Ask any expectant mother to list down her greatest pregnancy hurdle, there are high chances that she will mention the inability to sleep or constant longing for a good night's sleep. Even though pregnancy is the most exciting time of a woman’s life it definitely comes with a cost. It brings all sorts of problems like nausea, heartburn, leg cramps, pelvic pain, frequent urination, and many others. According to Obstetrics and Gynaecology Doctors in Dubai, the sleep schedule during those nine months gets nothing less than dreamy. Around 78% of pregnant women experience trouble sleeping followed by a growing belly, aches, and pains leaving them exhausted and frustrated. As changes throughout the pregnancy period are common it starts from the first trimester when the woman starts to feel a bit drowsy than normal due to an increase in the production of progesterone, a hormone made by ovaries and placenta during pregnancy. The second trimester brings some relief in between but as soon as the third-trimester approaches, it becomes hard to find a comfortable sleeping position which results in sleepless nights.
Are there any effects of lack of sleep during pregnancy?
Considered more than an inconvenience, not getting the required sleep during pregnancy has several effects and can also lead to Early Pregnancy Complications such as:
- Preeclampsia
- Gestational diabetes
- Longer and more painful labor
- High rates of getting a cesarean section
Can sleeping during pregnancy be easier said than done?
Complications come with a cure, the inconvenience of not getting the right amount of sleep comes with the good news that states making some changes in your diet and lifestyle can help attain a solid stretch of snoozing time. A careful selection of food that helps you get better sleep is all that you need. So, let's learn what to eat when you are pregnant to ensure a restful night's sleep.
1. Banana
Often called a sleeping pill in a peel, bananas are rich in magnesium and potassium which help relax the muscles and help in releasing the hormone that controls your sleep-wake cycles. Making bananas your perfect pre-bedtime snack will help you sleep better.
Try doing this: Cut a banana and add it to a bowl of oats.
2. Warm milk
An old favorite and a time-honored way to bring on sleep is drinking a glass of warm milk before bedtime. Milk contains an important amino acid called tryptophan that increases the of melatonin, a sleep-inducing hormone.
Try doing this: To get a gentle good night's sleep add a teaspoon of honey.
3. Kale
A dark green leafy vegetable that is considered a good source of calcium is great for a baby’s growth and development. Women suffering from calcium deficiency can experience trouble sleeping for which the consumption of kale is necessary. Kale also includes plenty of antioxidants, iron, and folates that keep the immune system and digestion in place.
Try doing this: Add kale raw or cooked every time in your salads.
4. Chamomile tea
Your perfect substitute for a warm bedtime drink. Chamomile tea promotes a sense of calm and is linked to increasing glycine which helps relax the nerves.
Try doing this: Add a pinch of cinnamon or a teaspoon of honey to your chamomile tea for gentle sleep.
5. Egg
During pregnancy, fluctuating blood sugar can be a common cause of why expectant mothers are not able to sleep properly. To keep this at bay one can consume eggs because they are a protein-rich food that helps make your blood sugar level stable at night.
Try doing this: Add a mashed hard-boiled egg to a multigrain toast and eat it.
ALSO READ: Tips on How to Strengthen Your Immune System When Pregnant?
Apart from food, there are several other changes that you can do to attain a peaceful night's sleep. For instance, take small naps, indulge in yoga, do stretching, get a massage, use the right pillow, and try to stick to a sleep schedule. If making these dietary and lifestyle changes does not help and the situation is getting worse, then it is time to find Women's Obstetrics & Gynaecology Specialists and talk the concern out or easily book an appointment at New Concept Clinic, a Pregnancy Care Clinic in Dubai