When it comes to the quality of sleep during pregnancy, many mothers complain about lack of sleep. According to the World Health Organization (WHO), 6 out of 10 pregnant women suffer from this condition. Especially in the last trimester of pregnancy, when the abdomen increases in size, as well as the desire to urinate, which interferes with the uninterrupted sleep of the pregnant woman.
The sleep of a pregnant women is more affected in summer
If the problem is recurring, the summer exacerbates the discomfort. “Hormones raise body temperature during pregnancy, so a pregnant woman takes longer to sleep, as the body first tries to regulate its temperature, which prevents sleep from reaching its deepest levels quickly,” explains Carlos Moraes. , OB-GYN from Santa Casa/SB and member of FEBRASGO.
For Pregnant women to get a good night’s sleep during the summer
Take care of clothes and bedding.
Wear light and comfortable clothing that does not compress and impair blood circulation. Also choose cotton and linen sheets, instead of synthetic sheets, since they heat up less.
Sleeping on the left side can improve a pregnant woman’s sleep
“In addition to being one of the most comfortable positions at the end of pregnancy, lying on the left side favors a better flow of blood between the organs of a pregnant woman. This makes it easier for the baby to receive nutrients. In this way, you have a better chance of resting”, advises Carlos Moraes, also a doctor at the Albert Einstein, São Luiz and Pro Matri hospitals.
Use the right pillows
If you sweat a lot at night, opt for latex pillows or pillows with a gel blanket, which provide greater thermal comfort due to ventilation between the inside and the outside.
Also, if possible, use a waterproof cover to prevent sweat and other secretions from transferring to the sheet and bedding. This prevents the multiplication of mites, fungi and bacteria, capable of causing typical summer allergy crises.
Ventilation: Essential for a good sleep in pregnant women
Leave the room well ventilated during the day and, if possible, leave a gap in the window at night as well, so that air can circulate. A fan is a great alternative for warmer days, but go for quiet days and don’t leave it in front of your body. After all, constant winds can chill you and wake you up in the middle of the night.
However, if you prefer air conditioning, remember that it must have a clean filter and a pleasant temperature, around 24 degrees. Because air conditioning dries the air, it is best to put a basin of water in the room to humidify the environment.
Water is necessary, but at the right time
Hydrate well during the day, but take it easy at bedtime so you don’t feel like running to the bathroom at night. “Drinking a lot of water before going to bed will interrupt your sleep due to the need to urinate,” says the gynecologist.
Avoid copious meals and stimulating drinks.
Mainly at night. Heavy foods require slower digestion, which can make it difficult to sleep. “In addition, poor nights of sleep play a role in predisposing to weight gain, which can be detrimental to pregnancy and childbirth,” says Claudia Chang, MD, PhD, a postdoctoral fellow in endocrinology and metabolic medicine at the USP.
Drinks like green tea and coffee should be avoided at night. Caffeine lasts four hours in the body. For this reason, the ideal is that the last consumption should be around 3:00 p.m. ”, confirms Claudia Zhang, who is also a member of the SBEM and coordinator and professor of the postgraduate course in Endocrinology at the Institute of Excellence in Medicine (ISMD).
There are no physical activities at night.
Although exercise is very important to a pregnant woman’s routine, it is important to avoid it too close to bedtime. This is because the production of adrenaline and cortisol follows a direction opposite to the nocturnal flow of the body. During the night, the body prepares for a break from activities, and exercise can create a buzz that will keep you awake forever,” concludes Claudia Chang.