Colin Snow
Sleep problems are common during pregnancy, with many women reporting insomnia and sleep disturbances. While prescription sleeping pills and over-the-counter sleep aids are available, their safety during pregnancy is often unclear due to limited research and the exclusion of pregnant individuals from studies. As a result, experts recommend addressing sleep difficulties during pregnancy without medication or supplements, such as improving sleep hygiene, making lifestyle adjustments, or trying natural remedies like melatonin supplements and antihistamines. However, in cases where non-pharmacological measures fail, certain sleep aids may be considered with medical advice, weighing the risks and benefits for both mother and baby.
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What You'll Learn
Safe sleep positions during pregnancy
While sleeping pills may help with sleep disturbances and insomnia, which are common during pregnancy, it is important to note that there is limited research on the safety of these medications for pregnant people and their fetuses.
Before taking any sleeping pills, it is recommended to consult a healthcare provider. Lifestyle modifications, supplements, and natural sleep aids are often suggested as the first line of treatment for sleep difficulties during pregnancy. Some natural sleep aids include drinking tea, taking a warm shower, meditating, and light reading before bed.
Now, let's discuss safe sleep positions during pregnancy. As your body changes during pregnancy, finding a comfortable sleep position can be challenging. Here are some tips to help you sleep safely and comfortably:
Sleep on your left side: Sleeping on your left side is recommended throughout pregnancy. This position enhances blood flow to the uterus and fetus, ensuring they receive adequate nutrients and oxygen. It also reduces the likelihood of swelling in your ankles and legs and places less pressure on your veins and internal organs. You can use pillows for support by placing them under your head, between your legs, or under your abdomen.
Avoid back sleeping: Back sleeping, especially during the second and third trimesters, is not advised. As your pregnancy progresses, back sleeping can cause the uterus to place pressure on the aorta and vena cava, major blood vessels. This compression can lead to reduced blood flow to you and your baby, causing discomfort and dizziness upon waking. Back sleeping can also exacerbate lower back pain and increase the likelihood of snoring and other breathing problems.
Limit stomach sleeping: Sleeping on your stomach is generally safe during the early stages of pregnancy but may become uncomfortable as your abdomen grows and your breasts become more tender. If you find stomach sleeping to be the only comfortable position, consider using a donut-shaped pillow with a hole in the middle to accommodate your growing belly.
Use pillows for support: Pregnancy pillows or regular pillows can provide support and help relieve back pain. Place pillows under your head, between your legs, or under your abdomen to find a comfortable position.
Maintain good sleep hygiene: Establish a relaxing bedtime routine and maintain consistent sleep and wake times. Avoid caffeine later in the day, heavy meals, and excessive liquid intake close to bedtime. Engage in relaxing activities such as taking a warm bath or a foot massage to help you unwind before sleep. Keep your bedroom dark, quiet, and cool to create a peaceful sleep environment.
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Natural sleep aids
While it is understandable to want to reach for prescription sleeping pills or over-the-counter sleep aids during pregnancy, it is important to consult your doctor before taking any sleep medication, as there is limited research on the safety of these medications for pregnant women and their fetuses. Sleep disturbance and insomnia are common during pregnancy, and getting quality sleep is crucial for both mother and baby. Before considering sleep medication, natural sleep aids and lifestyle adjustments are recommended.
- Melatonin: This is a hormone produced naturally by your body that signals to your brain that it's time to sleep. Melatonin supplements are available over the counter and can help regulate your sleep cycle, especially if your sleep is affected by exposure to unnatural light from electronic devices. However, melatonin can reduce the effectiveness of certain medications and may not be suitable for those with specific medical conditions.
- Magnesium: Consult your doctor about taking a magnesium supplement, which may help improve your sleep quality.
- Valerian Root: This natural sleep aid may help promote relaxation and improve sleep.
- Lavender: The scent of lavender is known for its calming and sleep-inducing properties.
- CBD: Some studies suggest that CBD can help alleviate insomnia and enhance sleep quality. However, more research is needed to establish its long-term safety, and it is not recommended for pregnant or nursing individuals.
- Herbal Teas: Drinking herbal teas such as chamomile tea or tart cherry juice before bed can help relax the body and mind, preparing you for sleep.
- Warm Milk: Drinking warm milk before bed has been associated with inducing sleepiness and improving sleep quality.
- Sleep Hygiene: Practicing good sleep hygiene includes establishing a regular bedtime routine, maintaining consistent sleep and wake times, and creating a relaxing sleep environment. Keep your bedroom dark, quiet, and free from electronic distractions.
- Exercise: Avoid exercising within two hours of bedtime, as it can raise your core body temperature and make it harder to fall asleep.
- Sleep Position: Sleeping on your left side can enhance blood flow and provide a more comfortable sleeping position during pregnancy.
- Mattress and Pillows: Consider using a pressure-relieving mattress topper and placing pillows beneath your lower back, between your legs, or under your midsection for added comfort and support.
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Safe over-the-counter medications
Sleep disturbances and insomnia are common during pregnancy, affecting one in four women in the first trimester and over two-thirds by the end of the third trimester. While it is natural to consider taking sleeping pills, it is important to note that there is limited research on their safety during pregnancy. Experts recommend addressing sleep difficulties without medication or supplements whenever possible.
If you are experiencing sleep difficulties during pregnancy, it is advisable to try natural sleep aids and lifestyle adjustments first. Improving your "sleep hygiene" can be beneficial. This includes maintaining a regular bedtime routine, avoiding caffeine later in the day, and engaging in relaxing activities before bed, such as drinking a cup of tea, taking a warm shower, meditating, or reading.
When it comes to over-the-counter medications during pregnancy, it is always important to consult your doctor or healthcare provider. While most over-the-counter drugs have a good safety profile, some may have unproven safety or known adverse effects on the fetus. The safety of a medication may also change depending on the gestational age of the fetus.
- Acetaminophen (Tylenol) is widely used during pregnancy for mild discomfort or pain relief. It has a good safety record, and there is no known association with teratogenicity. However, clinical data supporting its safety is limited.
- Antihistamines such as diphenhydramine (Benadryl) and doxylamine (Unisom) are considered safe during pregnancy, even for extended periods. Doxylamine is the active ingredient in Unisom and is recommended by healthcare providers for occasional use during pregnancy.
- Antacids (Tums, Rolaids, Mylanta, Maalox, Pepcid, Prevacid) are generally safe during pregnancy but avoid those with magnesium or high levels of sodium, especially in the last trimester, as they can affect muscle contractions during labor.
- Simethicone (Gas-X, Mylicon, Gaviscon) is safe for relieving gas pain during pregnancy.
- Robitussin and Robitussin DM (Guaifenesin + dextromethorphan) are safe over-the-counter options for a cough.
It is important to note that even with these medications, moderation and supervision by your doctor are crucial to ensuring the safety of you and your unborn child.
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Prescription sleep aids to avoid
Sleep disturbances and insomnia are common during pregnancy, affecting one in four women in the first trimester and over two-thirds by the end of the third trimester. While it is challenging to determine the safety profile of sleep medications during pregnancy, it is generally advised to avoid prescription sleep aids due to their potential adverse effects on the pregnancy and the baby.
Benzodiazepines
Benzodiazepines, such as Valium, Ativan, and Xanax, are associated with risks of birth defects and neonatal withdrawal. Research also indicates a higher likelihood of preterm labour, cesarean delivery, and low birth weight infants associated with the use of these medications during pregnancy. Additionally, there are reports of withdrawal or toxicity symptoms, including sleepiness, abnormal muscle tone, and respiratory problems in newborns whose mothers took benzodiazepines during pregnancy.
Zolpidem (Ambien)
Zolpidem, also known by its brand name Ambien, may cause withdrawal symptoms in newborn babies. The UK's National Health Service notes that taking zolpidem towards the end of pregnancy can further increase these risks.
Eszopiclone (Lunesta)
Eszopiclone, commonly known as Lunesta, is another prescription sleep aid that is generally considered unsafe for use during pregnancy.
Sedative Hypnotics
This class of prescription drugs, also known as tranquilizers, includes benzodiazepine receptor agonists (BZRAs), which are commonly prescribed for insomnia. However, due to limited research on their safety during pregnancy, it is generally recommended to avoid sedative hypnotics unless advised otherwise by a healthcare professional.
While it is important to prioritize the safety of both the mother and the unborn child, it is also crucial to recognize the negative consequences of sleep deprivation during pregnancy. If non-pharmacological measures and lifestyle modifications do not alleviate sleep problems, it is recommended to consult with a healthcare provider to discuss the potential benefits and risks of various sleep aids. In some cases, the benefits of improved sleep may outweigh the potential risks associated with certain prescription sleep aids.
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When to consult a doctor
It is important to consult a doctor before taking any sleeping pills during pregnancy. This is because the safety of many sleep aids for pregnant people and their foetuses has yet to be verified, and studies often exclude pregnant people.
If you are planning a pregnancy and are taking medication, you should discuss with your doctor whether it is safe to continue. If you become pregnant while taking medication, inform your doctor immediately. If a new medicine is prescribed during pregnancy, ensure the person prescribing knows that you are pregnant.
If you are experiencing sleep problems during pregnancy, it is recommended to first try natural sleep aids, such as improving your "sleep hygiene". This includes activities such as drinking a cup of tea, taking a warm shower, meditating, and trying some light reading before bed. It is also beneficial to avoid watching TV or excessive phone use before bed, and to eat and drink mindfully. For example, avoid caffeine later in the day and heavy meals or too much liquid before bed.
If natural methods do not work, consult your doctor about taking a magnesium supplement or a safe sleep aid for occasional use. If you are experiencing anxiety or depression that may be affecting your sleep, discuss this with your doctor. They can help you address any underlying problems, such as sleep apnea, restless leg syndrome, or heartburn.
If you are taking a sleep aid and experience any side effects, call your doctor immediately.
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Frequently asked questions
You should always consult a medical professional before taking any medication while pregnant. Unisom SleepTabs are a medication containing 25-50 mg of doxylamine, which is considered safe during pregnancy.
Sleep problems are common during pregnancy, and natural sleep aids can include improving your "sleep hygiene". This can involve drinking tea, taking a warm shower, meditating, or trying some light reading before bed. You can also try sleeping on your left side, which enhances blood flow and prevents the uterus from placing too much weight on the liver.
Yes, certain sleeping pills should be avoided while pregnant due to their potential adverse effects on the pregnancy and baby. These include benzodiazepines, zolpidem (commonly known as Ambien), and eszopiclone (also known as Lunesta).
