Since receiving confirmation of pregnancy, her sleep routine has turned upside down. According to American researcher Michele Okun, a specialist in sleep disorders for women and a professor at the University of Pittsburgh, this is common: 75% of pregnant women have some difficulty sleeping during pregnancy, and 25% Have serious complaints, especially in the first three months. Back Pain during Pregnancyis the problem that always occurs. The numbers come from studies that seek to understand what happens to sleep in this period and how these transformations relate to the health of the mother and the fetus.
“I feel cramp and tingling in the legs that disturb my sleep. Is that normal? “
These sensations are common and can be caused by both weight gain and changes in blood flow. During gestation, there is an increase and change in the distribution of body fluids. This can lead to difficulty in circulation and tingling sensation. Stretching and a good shower before bedtime can help prevent these discomforts. To combat cramps, you need to replace potassium and calcium. These substances are found respectively in fruits, such as banana and watermelon, and milk derivatives.
“I have many nightmares, including some in which my baby is born with problems. How can I get rid of them? “
Psychoanalyst Gina Levinson, a member of the Brazilian Society of Psychoanalysis of São Paulo, explains that pregnancy alone already brings many feelings to the surface. Some are present or past fears or even poorly resolved situations, which can now give rise to unpleasant dreams filled with fear and insecurity. “The dream is one of the mechanisms of psychic elaboration of what we are living. Pregnancy is a phase in which not only fears, such as that the baby is born without health, but also fantasies arise and populate the woman’s psyche, “he says. Another aspect concerns expectations regarding the challenge of being in the role of mother. This transformation can also be a source of anguish that appears, More or less intensely, in dreams. So talk a lot with your partner, read books on the subject, exchange experience with other mothers. Anything that makes you feel more secure about the new role can help.
“My baby messes a lot when I go to bed! How can I calm him down? “
Some babies move more than others. However, you are more likely to have insomnia and, therefore, notice this movement better. If the problem is a lack of sleep, look for a comfortable position and try to relax. Listening to quiet music can help her with this task. Another tip is to drink a glass of milk before bed. This is because it is rich in tryptophan, a substance that naturally induces sleep, besides stimulating the production of serotonin, a neurotransmitter that, among other things, works as a sedative and helps to rest.
Read more about Pain during pregnancy and How to Relieve
“Practicing physical activity can make you sleepy?”
According to LeoniceDoimo, a professor in the Department of Physical Education at the Federal University of Viçosa (MG), not at first, but this effect may vary. The suggestion is to try exercising at different times and see which will bring more well-being. Anyway, Leonice remembers that it is necessary to maintain a light rhythm. The American College of Obstetricians and Gynecologists recommends that the intensity of the physical activity of the pregnant woman should not exceed the heart rate of 140 beats per minute (bpm). Light walking is a great option, and if you can not measure heart rate, the trick is figuring out if you can talk naturally while walking. If so, its speed is adequate. Water aerobics is also indicated by having low impact on the joints and improving swelling. “It is proven that women who exercise during the nine months recover better and faster from childbirth. Also, the feeling of doing something for you and the child confers tranquility, positively influencing the quality of sleep, “he adds.