![]() ![]() The solution? Carbs! Carbohydrates make your body release insulin, which in turn removes all amino acids from your blood – with the exception of tryptophan. However, food contains loads of different amino acids that compete to reach the brain, with tryptophan struggling the most as it’s usually in such small traces. Your body transforms tryptophan into niacin – a B-vitamin that works to create serotonin (a neurotransmitter that regulates sleep and melatonin levels). Tryptophan is an amino acid present in a range of foods. What is tryptophan and how does it help me sleep? It is used for relief of gastrointestinal irritation, insomnia. Research has shown that a cup of Chamomile Tea is linked to an increase in Glycine, which acts as a mild sedative and relaxes nerves. Herbal preparations most commonly used during pregnancy were teas or infusions. Many women choose to drink herbal tea to help with annoying symptoms when theyre pregnant or breastfeeding. Okay – not a food, but it’s the perfect substitute for a warming, pre-bedtime drink to promote a sense of calm. Jasmine rice in particular has been shown to bring on shut-eye even faster! According to certain studies, white rice has a high glycemic index to really help reduce the amount of time it takes you to fall asleep. Kale also contains plenty of antioxidants, iron and folates to keep your immune system and digestion on track. Which means it’s great for helping your baby’s growth and development, while studies suggest that being calcium-deficient may make it difficult to fall asleep. Five natural remedies that have been proven to improve sleep quality during pregnancy are acupuncture, yoga, exercise, massage, and cognitive behavioral therapy. Dark, leafy greens are a surprisingly good source of Calcium. Rich in Omega-3 essential fatty acids too, a handful of walnuts are another go-to snack to have whenever you’re in need of a little help falling asleep. ![]() These tasty nuts are another excellent natural source of tryptophan and they also offer their own unique source of melatonin. Primary Remedies Coffea cruda This remedy relieves sleeplessness with worries, overactive thoughts. A pregnancy pillow is a great help for mums-to-be, not only for improving sleep, but also for back pain, which is another common problem pregnant women experience. ![]() These all help to release melatonin, the hormone that controls your sleep-wake cycles, making a banana the perfect pre-bedtime snack! Start with lifestyle habits that influence sleep: avoid caffeine late in the day, maintain a regular sleep schedule, get. For example, chamomile, lemon balm and valerian are well tolerated during pregnancy, as long as you do not overdo it. Did you know a banana is essentially a sleeping pill in a peel? They’re rich in magnesium and potassium that help muscles to relax, as well as tryptophan, an amino acid which the body uses to make serotonin levels (see below for more info on tryptophan!). ![]()
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