February 4, 2018
Insomnia and Pregnancy
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Oh man, there's nothing worse than a poor night's sleep! And if this 2018 study from the University of Granada suggests anything, it's that good sleep is elusive in pregnancy, particularly as you move through the 1st-3rd trimesters.  Insomnia is a risk factor for high blood pressure and pre-eclampsia, gestational diabetes mellitus, depression, preterm birth and unplanned caesarean sections.

protein_ part of everything. needed for everything.

Here Are Our Top Tips for Better Zzzzzs!

1. Pineal gland support-Known as the third eye in ancient medicine-the pineal gland is responsible for releasing the neurohormone melatonin, which can also control the timing and release of female reproductive hormones.

Supportive daytime choices for your nighttime slumber: beets, coconut oil, spirulina and chlorella, seaweed, dark chocolate, limiting toxic exposure-particularly with foods-choose organic if possible, daily prayer or meditation, and limited dark sunglass use during daylight hours.

2. Magnesium-needed in over 300 reactions in your body-it is thought that in the US alone >50% of the population does not meet daily magnesium requirements. Magnesium is particularly crucial for your brain, as it interacts with the GABA (calming neurotransmitter) pathway. In addition, magnesium keeps the release of cortisol in balance within your body. In pregnancy, we recommend anywhere from 200-1000 mg of magnesium threonate or magnesium glycinate based on the individual. For those women engaging in moderate to intense exercise, this daily intake may be higher.

3. Consistent Exercise-besides better sleep, exercise during pregnancy improves mood, helps you maintain healthy weight gain, helps balance body composition, reduces bloating and constipation, and is part of a healthy stress response in your baby. Current exercise recommendations by ACOG: 150 minutes per week OR 5 days a week for 30 minutes.

Remember that your pineal gland needs supportive detoxification nutrients, including adequate fluids! Exercise can increase your fluid needs, particularly as it pertains to water. Remember that daily basic needs are about 1/2 your body weight in fluid ounces. That number increases during exercise and we recommend trying for at least 3/4 of your body weight. Not into measuring or calculating, then drink enough water for clear urine!

Sources:

Magnesium: The Missing Link to Mental Health? November 17, 2016, Mental Health, James Greenblatt, MD
https://www.greatplainslaboratory.com/articles-1/2016/11/17/magnesium-the-missing-link-in-mental-health

R.M. Román-Gálvez, C. Amezcua-Prieto, I. Salcedo-Bellido, J.M. Martínez-Galiano, K.S. Khan, A. Bueno-Cavanillas. Factors associated with insomnia in pregnancy: A prospective Cohort Study. European Journal of Obstetrics & Gynecology and Reproductive Biology, 2018; 221: 70 DOI: 10.1016/j.ejogrb.2017.12.007

Deanna Minich, PhD, The Seven Systems of Health, 2017 Food & Spirit, LLC

Muktabhant B, Lawrie TA, Lumbiganon P, Laopaiboon M (2015) Diet or exercise, or both, for preventing excessive weight gain in pregnancy. Cochrane Database Syst Rev 6:CD007145

Clapp JF III, Simonian S, Lopez B, Appleby-Wineberg S, Harcar-Sevcik R (1998) The one-year morphometric and neurodevelopmental outcome of the offspring of women who continued to exercise regularly throughout pregnancy. Am J Obstet Gynecol 178:594–599

Clapp JF III (2003) The effects of maternal exercise on fetal oxygenation and feto-placental growth. Eur J Obstet Gynecol Reprod Biol 110(Suppl 1):S80–S85

May LE, Glaros A, Yeh HW, Clapp JF III, Gustafson KM (2010) Aerobic exercise during pregnancy influences fetal cardiac autonomic control of heart rate and heart rate variability. Early Hum Dev 86:213–217

May LE, Scholtz SA, Suminski R, Gustafson KM (2014) Aerobic exercise during pregnancy influences infant heart rate variability at one month of age. Early Hum Dev 90:33–38

Cid M, Gonzalez M (2016) Potential benefits of physical activity during pregnancy for the reduction of gestational diabetes prevalence and oxidative stress. Early Hum Dev

ACOG, Physical Activity and Exercise During Pregnancy and in the Postpartum Period, Committee Opinion, Number 650, December 2015