{"id":9861,"date":"2020-11-27T14:05:44","date_gmt":"2020-11-27T11:05:44","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1317"},"modified":"2025-06-01T03:05:07","modified_gmt":"2025-06-01T00:05:07","slug":"sono-no-terceiro-trimestre","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/sono-no-terceiro-trimestre\/","title":{"rendered":"Como dormir bem durante a gravidez &#8211; h\u00e1bitos de sono corretos no \u00faltimo trimestre"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Frequentemente ou\u00e7o a frase \u00abdurmo mal\u00bb de m\u00e3es nos programas \u00abMomsLab\u00bb. Para melhorar a qualidade do sono no terceiro trimestre, vamos entender o que exatamente est\u00e1 atrapalhando:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sono superficial. Voc\u00ea frequentemente acorda \u00e0s 2-3-4 da manh\u00e3 sem motivo. Tudo isso porque a fase do sono \u00e9 superficial e facilmente \u00abarranca\u00bb para o estado de vig\u00edlia.<\/li>\n\n\n\n<li>\u00c9 desconfort\u00e1vel dormir. O tamanho da barriga atrapalha, e tamb\u00e9m h\u00e1 dificuldades para respirar, especialmente depois do jantar tarde, o que n\u00e3o recomendamos de qualquer forma.<\/li>\n\n\n\n<li>Constantemente precisa ir ao banheiro. Deita-se por 5 minutos, mas logo levanta novamente para ir ao banheiro. Tudo devido \u00e0 press\u00e3o do feto na bexiga.<\/li>\n\n\n\n<li>N\u00e3o se sente bem. M\u00fasculos s\u00e3o acometidos por c\u00e3ibras, desconforto no est\u00f4mago, incha\u00e7o, dores nas costas e na regi\u00e3o da pelve.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o \u00e9 necess\u00e1rio aguentar &#8220;at\u00e9 que tudo acabe&#8221;. Al\u00e9m disso, ap\u00f3s o parto, algumas m\u00e3es ainda enfrentam problemas. Portanto, \u00e9 importante come\u00e7ar a lidar com eles agora. Isso n\u00e3o apenas melhorar\u00e1 o sono, mas tamb\u00e9m atuar\u00e1 como uma preven\u00e7\u00e3o para problemas de recupera\u00e7\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-1024x682.jpg\" alt=\"Sono no terceiro trimestre\" class=\"wp-image-6850\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-female-sleeping-armchair_197531-21267.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Quando \u00e9 desconfort\u00e1vel dormir com a barriga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lembre-se de que o principal \u00e9 que voc\u00ea consiga dormir bem. Se na internet voc\u00ea viu uma negativa categ\u00f3rica sobre dormir de <a href=\"https:\/\/momslab.app\/blog\/praktika-hatha-jogi-upraznenia-dla-vytazenia-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">costas<\/a>, e voc\u00ea n\u00e3o consegue adormecer de outra maneira, ent\u00e3o durma como est\u00e1 acostumada!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qualquer mudan\u00e7a no estado do corpo, se voc\u00ea estiver em plena consci\u00eancia, ser\u00e1 sentida durante o sono. Ent\u00e3o, ser\u00e1 poss\u00edvel mudar para uma posi\u00e7\u00e3o mais confort\u00e1vel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se for dif\u00edcil respirar, mas ainda quiser dormir de costas, deite-se de lado. Coloque um travesseiro de um lado e voc\u00ea sentir\u00e1 que \u00e9 mais f\u00e1cil respirar. Al\u00e9m disso, h\u00e1 menos risco de causar dorm\u00eancia nas pernas e dificultar a circula\u00e7\u00e3o sangu\u00ednea na pelve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para aqueles a quem o m\u00e9todo anterior n\u00e3o serve! Existe a op\u00e7\u00e3o de dormir no lado esquerdo para melhor circula\u00e7\u00e3o sangu\u00ednea. Al\u00e9m disso, assim voc\u00ea tamb\u00e9m reduz o desconforto e consegue dormir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Melhorar o sono pode ser facilitado com um travesseiro adicional. Compre um especial para gr\u00e1vidas, ou use um comum. Coloque-o debaixo dos p\u00e9s para aliviar o retorno venoso, ou entre os joelhos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944-683x1024.jpg\" alt=\"Sono no terceiro trimestre\" class=\"wp-image-6849\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/high-angle-pregnant-woman-using-nursing-pillow_23-2150490944.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Idas frequentes ao banheiro e sono no terceiro trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se houver problema e n\u00e3o conseguir dormir bem, tente estas maneiras:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00e3o beber \u00e1gua \u00e0 noite, e consumir a maior parte do l\u00edquido pela manh\u00e3 e \u00e0 tarde;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>quando for ao banheiro, incline-se o m\u00e1ximo para frente &#8211; assim voc\u00ea esvazia completamente a bexiga;<\/li>\n\n\n\n<li>exclua raz\u00f5es m\u00e9dicas &#8211; consulte um m\u00e9dico, fa\u00e7a testes para rastrear poss\u00edveis infec\u00e7\u00f5es.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Como dormir bem durante a gravidez quando est\u00e1 nervosa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A futura m\u00e3e experimenta um estresse particular. H\u00e1 ansiedade sobre o parto iminente e o bem-estar dos relacionamentos dentro da fam\u00edlia. \u00c0s vezes, pensamentos desagrad\u00e1veis saem de controle e adormecer torna-se dif\u00edcil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como se ajudar se isso acontecer com muita frequ\u00eancia:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Defina um lembrete no telefone para a hora de dormir, mesmo que voc\u00ea n\u00e3o sinta vontade de dormir. Tente acordar sempre no mesmo hor\u00e1rio, independentemente das circunst\u00e2ncias, para acostumar o corpo ao ritmo.<\/li>\n\n\n\n<li>Crie um ritual noturno. Por exemplo, uma caminhada de uma hora perto de casa, um banho quente antes de dormir ou tudo junto! Assim voc\u00ea acalma e prepara o c\u00e9rebro para dormir. <\/li>\n\n\n\n<li>Pe\u00e7a uma massagem a um ente querido. Al\u00e9m de receber uma dose do horm\u00f4nio da &#8216;proximidade&#8217;, a dopamina, voc\u00ea tamb\u00e9m melhora a circula\u00e7\u00e3o sangu\u00ednea e reduz os n\u00edveis de estresse.<\/li>\n\n\n\n<li>N\u00e3o fique deitado por mais de 30 minutos. Se o sono t\u00e3o esperado n\u00e3o vier, n\u00e3o se force. Isso s\u00f3 aumenta o estresse. Diga a si mesmo: \u201cSe eu n\u00e3o dormir em 5 minutos, vou ler um livro\u201d. E realmente fa\u00e7a isso. Distraia-se e alivie a press\u00e3o mental. Ap\u00f3s mais um par\u00e1grafo do romance, voc\u00ea nem perceber\u00e1 quando o bocejo chegar\u00e1 e voc\u00ea voltar\u00e1 a sentir vontade de dormir! Importante! N\u00e3o use o celular, laptop ou TV como distra\u00e7\u00f5es \u2013 a luz azul e a informa\u00e7\u00e3o ca\u00f3tica s\u00f3 estimulam e despertam o sistema nervoso. Verifique a temperatura da sala. Idealmente, deve ser entre 18-22 graus. Regule atrav\u00e9s da ventila\u00e7\u00e3o e da janela aberta.<\/li>\n\n\n\n<li>Apague a luz. Se uma irritante l\u00e2mpada estiver brilhando pela janela, compre cortinas grossas ou persianas. Uma op\u00e7\u00e3o econ\u00f4mica \u00e9 uma m\u00e1scara de dormir.<\/li>\n\n\n\n<li>Verifique se a roupa n\u00e3o est\u00e1 apertando, se voc\u00ea n\u00e3o est\u00e1 suando excessivamente por causa do tecido, se n\u00e3o est\u00e1 co\u00e7ando. Talvez seja esse o detalhe inc\u00f4modo que voc\u00ea n\u00e3o est\u00e1 percebendo.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852-683x1024.jpg\" alt=\"Sono no terceiro trimestre\" class=\"wp-image-6846\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/close-up-young-pregnant-woman-sleeping_23-2149144852.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ainda n\u00e3o conseguiu dormir? Consulte os especialistas do curso <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a> para uma consulta online, pois o sono no terceiro trimestre da gravidez \u00e9 muito importante!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Frequentemente ou\u00e7o a frase \u00abdurmo mal\u00bb de m\u00e3es nos programas \u00abMomsLab\u00bb. Para melhorar a qualidade do sono no terceiro trimestre, vamos entender o que exatamente&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6847,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685],"tags":[],"class_list":["post-9861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sono no terceiro trimestre: dicas e recomenda\u00e7\u00f5es<\/title>\n<meta name=\"description\" content=\"Sono no terceiro trimestre da gravidez- quanto dormem as gestantes? 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