We will learn about the sufficient
supporters that can help pregnant women sleep well.
Having difficulty in sleeping, especially
in the last 3 months of pregnancy is very popular to many pregnant women
because the change of hormone and big size of body. Losing sleep regularly not
only affects mothers’ health but also have a lot of bad effects to the
development of fetus. There are many ways to limit this state of having
difficulty in sleeping by taking full advantage of the sufficient supporters
next to pregnant women.
1. Delicious supporters from food
Many foods not only are nutritious,
delicious but also help pregnant women eliminate or limit the state of tossing
and turning in bed. Normally, the foods containing the groups of vitamin B, D,
vitamin B1, (thiamin), magnesium, tryptophan, fat 6 – omega that can help
pregnant women sleep better that can help pregnant women sleep better. Vitamin
B1 (thiamin) and vitamins of group B can make nerves operate well. As a result,
body will be comfortable and easy to sleep. Vitamin D and magnesium attend the
process of synthesizing calcium that is a necessary element for sleep. Magnesium
has the function of relaxing muscles naturally and bringing good sleep. Fat
6-omega has the indirect effect center that controls sleep. Tryptophan is an
amine acid that can stimulate body to produce dopamine and serotonin that can
reduce depression and worries. They have the role of a tranquillizer and
helping sleep easily. We can find these nutrients through the following foods:
Many
foods not only are nutritious, delicious but also help pregnant women eliminate
or limit the state of tossing and turning in bed.
Banana
Banana is very rich of tryptophan that can
improve serotonin to help pregnant women sleep easily. In addition, magnesium
in banana also helps muscles relax, reduce stress and has the effect of a
tranquillizer effectively.
Cherry
Cherry contains metalonin hormone, so
cherry is also the sufficient supporter for pregnant women that lose sleep.
Women can eat fresh cherries or use butter sandwiches with dried cherry before
going to bed. Besides helping sleep better, this food is the plentiful source
of beta carotene, vitamin C, kali, magnesium, Fe, fiber and folic acid for baby
in mother’s womb.
Kinds
of grain
Pumpkin seeds contain tryptophan and
natural magnesium that can help pregnant women sleep better and relax. Sesame
seeds and sunflower seeds are rich of potassium that plays important role in
relaxing and limiting cramp – one of the reasons that cause difficulty in
sleeping of pregnant women.
Lotus
root and lotus seed
Lotus root ad lotus seed are considered the
wonderful remedies in curing insomnia, depression of body and nerve. As a
result, it will bring the relaxed and comfortable feeling and sleep deeper.
Pregnant women can use dishes that are processed from lotus seed such as sweet
soup of lotus seed, soup of chicken and lotus seed, lotus seed that is simmered
with grapes. You should keep the heart of lotus to process. Although this green
germ is rather bitter, it has effect as a tranquillizer, antifebrile effect and
reduces high blood pressure.
Soup
of chicken and lotus seed is very nutritious for pregnant women.
Musk-melon
Besides the ability of providing a lot of
nutrients, the effect of slaking thirst and antifebrile effect, musk-melon also
has effect in curing insomnia for pregnant women. To cure insomnia, pregnant
women can use musk-melon to cook with lotus seed, jasmine and sugar and use
once a day.
Cheese
Cheese is the sufficient supporter for
pregnant women because it contains calcium that is a mineral that helps body
produce melatonin. However, you shouldn’t use cheese before going to bed. The
best way is that you try to eat a small piece of cheese about 1 hour before
going to bed.
Potato,
sweet potato
Besides providing the plentiful amount of
fiber to limit the constipation in pregnancy, potato and sweet potato are known
as the bulbs that can maintain the stable amount of sugar in blood. They also
help you eliminate acids that prevent the process of forming tryptophan – it
has the effect of a tranquillizer, brings the good and deep sleep.
Butter
Most products that are processed from
butter such as butter bread, milk mixed with butter contain tryptophan. They
can help pregnant women sleep easier.
Bread
Carbohydrate in bread can stimulate to
secrete insulin, eliminate some amine acids that are the competitor of
tryptophan. When you eat roasted bread, foods from grain..., they will help
your body have a plentiful amount of tryptophan that can abate body and sleep
easily. Bread also helps reduce morning sickness for pregnant women remarkably.
Bread
and butter are the wonderful combination that helps pregnant women have good
sleep.
Turkey
If you are tired of the normal dishes,
pregnant women can try the dishes that are processed from turkey. Turkey not
only provides the necessary nutrients but also contain tryptophan amino acid
that can help brain secrete serotonin – one kind of neurotransmitter that is
necessary before you begin to sleep.
Salmon,
sardine
Pregnant women should eat these kinds of
fish because they are rich of omega. In addition, they also provide vitamin B6
that is the catalyst to transform tryptophan to serotonin. This is a necessary
active element for a good sleep.
Egg
One egg contains about 180mg tryptophan and
other kinds of protein that are useful for pregnant women The best way is that
pregnant women should eat it with bread to have the effect to provide the most
effective and best tryptophan.
Milk
and soya milk
Drinking a cup of warm milk about 1 hour
before going to bed will help pregnant women relax. It also means that pregnant
women will sleep easily. If they cannot use milk, soya milk is a product that
can replace suitably because it contains a plentiful amount of tryptophan and
calcium that are necessary to intensify to produce serotonin, melatonin. These
substances can help pregnant women sleep better.
If
pregnant women cannot drink milk, they can use soya milk to replace.
Other
drinks
Besides above dishes, pregnant women can
use kinds of antifebrile drink to sleep well such as mint tea, pumpkin juice,
mixed with honey, daisy tea without sugar. Women should drink these kinds of
drink about 1-2 hours before going to bed to avoid making bladder full, if not
it will be counterproductive.
