In the last trimester, it may be difﬁcult to ﬁnd a comfortable position to sleep in. Changing moods can also make it hard to get a good night’s sleep.
Pregnant women are often deﬁcient in B vitamins, which are healing to the nerves and necessary for good sleep. Incorporate whole grains, green leafy vegetables, and wheat germ into each meal.
Try to have at least one of the following at dinner: turkey, chicken, tuna, tofu, soymilk, and live unsweetened yogurt. Each of these foods stimulates serotonin, a neu- rotransmitter that helps you get to sleep. They’re also low in sugar.
For a bedtime snack, have some turkey or chicken on a whole-grain cracker. Pregnant women are often low in calcium and magnesium, two nutrients that
encourage restful sleep. Eat lots of leafy greens, sesame and sunﬂower seeds, oats, almonds, and walnuts.
Food to Avoid
You should already be avoiding caffeinated beverages, a common cause of insomnia, but now you need to add reﬁned-sugar products to your list of foods to eliminate. Chocolate, which contains both sugar and caffeine, should be at the top of that list.
Super Seven Prescriptions—Insomnia
Super Prescription #1 Calcium/magnesium
Take 500 mg of calcium and 250 mg of magnesium each evening. Both minerals help relax the nervous system. Some people have better results taking one of the minerals alone in the evening and the other earlier in the day. Experiment to see what works better for you.
Super Prescription #2 Chamomile (Matricaria chamomilla)
This relaxes the nervous system. Drink a fresh cup of tea in the evening, or take
300 mg of the capsule form.
Super Prescription #3 Homeopathic Coffea Cruda
Take a low potency (6x, 12x, 30x, 6C, or 30C), as needed, for insomnia. This home- opathic remedy is very speciﬁc for people with insomnia caused from overstimu- lation. You ﬁnd yourself wide-awake at 3 A.M., with a racing mind.
Super Prescription #4 Homeopathic Ignatia (Ignatia amara)
Take a low potency (6x, 12x, 30x, 6C, or 30C), as needed, for insomnia. This is a remedy for insomnia caused by emotional upset—usually grief or a loss. There can be uncontrollable crying, loss of appetite, and mood swings. The person often sighs a lot during the day, and the muscles may twitch during sleep.
Super Prescription #5 Homeopathic Kali Phosphoricum
Take a low potency (6x, 12x, 30x, 6C, or 30C), as needed, for insomnia. It is help- ful for insomnia that results from nervous exhaustion caused by overwork or men- tal strain.
Super Prescription #6 Homeopathic Arsenicum Album
Take a low potency (6x, 12x, 30x, 6C, or 30C), as needed, for insomnia. This rem- edy is for pregnant women who have tremendous anxiety and restlessness. They often wake up between the hours of midnight and 2 A.M. They tend to be perfec- tionists and have many insecurities and fears.
Super Prescription #7 Sulphur
Take a low potency (6x, 12x, 30x, 6C, or 30C), as needed, for insomnia. This rem- edy is for insomnia that comes on from itching at night or from feeling too hot at night. One throws the covers off or sticks one’s feet out. There is a strong craving for ice-cold drinks and spicy foods.
See pages 686–687 for information about reﬂexology areas and how to work them.
If nervous tension is keeping you up, work the diaphragm and the solar plexus.
About twenty minutes before bedtime, soak your feet in a hot bath. Not only will your burdened soles appreciate the attention, but you’ll also draw blood away from your head and promote sleepiness.
Change, even when it comes in the welcome form of a new child, is always stressful. Spend twenty minutes before bedtime with positive mental imagery and prayer. You’ll unwind, destress, and prepare yourself for deep sleep.
Use pillows under your back and belly or between your knees to get more comfort- able at night.
If you simply can’t sleep, lying in bed will only make you frustrated and angry. Instead, have some light reading or another easy activity on hand that you can enjoy during the night. (When the baby comes, you may look back on these idle hours as a gift.)