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The insomnia in pregnancy It is one of the most common symptoms that women experience, both at the beginning and at the end of it. In addition, in the last weeks before giving birth, the heaviness of the stomach makes it difficult to fall asleep, while the weight of the fetus, pressing on the bladder, increases the number of times that the future mother visits the bathroom between night, so the quality of night rest it looks very reduced.
Popular wisdom dares to say that it is the way in which the body prepares for the sleepless nights that will accompany the arrival of the baby, but the truth is that the simplest explanation relates insomnia to the rest of the pregnancy symptoms: discomfort, muscle cramps, heartburn, hormonal changes, back pain and, above all, the anxiety and excitement that the imminent arrival of the new member of the family implies.
- Foods rich in tryptophan
Eggs, milk, whole grains, bananas, nuts and, curiously, chocolate, facilitate relaxation and rest. The tryptophan You need magnesium and vitamin B6 to initiate the release of serotonin, a neurotransmitter precursor to melatonin. Melatonin is a hormone directly involved in relaxation, so foods rich in these tryptophan, magnesium and vitamin B6 are the ideal combination to combat insomnia in pregnancy or at any other time in your life.
It can be very relaxing for the future mother, having a glass of warm milk with honey before going to bed, accompanied or not by a handful of whole grains. Milk ensures that the levels of tryptophan in both plasma and blood are optimal to ensure a night's rest, but also, drinking it warm, provides ideal muscle relaxation for To fall asleep. For its part, honey has anti-inflammatory components, which help the brain to relax.
- Vitamin B6 and magnesium
Vitamin B6 is easily found, in addition to many of the foods mentioned above, in meat and fish; while magnesium is in nuts, whole grains and legumes. Magnesium also has muscle relaxant properties, while another mineral, selenium, facilitates reduction of stress and anxiety.
Preferably complex, such as rice, pasta or potatoes, enhance the absorption of tryptophan, being another of the food groups recommended to combat the insomnia in pregnancy.
A good nutrition It will help you sleep well during pregnancy, but you can also change or improve certain habits to get a good night's rest.
- Position. In the last trimester, especially, the pregnant woman is advised to sleep on the left side and never do it on her back, as she will find breathing difficulties.
- Water and other liquids. Hydration is very important whether you are pregnant or not, but if you have trouble falling asleep, try to avoid drinking water before going to bed. This will prevent you from constantly going to the bathroom.
- Mobile out. Before getting into bed, make sure that the mobile is far away and that, in any case, you have disconnected the data. No interference!
- Relax. And, to help reconcile yours, do something that relaxes you, such as taking a bath with hot water or reading a book in low light.
Follow all of our advice, both about food and daily routines, and you will be able to fight insomnia during pregnancy. Sweet dreams!
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