With so many changes in the body and mind of women during pregnancy, it is common for them to have sleep disturbances during this period.
According to a study by the University of California, in the United States, insomnia affects 78% of pregnant women and may be related to hormonal, physiological, metabolic, psychological and postural variations.
Changes in sleep patterns begin during the first trimester of pregnancy, probably influenced by rapid hormonal fluctuations, says gynecologist and obstetrician Carlos Moraes.
“During this period, pregnant women tend to have hypersomnolence, mainly due to the increase in progesterone, a hormone that can also cause decreased muscle tone, increased risk of sleep apnea, snoring and sleep interruptions”, says Moraes.
At the end of the second trimester (23-24 weeks of gestation), total nighttime sleep time decreases. “More than 98% of women begin to have insomnia in the third trimester, reporting nighttime awakenings caused by general discomfort, back pain, increased urinary frequency, fetal movements, shortness of breath and leg cramps”, says the gynecologist.
Patients with insomnia have high pro-inflammatory cytokines, proteins that are also seen in postpartum depression, preterm birth, and other complications of pregnancy. “Doctors should treat sleep disorders immediately, as they increase the risk of complications, such as depression in the late third trimester or after the child is born.”
“The diagnosis of insomnia in pregnancy should be made in conjunction with a multidisciplinary team, raising issues such as anxiety disorders, mood disorders, sleep disorders related to breathing and restless legs syndrome”, says Moraes.
“It is important that the professional inquire about difficulties in the beginning of sleep, maintenance or awakening, and understand the environmental and behavioral factors. Obtaining a complete medical history, including risk conditions, is essential for diagnosis and treatment”, he observes.
Behavioral therapies can also help with these conditions. “Techniques such as progressive muscle relaxation (PMR), which includes alternating contraction and relaxation of different muscles, can be used before each sleep period, as can deep abdominal breathing”, says Monica Machado, psychologist and founder of ClÃnica Ame.C .
Cognitive behavioral therapy (CBT) can be applied, with the help of a psychologist, in cases of anxiety and negative thoughts related to insomnia.
“Anxiety is very common during pregnancy. There are many concerns about labor, the arrival of the baby and the new life. These expectations can keep the woman awake at night and only harm her health”, says Machado.
“Instead of brooding over your thoughts, try writing down all your concerns on paper. This will give you a chance to consider possible solutions,” he says.
The gynecologist Carlos Moraes reinforces that you should not take any type of sleeping pill during pregnancy, unless it has been prescribed or approved by the doctor.
Some teas, such as chamomile, valerian and lemon balm help you sleep better and are released during pregnancy.
“Interventions to treat sleep disorders are essential to prevent adverse outcomes throughout pregnancy, during childbirth and after childbirth. Hence the importance of treating the problem before symptoms negatively affect all aspects of your life. , especially the mother-baby bond”, concludes Moraes.
Tips for sleeping better during pregnancy
- Avoid screens (cell phone, television and computer) and white lights at least an hour before bedtime
- Avoid caffeine and chocolate, especially in the late afternoon
- Drink plenty of fluids throughout the day, but limit your intake after 5pm to lessen frequent urination
- Avoid fried, spicy and greasy foods at night, as they not only cause heartburn, they make digestion heavier, impairing sleep
- If clinically appropriate, exercise 30 minutes every day, preferably 4 to 6 hours before bed
- Sleep on your left side with your legs bent and with pillows between your knees, below your abdomen and behind your back to reduce pressure on your lower back
- To reset your biological clock, try to sleep and wake up at the same time every day.
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