Insomnia and Pregnancy:

Eat for Good Sleep

Insomnia and pregnancy go hand-in-hand for many expectant mothers. If you are one of those, be comforted in the fact that you are not alone. Also, realize that there are steps you can take towards a better night's sleep.

What you put in your mouth can actually affect your sleep! Here's how to lessen or stop insomnia in pregnancy:

1. Don't drink too much at night. You definitely need your fluids during pregnancy, but try to get it in during the day instead of late at night. Drinking too much before bedtime will only exacerbate the problem of having to urinate throughout the night, which is a common problem during pregnancy.

2. If you have any caffeine, have it in the morning. Though caffeine should be used in moderation during pregnancy, some women do still choose to enjoy a a small amount. The key is that you have it early in the day, so that it does not affect your sleep.

3. Don't pig out at night. Large meals, especially before going to bed, can not only cause heartburn or reflux, but also make you feel nauseated. Be sure that you watch your portions at night and eat lighter things that you know will not aggravate your stomach. Though that fourth piece of pizza may be very tempting, think about how you will feel later!

4. Avoid spicy and fatty foods late in the day. These are big heartburn aggravators, so if you want to go to bed heartburn-free, you should avoid things such as fatty meats, garlic or onion, and other foods that you find causes heartburn for you.

5. Watch out for those “other” sources of caffeine. Remember that coffee is not the only place you get caffeine. Chocolate, tea, and sodas are sources of caffeine also. Even if you only have these in small quantities, remember that they do add up! It's best to even avoid them in the late afternoon, especially if caffeine affects you a lot.

6. Drink some milk before bedtime. Make milk or yogurt your bedtime snack you you just might sleep better. Why? Because it contains tryptophan, which helps the body produce seratonin, a calming chemical in the body.

Also, stress can be a major cause of insomnia. Some stress is unavoidable, but learning how to deal with stress can help you sleep better at night. You may want to try different stress-relief techniques such as breathing techniques, exercise, relaxation music, etc.

Also, some sources of stress may need to be eliminated from your life if possible. Relational stress may need to be dealt with. Physical stress may need to be decreased, especially during pregnancy. Find ways to deal with these stress sources that is both beneficial to your sleep and your quality of life in general.

Insomnia and pregnancy do not have to go hand-in-hand. At least not every night! Take care of your body by having good nutrition during pregnancy, safe physical activity, and stress relief techniques that work for you.