How to Improve Insomnia During Pregnancy
Introduction to Insomnia:
Insomnia refers to a disorder characterized by difficulty falling asleep, difficulty staying asleep, and other sleep disturbances. There are many symptoms of insomnia, and the manifestations are complex. If it can be detected early and treated promptly, good treatment results can be achieved. Insomnia during pregnancy is caused by factors such as phlegm-heat disturbance, yin deficiency and excessive fire, and liver depression transforming into fire. These conditions ultimately lead to anxiety in pregnant women, resulting in insomnia.
(1) Avoid consuming beverages and foods that contain caffeine or can stimulate the cerebral cortex, such as coffee, strong tea, and cola, before bedtime;
(2) Due to physiological changes during pregnancy, pregnant women may experience severe morning sickness or worry about hormonal imbalances leading to water retention and acne, which can often cause distress or anxiety. In this case, if it is the former, pregnant women can choose to eat lighter foods in their daily diet or eat some acidic foods after meals to help relieve morning sickness. If it is the latter, pregnant women should talk to their family and friends more, expressing their worries and concerns. Family and friends should try to empathize with the pregnant women, comfort them, and provide guidance;
(3) Maintain a regular sleep schedule, avoid staying up late, and ensure a daily sleep duration of at least 8 to 9 hours;
(4) Develop good eating habits, avoid overeating, and if feeling hungry before bedtime, eat easily digestible foods and avoid eating too much, etc.
What to Do for Insomnia During Pregnancy and What Foods to Eat to Improve Insomnia During Pregnancy:
You can eat the following foods for insomnia during pregnancy:
Whole wheat bread
Eating a piece of whole wheat bread when drinking tea or honey water can promote insulin secretion. Insulin is converted into serotonin in the brain, which helps tryptophan to affect the brain and promote sleep.
Turkey
It is the most famous source of tryptophan. Place a slice or two of turkey on the whole wheat bread you eat in the afternoon, and you will have the best sleep induced by food.
Warm milk
It contains some tryptophan (an amino acid with a calming effect) and calcium, which helps the brain make full use of tryptophan.
Honey
Add a small amount of honey to your warm milk or herbal tea. Some glucose can stop your brain from producing orexin, a neurotransmitter associated with staying awake.
Potato
It can eliminate the interference of acid on tryptophan, which can induce sleep. To achieve this effect, simply mash a baked potato and mix it with warm milk before consuming.
Oatmeal
It can induce the production of melatonin, and a small bowl can promote sleep. Chewing a large amount of oatmeal will have an even better effect.
Almonds
They contain both tryptophan and a moderate amount of muscle relaxant magnesium.
