\u1eb9, \u00edt ch\u1ea5t b\u00e9o \u0111\u1ec3 tr\u00e1nh tr\u00e0o ng\u01b0\u1ee3c khi ng\u1ee7.<\/figcaption><\/figure>\n

5. Nghe ti\u1ebfng \u1ed3n tr\u1eafng<\/span><\/h4>\n

Nghe ti\u1ebfng \u1ed3n tr\u1eafng nh\u01b0\u00a0ti\u1ebfng m\u01b0a, ti\u1ebfng s\u00f3ng v\u1ed7, ti\u1ebfng n\u01b0\u1edbc ch\u1ea3y xu\u00f4i d\u00f2ng… tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap ph\u1ee5 n\u1eef mang thai d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n, ng\u1ee7 s\u00e2u h\u01a1n, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 \u0111\u01b0\u1ee3c n\u00e2ng cao.<\/span><\/p>\n

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Nghe ti\u1ebfng \u1ed3n tr\u1eafng gi\u00fap ph\u1ee5 n\u1eef mang thai c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/figcaption><\/figure>\n

M\u1eb7c d\u00f9 vi\u1ec7c b\u1ecb gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 khi mang thai l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng, nh\u01b0ng c\u00f3 m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p n\u00ean t\u00ecm ki\u1ebfm s\u1ef1 tr\u1ee3 gi\u00fap t\u1eeb chuy\u00ean gia nh\u01b0 bu\u1ed3n ng\u1ee7 v\u00e0o ban ng\u00e0y, d\u1ec5 c\u00e1u k\u1ec9nh ho\u1eb7c lo l\u1eafng h\u01a1n m\u00e0 kh\u00f4ng bi\u1ebft t\u1ea1i sao ho\u1eb7c nh\u1eefng v\u1ea5n \u0111\u1ec1 n\u00e0y tr\u1edf n\u00ean th\u01b0\u1eddng xuy\u00ean h\u01a1n…\/.<\/p>\n

Ngu\u1ed3n b\u00e1o S\u1ee9c kh\u1ecfe & \u0110\u1eddi s\u1ed1ng<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

TS. Anne Marie Morse, chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 th\u00e0nh vi\u00ean c\u1ee7a H\u1ecdc vi\u1ec7n Y h\u1ecdc Gi\u1ea5c ng\u1ee7 Hoa K\u1ef3 cho bi\u1ebft, gi\u1ea5c ng\u1ee7 \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh mang thai. Theo m\u1ed9t \u0111\u00e1nh gi\u00e1 t\u1ea1i Hoa K\u1ef3 v\u00e0o th\u00e1ng 4 n\u0103m 2020, ng\u1ee7 k\u00e9m c\u00f3 li\u00ean quan \u0111\u1ebfn k\u1ebft qu\u1ea3 ti\u00eau […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","footnotes":""},"categories":[303],"tags":[],"class_list":["post-18543","post","type-post","status-publish","format-standard","hentry","category-bai"],"_links":{"self":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/18543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/comments?post=18543"}],"version-history":[{"count":0,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/18543\/revisions"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=18543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=18543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=18543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}