As a general guideline, try taking 200-400 mg of this magnesium supplement for relaxation. Most of us also need a little supplementation too and in this post, I talk about the best magnesium supplement for specific issues. Here are the deficiency symptoms (hint: one of them is insomnia!) and here’s how you can boost your levels with food. Many of us (some say over 80% of the population) are deficient in this calming and important mineral. Roasting the nuts doesn’t compromise the melatonin content, so grab a handful and savor this tasty treat 1-2 times per day. Pistachios contain 660 nanograms per gram of melatonin, making these small nuts a mighty source of melatonin. As a plus, tart cherry juice has a low glycemic index and is high in antioxidants so it’s healthy during pregnancy. I usually find it works within a week or two. In studies, tart cherry juice increased sleep time by up to 90 minutes a night! That’s because it contains the world’s highest melatonin content of any food (the hormone that helps us sleep.) Try 1 ounce of this tart concentrate twice a day (one dose around 3 p.m. and the other dose around 8 p.m.) mixed in kefir or yogurt for extra calcium and blood sugar balance.
Here’s the good news: you can find melatonin in some foods, including tart cherry juice and pistachios. According to a review published in the Nutrition Journal, melatonin supplementation is effective in overcoming sleep-related challenges such as jet lag and insomnia. Its job is to help your body know when to wake up and when to go to sleep. Melatonin is a hormone that your body makes in your pineal gland. Mama’s gotta get her sleep! Here are some tips for optimizing your pregnancy sleep naturally. Track your baby’s growth, find safe and natural remedies, and have fun along the way! Get Pregnancy Updates!
Baby sometimes takes these awake times to get some exercise, which can make it more difficult to sleep too.įor some women, especially first time moms, pregnancy and birth anxiety can keep you up as well. When you finally find a sweet spot it’s hard to fall asleep before that position gets uncomfortable again. Its tough sleeping with a big ol’ belly, especially if you’re typically a tummy or back sleeper. One reason may be that you’re waking up more often to use the bathroom, so you have more chances throughout the night to have trouble getting back to sleep. Changing hormones can cause snoring, frequent bathroom trips, restless leg syndrome, heartburn and congestion which can make it difficult to sleep. Hormones are typically the culprit as is true for other pregnancy related issues like pregnancy acne, constipation, and other strange pregnancy ailments. If you’ve had trouble sleeping before getting pregnant you may want to optimize your general sleep first with these sleep tips. It’s totally normal to have insomnia once in a while or even more frequently when something big is going on in your life (like, um, having a baby!) but if you’re experiencing trouble sleeping often (at least 3 nights a week for 3 months or longer) it could be chronic insomnia. Insomnia is characterized by having trouble falling asleep or staying asleep, waking too early and feeling unrested. If this is a problem for you, check out these natural and safe remedies for pregnancy insomnia. Is pregnancy insomnia hitting you hard? Not being able to get the rest you need, especially while pregnant, can affect your whole day.
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