Insomnia in pregnancy | My Vxw Site K9s1jn

Insomnia during pregnancy

Sleep difficulties are common during pregnancy due to several factors:

In early pregnancy, low blood sugar levels because of hunger or nausea may cause insomnia.

As pregnancy progresses, many women are unable to sleep well due to general discomfort, heartburn, leg cramps, waking to urinate, or worry about the birth or baby.

Diet & Nutrition

One of the most common reasons for insomnia is hunger which may be accompanied by restlessness, hypersensitivity to touch, and nausea.

Eating a high protein snack before bed, especially one that is calcium rich can help a lot.

Yogurt, a handful of almonds, cheese and crackers, hummus and vegetables, apple and walnuts, can all be helpful.

Vitamin B deficiency may contribute to insomnia. Foods rich in B6 include legumes, green leafy vegetables, nuts, wholegrains, and nutritional yeast.

Calcium and magnesium rich foods help induce sleep by calming the nerves. Magnesium deficiency can also cause cortisol spikes leading to the 3am wakeups.

Foods such as almonds, dark leafy greens, broccoli, chard, hard cheese, yogurt, kelp, beans, oats, beefs, and blackstrap molasses can all be beneficial.

Acupuncture

Acupuncture is deeply relaxing and can be incredibly helpful to support healthy sleep cycles. Backed by research, acupuncture also helps increase production of the neurotransmitter serotonin, which is sometimes deficient in people with sleep challenges.

One study shows that Acupuncture was shown to significantly improve the sleep quality in pregnant women, possibly through increasing melatonin secretion.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7231755/

Another small pilot study from Brazil studied the effects of acupuncture for insomnia during pregnancy and suggests acupuncture can be helpful for insomnia during pregnancy.
https://pubmed.ncbi.nlm.nih.gov/16025784/

Herbs

There are many wonderfully safe and effective herbs that can be utilized during pregnancy for a variety of ailments.

Chamomile and lemon balm are gentle yet effective herbs to calm the nervous system and promote restful sleep. You can buy these in organic Traditional Medicinals tea bags at most grocery or health food stores. Steep a teabag in a cup of hot water for 10-20 minutes and drink before bed. *Always keep a lid on while steeping to prevent the loss of volatile oils in the steam – much of the medicinal benefits are contained in these oils*.

Skullcap is a gentle nervine tonic that promotes restfulness, stress reduction, and sleep. It is quite bitter and most effective taken in tincture form.

Lavender blossoms are beautifully calming and taste wonderful infused in hot vanilla oat milk. (1 tsp per cup of milk steeped for 10-15 minutes and strained before drinking). Honey can be added if desired.

Other relaxing herbs include Linden blossom, Passionflower, Catnip, St John’s Wort and Valerian.

Herbs such as Nettle, Oatstraw, Red Raspberry leaves, and Alfalfa are all highly nutritive herbs, including rich in calcium and magnesium, and why you often see them in pregnancy teas. Ever heard of the NORA tea? This is it – Nettles, Oatstraw, Red Raspberry leaf, and Alfalfa.

Aromatherapy

A few drops of Lavender essential oil can induce deep relaxation. You can place a few drops on a tissue and place it inside your pillowcase to inhale through the night. Aromaforce is both a quality and affordable brand.

General Tips

Relax before bed – give yourself time to wind down from the day. By slowing down the nervous system you’re closer to the relaxed state needed for sleep. This can be simply sitting quietly and focusing your mind on your breath, listening to a guided meditation or Yoga nidra (Sleep time: sleep meditations with Nicky Sutton or Yoga Nidra by Ayla Nova on Spotify are wonderful options!)

Try for regular exercise at least 3 times a week, even if it’s 20 minutes of gentle walking. The fresh air and movement can greatly improve sleep quality. Yoga can be deeply relaxing while also getting the deep stretches that can feel so amazing! Check out local classes in your area or Prenatal Yoga with Adriene is a popular choice and free on YouTube. https://www.youtube.com/watch?v=-3bvlFKeLRE

Avoid caffeinated beverages past noon and eat a substantial lunch and a light dinner so the body can focus on sleep rather than digesting a heavy meal before sleep.

Reduce evening stimulation as much as possible – yes that means trying to stay off the phone at least an hour before bed. Read a pleasant book, take a walk or a warm bath.