孕15周，
凌晨4点，
我躺在床上，
好绝望，
数羊、喝热奶、看英语书、听白噪音……
无论我做什么，
我都无法入睡。
失眠
Insomnia
你不是一个人！根据国家睡眠基金会1998年的女性和睡眠调查，78％的女性表示怀孕期间睡眠比平时差。
“失眠”这个词包括难入睡和容易醒。
You’re not alone! According to the National Sleep Foundation’s 1998 Women and Sleep poll,
78% of women report more disturbed sleep during pregnancy than at other times.
The term insomnia includes having a hard time falling asleep and/or staying asleep.
荷尔蒙变化是造成怀孕期间疲劳和睡眠问题的最大原因之一。这些变化可能对肌肉产生抑制作用，可能导致打鼾，而较重的女性会增加发生睡眠呼吸暂停的风险。此外，孕期激素水平升高可能是夜间频繁如厕的原因之一。这些荷尔蒙、激素变化，以及恶心、胃灼热和其他怀孕相关疼痛会让孕妇起夜，从而可能导致睡眠不足。情绪动荡和压力也是导致失眠的原因。
Hormonal changes are one of the biggest reasons for fatigue and sleep issues during pregnancy. These changes may have an inhibitory effect on muscles, which may result in snoring, and in heavier women increases the risk of developing sleep apnea. In addition, your new level of hormones may be partly responsible for the frequent trips to the little girls' room during the night. These interruptions, as well as those caused by nausea, heartburn, and other pregnancy-related pains, can result in loss of sleep. Emotional turmoil and stress about delivering a 7-9 lb human being are also to blame for insomnia.
在怀孕期间发生或者变得更糟的一些常见睡眠问题是：
失眠
不宁腿综合征（RLS）
睡眠呼吸暂停
夜间胃食管反流（夜间GERD）/胃灼热
Some of the common sleep issues that occur or are made worse during pregnancy are:
Insomnia
Restless legs syndrome (RLS)
Sleep apnea
Nocturnal gastroesophageal reflux (nighttime GERD)/heartburn
你如何在怀孕期间避免或治疗失眠？
How Can You Avoid or Treat Insomnia
During Pregnancy?
做好休息计划，并优先保障睡眠时间。
在身体状况允许的情况下，每天尝试运动约30分钟。
左侧睡，以改善胎儿和肾脏的血流量和营养，并避免长时间躺在你的背部。
使用枕头调整舒适的睡姿并帮助你保持正确的睡姿。
白天多喝水，并且在睡前2小时减少饮用量。
不要吃辛辣，酸性或油炸食物，并且一整天都要少食多餐。
打鼾在怀孕期间很常见，但如果您的呼吸暂停，请到医院检查。此外，请检查您的血压和尿蛋白——尤其是如果您的脚踝肿胀或头痛。
如果你有不宁腿综合征，检查一下可能是由于铁或叶酸缺乏。
如果你不能入睡，不要强迫自己，尝试阅读或冥想放松。
使用小夜灯而不是打开浴室内的灯光，这将帮助您更快恢复睡眠。
尝试平静你的思绪与大脑神经。可以上网寻求一些好建议。
Plan and prioritize sleep time.
Try to exercise about 30 minutes each day unless directed not to by your healthcare provider.
Sleep on your left side to improve blood flow and nutrients to your fetus and kidneys and avoid lying on your back for extended periods of time.
Using pillows to prop you up in a comfortable position can ease any tension your body exerts to stay in that position.
Drink plenty of fluids during the day, especially water, and reduce the amount you drink 2 hours before bedtime.
Stop eating spicy, acidic, or fried foods, and eat frequent smaller meals throughout the day.
Snoring is common during pregnancy, but if you're having pauses in your breathing, get checked for sleep apnea. Also, have your blood pressure and urine protein checked—especially if you have swollen ankles (a.k.a. cankles) or headaches.
If you have Restless Leg Syndrome, it may be due to iron or folate deficiency so get tested.
If you can’t sleep, don’t force yourself- try to read or meditate to relax.
Use a nightlight instead of turning on the lights in the bathroom which will help you get back to sleep faster.
Try mediation to settle your brain and calm your nerves. Go online for some great mediation options.
要详细告诉您的医护人员你所面对的睡眠问题。这可能是营养不足或呼吸问题（睡眠呼吸暂停）的征兆。他们也可能会给你有帮助的建议！
Don’t be afraid to talk to your healthcare provider about sleep issues. It may be an alert to a nutritional deficiency or a respiratory issue (sleep apnea) that your doctor will want to check for. They may also have helpful suggestions!
