(单词翻译:单击)
The later stages of pregnancy bring an array of discomforts that can disturb sleep. Gain a more restful sleep with these tips.
孕晚期会出现一系列不适，扰乱睡眠。根据下面的建议，让你的睡眠更深入。
You Will Need
你需要
A long body pillow
长长的人体抱枕
A humidifier
增湿器
An eye pillow
眼罩
Heartburn medication (optional)
治疗烧心的药物（可选）
Steps
步骤
STEP 1 Avoid leg cramps
1.避免腿抽筋
Avoid leg cramps with proper hydration. Stretch your calf muscles during the day and wiggle your feet to move leg muscles.
适当的方法防治腿抽筋。日间伸展一下小腿部位的肌肉，扭动一下双脚，运动腿部肌肉。
STEP 2 Empty bladder
2.排空膀胱
Limit your liquid intake in the evening to one warm, non-caffeinated drink. Empty your bladder before going to bed.
夜间限制液体摄入量，只喝一杯温暖的没有咖啡因的饮料就可以了。上床睡觉前排空膀胱。
STEP 3 Take a bath
3.沐浴
Take a warm bath or shower before going to bed to set a restful mood.
上床睡觉前洗一个温暖的沐浴或淋浴，让情绪安定下来。
STEP 4 Use pillow
4.使用枕头
Use a body pillow to provide additional support to your midsection and alleviate pressure. Put a regular pillow between your knees for additional comfort.
使用人体抱枕为腹部提供额外的支撑，缓解压力。在膝盖部位放一个普通的枕头，让身体更加舒适。
Body pillows range from generic long pillows to specially designed maternity pillows.
人体抱枕多种多样，从普通的长形枕头到特别设计的产妇枕头。
STEP 5 Treat heartburn
5.治疗烧心
Treat heartburn with medication or by sleeping in a more upright position. Check with a doctor before taking any medication.
通过药物或更加直立的姿势睡觉来治疗烧心。服用任何药物前要咨询医生。
Most doctors recommend that pregnant women lie on their left side for optimal blood flow throughout the body and uterus.
大部分医生建议孕妇左侧睡，可以最好地促进血液在身体和子宫中的流动。
STEP 6 Run humidifier
6.启动加湿器
Run a humidifier or open a window to alleviate swollen sinus passages.
启动加湿器，或者打开窗户，缓解肿胀的鼻腔通道。
STEP 7 Wear an eye pillow
7.戴眼罩
Wear an eye pillow to block out light.
戴一副眼罩，遮挡光线。
Did you know? Women typically gain three to four pounds in increased blood volume during pregnancy.
你知道吗？女性孕期血容量会增加三至四磅。
