Insomnia during pregnancy [Illustration by Shinod AP]
Insomnia is usually a symptom associated with some problem. So, treating that problem can help eliminate it.
Did you know that the food you eat may have a bearing on how well you sleep. Well, there is a strong corelation between the two.
- Many foods contain chemicals that can alter the balance of neurotransmitters (nerves that carry messages) in your brain. If you have food which stimulates transmitters that induce a sense of calm and drowsiness and avoid those that perk you up, you could treat insomnia. A meal or a snack, that does not have proteins and is high in carbohydrates, can induce sleep. Try a piece of bread with jam or honey.
- Deficiency of calcium and vitamin B complex can also affect sleep. Have lots of fresh fruits, vegetables and sprouts since there is nothing that can substitute an overall healthy diet to promote good sleep.
- Warm milk also helps some people to sleep, perhaps because of the presence of casomorphins, a natural opiate, in it.
- Avoid very heavy meals close to bedtime.
- Avoid Chinese food, which contains ajinomoto, as it will make you feel thirsty throughout the night, thus making sleep difficult.A lot of women develop insomnia during the third trimester which is largely caused by labour anxiety and physical discomfort. Even for a woman who is normally organised and energetic, adapting to the demands of the sheer volume of things to be tackled can be quite taxing. It is a trying time for all women and sleep gets affected in the process. Emotional support can work as an effective sleep aid.
- Avoid trying to sleep when you are extremely excited or worried. Try to make the time before going to bed as relaxing as possible.
- A warm bath or a gentle massage also helps. Rub a little almond oil on the temple. Sometimes, it works wonders.
- Avoid exhausting yourself. That can also cause sleeplessness.
