Some people believe that the change in mood during pregnancy is due to hormonal changes. Additionally, shifts in the dietary habits of expectant mothers can also affect the quality of sleep during pregnancy. Therefore, a balanced diet is very important. Some pregnant women experience significant changes in taste during pregnancy, but they should try to avoid foods that cause stress, such as coffee, tea, and fried foods.
How to stay away from insomnia?
1. Avoid gas-producing foods
Some foods produce more gas during digestion, creating a feeling of bloating that interferes with normal sleep. These include beans, cabbage, onions, broccoli, cauliflower, peppers, eggplants, potatoes, sweet potatoes, yams, corn, bananas, bread, citrus fruits, and drinks and desserts containing xylitol (sweetener).
2. Avoid spicy and salty foods before bed
Spicy foods like chili, garlic, and raw onions can cause heartburn and indigestion in some people, disrupting sleep. Moreover, high-salt foods lead to excessive sodium intake, causing blood vessel constriction, increased blood pressure, emotional tension, and insomnia. If you already have a history of hypertension, eating high-salt foods may trigger headaches or even strokes related to hypertension.
3. Avoid greasy foods before bed
Rich and greasy dinners or consuming a lot of high-fat foods increase the workload on the intestines, stomach, liver, gallbladder, and pancreas, stimulating the nervous system and keeping it active, leading to insomnia. The smartest approach is to have the most substantial meal at breakfast or lunch and keep dinner light and less greasy. For example, having a dish of celery and lily bulbs for dinner can help promote relaxation.
4. Properly consume fibrous vegetables
Vegetables with coarse fiber, such as leeks, garlic sprouts, and mustard greens, are not easily digested. If you do eat them, cook them thoroughly and don't add too much oil or salt. Try to eat more boiled, stewed, or steamed foods and fewer fried or grilled ones. Also, food should be soft rather than hard, especially when cooking rice; make sure it's cooked softer.
I'll share another small remedy for insomnia with expectant mothers: place 50-100 grams of fresh pear peel, orange peel, and banana peel in an open small bag next to your pillow. The fragrance emitted by the fruit peels can help improve sleep for pregnant women.
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