To sleep well, it is important to focus on foods that will boost the production of melatonin, sleep hormone, help you relax ... here are food nuggets to sleep like a baby, or almost, during these nine months.
Sleep and pregnancy: the complete file
Sleep: Foods Boosts (11 pics)
- To fall asleep, the brain must produce melatonin, a hormone that regulates our chronobiological rhythms. This hormone, also called sleep hormone, is secreted by the pineal gland (in the brain) through darkness, but also through a neurotransmitter, serotonin, derived from an essential amino acid: tryptophan. To promote sleep, it is therefore useful to consume foods rich in tryptophans ...
- Milk and dairy products will bring you tryptophanes. They are also important for developing your baby's skeleton and dentition and preserving your bone stock. A glass of hot milk with a little honey before bedtime ... it's not just a tip of our moms to "sleep", it works!
- The banana also contains tryptophans and thus helps with sleep. Especially since it also contains potassium and magnesium, "natural" muscle relaxants. So, think about it from time to time at dessert time.
Eggs and fish
- The eggs, but also the fish also bring tryptophanes and are therefore conducive to sleep. Far from being excluded from your diet during pregnancy (but well cooked), eggs will also bring you iron, calcium and vitamins, and are also low in calories. A + during these nine months!
The dried fruit
- Nuts, cashews, almonds ... think of dried fruits. To be well assimilated by the body, tryptophans must be combined with vitamin B6 and magnesium (which balances the nervous system). So crack, but in moderation because they are also very rich.
Pineapple, dried vegetables ...
- Other tryptophan-rich foods to favor in the evening: pineapple, lettuce, pulses.
The boost of magnesium
The boost of magnesium
- Not only does magnesium help the body to assimilate tryptophans, but it also plays a beneficial role in the balance of the nervous system, which is good for sleep. During pregnancy, the level of magnesium drops in the blood ... so a boost does not hurt.
- You will find it in pulses, whole wheat bread, spinach, potato, salad, dark chocolate (to consume in small quantities at night because it also contains caffeine), cereals, dried fruits ...
- Starchy foods (pasta, cereals, rice) are also sleep boosters because they contain starch that promotes the production of serotonin.
- B vitamins, still a "more" sleep, because they are also beneficial for the functioning of the nervous system. You will find them for example in green leafy vegetables, fruits, whole grains ...
- To eat an apple ? Good idea ! This fruit promotes digestion and therefore sleep.
- Other fruits "soporific" ... cherries. They are a natural source of melatonin, a sleep hormone.
- Passionflower, valerian, linden, verbena, chamomile ... in the evening, also think of herbal teas, but beware of the desire to go to the bathroom at night.