Insomnia, though common in 78% of women during any point of gestation, can be intolerable and frustrating. The causes of insomnia include the need to urinate in the middle of the night, lack of exercise or working out too close to bedtime, a constellation of body pains and hormonal changes, or the foods you eat. Your diet can improve your sleep significantly if you practice a well-balanced of nutrients. Try to avoid caffeinated drinks and foods like coffee, tea, soda and chocolate. Heavy meals and spicy foods are to be avoided as they can cause heart burn and indigestion. Foods that can cope with insomnia are Vitamin B rich foods and foods high in carbohydrates. B vitamins are essential to the baby’s development as well as getting a good night’s rest because they help with the regulation of metabolism, hormones, neurotransmitters and immune cells. Foods that contain B vitamins (B6 and B12) and, or high in carbohydrates include:
- Grains like rice, bread, pasta, cereal, crackers, pretzels and rice cakes
- Protein like lean pork, ham, turkey, chicken, salmon, eggs, warm milk and dairy products (yogurt and cheese) and peanut butter
- Vegetables like asparagus, spinach, legumes (chickpeas, beans, peas and lentils), sweet potatoes, mushrooms, lettuce and broccoli
- Fruits like bananas, oranges, tropical fruits (mango) and avocados
- Nuts like almonds, hazelnuts and pecans
Be careful not to consume too much vitamin B as the recommended daily amount is 100mg for both pregnant and nursing women. In addition to a balanced-diet, it essential to relax, relax and relax!