Kobayashi said: "I haven't woken up until dawn for a long time, and since entering the third trimester, the most painful thing is to sleep at night." Sleeping on your back is afraid of the baby's lack of oxygen, the left side is uncomfortable, and the right side is uncomfortable. When the sleepy baby is still kicking, he has to run to the toilet all night, and he is always worried about affecting the development of the fetus, so I pray that the third trimester will end soon. ”
I believe that many pregnant mothers are in the same situation as Kobayashi, why is this?
In fact, the third trimester is the worst stage of sleep quality in the whole pregnancy, with the increase of the month, the fetus is also getting bigger, the pregnant woman's body will not be able to hold up, sometimes lying down at night or getting up is not so comfortable, which is the main reason for the poor sleep quality at night.
In addition, pregnant women have too much mental stress and too many thoughts, such as always fearing that the fetus will have problems, etc., which is insomnia caused by anxiety.
According to the latest research data, 44% of pregnant women have insomnia problems in the first 3 months of pregnancy, which increases to 46% in the second trimester and as high as 64% in the third trimester.
Although insomnia is very common, expectant mothers still need to pay more attention. The American Journal of Obstetrics and Gynecology found that first-time women who slept less than 6 hours at night had a 4.5-fold increased chance of caesarean section.
Pregnant women's insomnia may cause emotional irritability, greater ups and downs, and the mental state of the day will be muddy, which will affect the health of the pregnant mother herself, and will also affect the normal growth and development of the fetus.
Is there any way to adjust your sleep? Eat more of these 3 foods to help you sleep!
1. Milk
Role: Relieves fatigue.
Milk contains calcium, is the best source of calcium for the human body, in addition, milk is rich in tryptophan, can relieve fatigue, help expectant mothers improve sleep, improve quality.
Ding-Dong:
Expectant mothers are best to drink milk half an hour before going to bed, and then go to the toilet to sleep last time, in case they are woken up by urine after just falling asleep;
The amount of milk to drink can not be too much, about 250ml can be;
Do not drink concentrated milk and flavored milk, these are not good for the body of pregnant mothers. The ingredients are only raw milk is true pure milk.
2. Xiaomi
Role: Suppresses excitement, aids sleep.
Millet, one of the favorite grains of northerners, is also a kind of grain. Millet has a high nutritional value, not only contains vitamins B1, B2, etc., but also has the effect of preventing indigestion. Many pregnant women drink a bowl of millet porridge to supplement nutrition on the first day after giving birth to a baby.
In addition to these, millet is also rich in tryptophan, which can inhibit the excited cerebral cortex and make pregnant mothers quickly sleepy, so drinking a little millet porridge before going to bed helps sleep.
Millet with guiyuan can help sleep more, but because expectant mothers should not eat more guiyuan, so the guiyuan here is just a little ingredient, can not be greedy;
Can not drink cold millet porridge, bad for the spleen and stomach;
Millet can not be eaten with pumpkin, because it has the effect of activating blood, so it is not conducive to pregnant women to eat.
3. Lotus seeds
Role: Nourish the mind and calm the mind
Lotus seeds taste sweet, peaceful nature, rich in nutrition, rich in protein, calcium, phosphorus, iron, etc., these nutrients can provide nutrition and enough energy to the body of pregnant mothers, with the role of nourishing the mind and calming the mind, strengthening the brain and helping sleep.
Lotus seeds are best paired with red dates, rock sugar, yam and other ingredients, so that the sleep aid effect is better;
If the mother-to-be's time does not allow you to boil lotus porridge, you can take the lotus seeds to soak in water to drink, if you add jujube kernels, the taste is better, the effect is better.
These foods are not sleeping pills, but they are the best foods for pregnant mothers to improve sleep, so expectant mothers should eat more during pregnancy.
In addition to eating more sleep-aiding foods, expectant mothers should also improve sleep through some daily life habits, such as appropriate exercise during the day, you can say goodbye to anxiety, take a nap before going to bed at night, read a boring book, etc., are all good ways to resolve insomnia during pregnancy, so quickly find a method that suits you!
Pay attention to the "Xin MaMa Parenting Sutra", if you have any questions about mother and baby parenting, you can consult me!