What to do if you suffer from insomnia during pregnancy? 8 ways to improve it easily

Many pregnant women do not have insomnia problems before pregnancy, but after pregnancy they often cannot sleep at night. In addition to psychological pressure, factors including edema and cramps also lead to poor sleep. Let’s take a look at these methods to improve sleep quality.

What to do if you suffer from insomnia every day during pregnancy

1. A light diet is preferred. Many mothers will experience morning sickness during the first trimester of pregnancy due to hormonal changes, maternal rejection, and other reasons. This is most obvious around 8-12 weeks. If you eat a lot at night at this time, it is easy to cause nausea. Therefore, in addition to reducing your diet before going to bed, it is also recommended that pregnant mothers choose a light and low-fat diet.

2. Limit water intake before bedtime. Dr. Shi Junyu said that because pregnancy causes an increase in progesterone, and the uterus that grows larger with the baby presses on the bladder, pregnant women tend to urinate frequently, which in turn affects sleep quality. Therefore, it is recommended that pregnant women reduce their water intake three hours before bedtime to reduce the situation of frequent urination at night and interrupted sleep.

3. Supplement calcium and iron. Many mothers wake up in pain due to cramps in the middle of the night during the middle and late stages of pregnancy. This may be due to insufficient calcium intake. In addition, some pregnant mothers also have tingling pain in their legs in addition to cramps, as if there are many small insects biting them, which is the "restless legs syndrome". Most of them are related to pregnant women's lack of iron. Therefore, Dr. Shi recommends supplementing with an appropriate amount of calcium and iron in the middle and late stages of pregnancy to alleviate discomfort during sleep.

4. Elevate your legs and soak your feet in hot water. Pregnant mothers are not only prone to leg cramps, but are also prone to edema, which will naturally affect the quality of sleep at night. Therefore, you can use pillows or quilts to elevate your legs, or soak your feet in hot water before going to bed. This can reduce edema and promote blood circulation, allowing you to have a good night's sleep!

5. Relax your mind. The most important thing is to relax your mind! The more anxious you are before going to bed, the harder it is to fall asleep. Therefore, psychological adjustment is very important. You can relax yourself by meditating and emptying your mind before going to bed. If you have many doubts in your mind, you can also consult a doctor to reduce tension and anxiety.

6. Drink a glass of warm milk. The calcium in milk is a sedative. Drinking warm drinks is a good habit that can relax the body, like a reward at the end of a day;

7. Please put your worries aside for now, don’t think about them, close your eyes and fall asleep quietly.

8. Take deep breaths and listen to slow music or songs that do not excite you, so that your chaotic mood can be eased with the rhythm of the music.

Foods that help improve insomnia

1. Millet porridge

Millet porridge nourishes the stomach, replenishes qi and blood, prevents anemia, and supplements vitamins and energy. It is suitable for drinking during pregnancy. In addition, the natural tryptophan contained in millet porridge has a hypnotic effect, which is suitable for pregnant women who often suffer from insomnia during pregnancy. You can drink a bowl of millet porridge half an hour before going to bed.

2. Milk

Pregnant mothers can drink a cup of warm milk half an hour before going to bed, which is helpful for relieving insomnia. Milk contains nutrients that calm the nerves. In addition, milk has a high protein content, which also supplements nutrition and can alleviate the distress of waking up hungry at night during pregnancy.

3. Foods containing copper

The mineral copper has a certain inhibitory effect on the nervous system. When you have insomnia during pregnancy, the nervous system is often in an excited state. If you want the nervous system to be in a quiet state, you should eat some copper-containing foods, such as corn, animal liver, egg yolk, sesame, pumpkin, potato, etc.

4. Honey water

Honey can increase appetite, promote digestion and absorption, and calm sleep. Drinking a cup of honey water before going to bed during pregnancy can help you sleep. Honey is also rich in nutrients, can enhance immunity, and has a laxative effect, which is good for the skin. Pregnant mothers who are troubled by insomnia during pregnancy can try it. Walnuts have a certain effect on relieving symptoms such as neurasthenia, forgetfulness, insomnia, and dreaminess. It also has a good brain-tonifying effect. Pregnant mothers who often suffer from insomnia during pregnancy can focus on choosing walnuts in their diet.

5. Jujube

Red dates have the effect of calming the nerves and promoting sleep. They also contain considerable iron, making them a good food choice for pregnant mothers who often suffer from insomnia during pregnancy.

6. Lotus seeds

Lotus seeds can invigorate qi and calm the mind. They can be cooked with jujubes to help with sleep. Lotus seeds are rich in trace elements such as iron, potassium, manganese, and zinc. It is very good to eat fresh lotus seeds during pregnancy or add some lotus seeds to porridge.

7. Banana

Bananas are rich in magnesium, which can relax muscles. The protein and amino acids in bananas can soothe the nervous system. Bananas are low in calories and are not easy to gain weight after eating. Pregnant mothers can choose bananas as a fruit during pregnancy. It should be noted that bananas should not be eaten on an empty stomach, and fruits such as bananas should not be eaten with water. Bananas are cold in nature, so pregnant women with cold body should not eat too much.