5 Foods That Help You Sleep During Pregnancy – Parenthood
A good night’s sleep during pregnancy is essential. Rest guarantees the proper development of the fetus, as well as the physiological and hormonal balance of the mother’s body. If you don’t get enough sleep each day, you could have some health problems. Discover some foods that help sleep during pregnancy.
However, not all women are able to fall asleep easily during pregnancy. Many factors can influence. One of them is stress. To prevent such a situation, certain dietary strategies that have shown good results can be implemented.
Foods That Help You Sleep During Pregnancy
Consuming the following foods during pregnancy will help improve sleep and nighttime rest, in order to prevent the onset of health problems in the mother or fetus.
Dried fruits and whole grains
Dried fruits and whole grains are characterized by their tryptophan content. This amino acid is essential for the production of serotonin, a neurotransmitter that modulates states of rest and relaxation. This is shown by research published in the journal Nutrients .
Consuming these products in the hours before bedtime will improve the quality of sleep. However, certain precautions must be taken. In the case of cereals, not all women are required to consume it. Those who have developed gestational diabetes should moderate their consumption.
Likewise, it must be taken into account that dried fruits are products with a high energy density. Although they contain high quality nutrients, it is optimal to regulate their consumption to avoid excessive weight gain during pregnancy. A handful a day is usually sufficient.
Fish
Fish have a mineral that improves rest: magnesium. The latter is able to promote a state of relaxation, promoting restful and better quality sleep. This is because its supplements are used to treat certain insomnia problems, according to a study published in Nutrients .
On the other hand, magnesium is not only found in fish, but also in dried fruits and some whole grains. For this reason, the aforementioned products have great power when it comes to improving the ability to rest by providing the mineral and amino acid at the same time.
Rice and tubers
In addition to all the foods mentioned, it is possible to improve the quality of sleep during pregnancy by introducing complex carbohydrates in the diet. These nutrients are able to improve the absorption of tryptophan, optimizing its function.
However, it is important to make sure that these sugars always have a low glycemic index. Otherwise, the risk of a woman developing gestational diabetes may increase, as well as worsen control of the disease if it has already occurred. In this case, reducing carbohydrates in the diet is effective in avoiding complications.
Other habits to improve rest
It is important to include foods that help you sleep during pregnancy in your diet. But it is also important to promote good lifestyle habits related to sleep hygiene. Among them, going to bed early, avoiding blue light in the moments before sleep, reducing stressful situations …
Likewise, the practice of light physical activity is very interesting in this context. Exercise always helps improve your nighttime sleep, even when done at low intensity. Of course, the movement must be adapted to the circumstances and possibilities of the pregnant woman.
Introduce Foods That Help Sleep During Pregnancy
With the foods we have shown you, you will get better rest during pregnancy. In this way, the proper development of the fetus will be ensured and health problems that may increase the incidence of certain complex pathologies will also be avoided.
Keep in mind that rest is one of the most important healthy habits. Thus, it is necessary to supplement it with good nutrition and regular physical exercise to ward off long-term illnesses.
Finally, if even with these tips you cannot improve your sleep, do not wait before going to the specialist. It may be necessary to assess whether there is an underlying problem, as well as to prescribe treatment for it.
