Insomnia Relief During Pregnancy

A pregnancy comes with many physical and emotional side effects, and perhaps the least expected is insomnia.

However, expectant mothers need all the sleep they can get, as the demands of a pregnancy can be completely draining to body, mind and spirit.

Suffering from insomnia during a pregnancy can be quite common, especially in the last few weeks. A variety of things can keep you awake at this stage of a pregnancy – difficulty getting comfortable, worries about the birthing process, unbelievable food cravings, anxiety about raising a child, having to get up a thousand times a night to pee. The list goes on.

Lack of sleep can be caused by a variety of things. Improper nutrition, lack of exercise, anxiety, emotional and hormonal changes can be just a few reasons that a pregnant mother might have difficulty getting proper rest. Fortunately, there are things you can do both during the day and at night to reduce sleepless nights.

Daytime Routine

What you do during the day can set you up for either a restless night or a blissful one. Studies show that proper nutrition and exercise increase the quality and quantity of sleep, especially for pregnant mothers. It takes the right nutrients to fuel both yourself and the baby, and the body needs regular daily movement to function properly.

Choose high-quality supplements and organic foods for maximum nutritional benefit. Schedule meals and exercise at the same time each day, so you can more easily adjust to your body’s ever-changing physical needs during a pregnancy.

Food for Sleep

* Calcium – 750 mg 2x per day, taken before bed to produce a calming effect on body and mind

* Magnesium – 750mg – take at night with calcium to relax muscles and release tension

* Vitamin B foods – include bananas, avocados, dates, almond butter, brown rice, eggs and yogurt in your diet every day to promote a restful state at night

* Foods to avoid – do not eat bacon, cheese, chocolate, ham, sausage, tomatoes, and sugar close to bedtime as they contain an amino acid that has a stimulating effect on the brain

Activity

* Prenatal yoga – find a restorative class or video that promotes relaxation and sense of wellbeing for pregnant mothers

* Walking – take a 20 minute walk outside once a day to help your body receive necessary sunlight, and support the circadian rhythms of the brain

* Breathing Exercises – gently inhale to a count of four and exhale to a count of four to promote rest and relaxation

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