{"id":4682,"date":"2018-11-07T14:39:32","date_gmt":"2018-11-07T13:39:32","guid":{"rendered":"https:\/\/psicopico.com\/?p=4682"},"modified":"2018-11-07T14:39:32","modified_gmt":"2018-11-07T13:39:32","slug":"suenos-durante-el-embarazo","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/suenos-durante-el-embarazo\/","title":{"rendered":"So\u00f1os durante o embarazo"},"content":{"rendered":"O embarazo<\/strong> \u00e9 un dos per\u00edodos nos que as mulleres ven m\u00e1is afectadas por diferentes trastornos do so\u00f1o<\/strong> debido principalmente aos grandes cambios hormonais e fat\u00edgaa asociada aos mesmos, que adoita acentuarse o terceiro trimestre do embarazo.<\/p>\n

So\u00f1as diferente durante o embarazo? O mundo dos so\u00f1os vese afectado directamente polos nosos h\u00e1bitos de descanso, o noso estado emocional e hormonal, todos eles afectados durante os m\u00faltiples cambios que sofre o organismo durante a xestaci\u00f3n. Si est\u00e1s embarazada e est\u00e1s a so\u00f1ar diferente, co\u00f1ece aqu\u00ed<\/a><\/u> o significado\u00a0 dos so\u00f1os con embarazos.<\/p>\n

Trastornos do so\u00f1o durante o embarazo.\u00a0<\/strong><\/h1>\n

Como falamos, os nosos so\u00f1os ven afectados pola calidade coa que durmimos. Segundo unha investigaci\u00f3n realizada polo equipo de\u00a0 matronas do Hospital Virxe da Luz de Conca (Espa\u00f1a), o 86,6% das 290 embarazadas enquisadas manifestou cambios nos seus patr\u00f3ns de so\u00f1o durante o embarazo que poden desencadear en trastornos do so\u00f1o cando est\u00e1s embarazada<\/a><\/u><\/strong>.<\/p>\n

Estes resultados revelaron que o trastorno do so\u00f1o m\u00e1is asociado ao embarazo era o insomnio<\/strong> en todas as s\u00faas manifestaci\u00f3ns (latencia de so\u00f1o, espertares nocturnos e so\u00f1o pouco reparador). Na s\u00faa maior\u00eda rexistraba un aumento de frecuencia urinaria, reflujo gastroesof\u00e1gico, molestias musculares e os propios movementos fetales.<\/p>\n

Outro dos problemas rexistrados foi a excesiva somnolencia di\u00farna<\/strong>, sendo o primeiro trimestre e o terceiro os de maior prevalencia deste problema .<\/p>\n

A s\u00edndrome de pernas inquietas<\/strong> sufr\u00edrono nalg\u00fan dos seus s\u00edntomas at\u00e9 o 67% das mulleres embarazadas enquisadas, sobre todo durante o terceiro trimestre do embarazo.<\/p>\n

Os trastornos respiratorios<\/strong> como ronquidos e apena do so\u00f1o tam\u00e9n adoitan presentarse de forma habitual durante o terceiro trimestre, a\u00ednda que son menos com\u00fans.<\/p>\n

Manter unha boa hixiene do so\u00f1o \u00e9 fundamental para manter a calidade da nosa vida e m\u00e1is durante a xestaci\u00f3n, que pode ademais influ\u00edr no propio parto, segundo alg\u00fans estudos as mulleres que dormen menos de 6 horas te\u00f1en partos m\u00e1is longos e unha maior probabilidade de que se lles sexa practicada unha ces\u00e1rea (Le e Gai, 2004).<\/p>\n

>> Artigo relacionado: 15 pautas para mellorar a hixiene do so\u00f1o.<\/a><\/u><\/span><\/p>\n

Recomendaci\u00f3ns de hixiene do so\u00f1o durante o embarazo.\u00a0<\/strong><\/h2>\n

Segundo os estudos de Pien e Schwab (2004) os mellores h\u00e1bitos para mellorar a hixiene do so\u00f1o durante o embarazo res\u00famense en seguir nas seguintes 9 pautas:<\/p>\n

    \n
  1. Acudir a clases de preparaci\u00f3n ao parto<\/strong> e acudir a un especialista. Basicamente, isto o que far\u00e1 \u00e9 aliviar a tensi\u00f3n e frustraci\u00f3n ante unha situaci\u00f3n nova, que explicada por un experto reportaranos informaci\u00f3n importante para previr e mellorar a calidade de vida durante o embarazo. A educaci\u00f3n \u00e9 poder.<\/li>\n
  2. Non tomar medicaci\u00f3n para conciliar o so\u00f1o sen consultar co m\u00e9dico de familia<\/strong>.<\/li>\n
  3. Manter bos h\u00e1bitos para para evitar a dor de<\/strong>costas : zapatos c\u00f3modos (medio tac\u00f3n ou sen), evitar levantar pesos desde o chan sen agacharse, realizar exercicios para fortalecer abdome e costas e evitar o exercicio antes de durmir, entre outras.<\/li>\n
  4. Manter unha dieta equilibrada<\/strong>. Evitar caf\u00e9, tabaco, cear cedo, beber pouco l\u00edquido durante a cea, ouri\u00f1ar antes de deitarse, etc.<\/li>\n
  5. Relaxarse para controlar a ansiedade<\/strong>: realizar ba\u00f1os relaxantes, ducha tranquila, aplicar masaxes ou recoller a habitaci\u00f3n para que se perciba un ambiente tranquilo.<\/li>\n
  6. Si descansas en posici\u00f3n tombada, mellor de lado cos xeonllos lixeiramente flexionadas<\/strong>. Podes utilizar cox\u00edns ou almofadas para acomodar a posici\u00f3n.<\/li>\n
  7. \u00c9 com\u00fan ter cambras<\/strong> durante a noite, para solucionalo aperta o p\u00e9 contra a parede. Tam\u00e9n podes probar a levantarche sobre a perna entumecida.<\/li>\n
  8. T\u00f3mache un descanso de 5 minutos no traballo<\/strong> cada hora para realizar exercicios de respiraci\u00f3n. Ademais, tenta reservar as suficientes horas para o so\u00f1o, reducindo horas para cousas secundarias como ver a televisi\u00f3n.<\/li>\n<\/ol>\n

    _<\/span><\/p>\n

    Referencias:<\/span><\/p>\n

    \u00c1lvarez-Aguilar, D., Valero-Roncero, J. P\u00e9rez-Rodr\u00edguez, E. S\u00e1nchez-Marquez, G. (2010). Matronas Prof. 11<\/em>(1), 11-17.<\/span><\/p>\n

    Le KA, Gai CL. (2004). Sleep in latexa pregnancy predicts length of labor and<\/em><\/span>
    \ntype of delivery. Am J Obstet Gynecol191<\/em>(6), 2.041-6.<\/span><\/p>\n

    Pien GW, Schwab RJ. (2004). Sleep disorders during pregnancy 7(<\/em>7): 1.405-17<\/span>","protected":false},"excerpt":{"rendered":"

    O embarazo \u00e9 un dos per\u00edodos nos que as mulleres ven m\u00e1is afectadas por diferentes trastornos do so\u00f1o debido principalmente aos grandes cambios hormonais e fat\u00edgaa asociada aos mesmos, que adoita acentuarse o terceiro trimestre do embarazo. So\u00f1as diferente durante o embarazo? O mundo dos so\u00f1os vese afectado directamente polos nosos h\u00e1bitos de descanso, o […]<\/p>\n","protected":false},"author":1,"featured_media":4684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[93],"tags":[531,250,195,486,315],"class_list":["post-4682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-embarazo","tag-higiene","tag-salud","tag-suenos","tag-trastornos"],"yoast_head":"\nSo\u00f1os durante o embarazo - PsicoPico<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/psicopico.com\/en\/suenos-durante-el-embarazo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"So\u00f1os durante o embarazo - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"O embarazo \u00e9 un dos per\u00edodos nos que as mulleres ven m\u00e1is afectadas por diferentes trastornos do so\u00f1o debido principalmente aos grandes cambios hormonais e fat\u00edgaa asociada aos mesmos, que adoita acentuarse o terceiro trimestre do embarazo. 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