Miya Pearson
Sleep disturbances are common during pregnancy, affecting 46% to 78% of pregnant individuals, with issues peaking in the third trimester due to physical discomforts such as frequent urination, nausea, heartburn, and breathing issues. While some healthcare providers opt not to recommend any sleep aids during pregnancy due to limited research on their safety, others believe that in certain cases, the benefits of certain sleep aids outweigh the risks. If you are pregnant and experiencing insomnia, it is recommended to first try natural remedies and lifestyle measures such as napping during the day, cognitive behavioural therapy for insomnia (CBT-i), and improving sleep hygiene. If these methods do not provide relief, it is important to consult a healthcare provider before taking any over-the-counter or prescription medications, as some may be unsafe during pregnancy.
Can I take anything for sleep while pregnant?
| Characteristics | Values |
|---|---|
| Sleep difficulties during pregnancy | Very common, affecting 77% of pregnant individuals |
| Prescription sleep medications | Should be avoided during late pregnancy |
| Over-the-counter sleep medications | Include Benadryl and Unisom Sleep Tabs |
| Melatonin supplements | May not be recommended during pregnancy due to unknown effects; may be safe under medical supervision |
| Herbal remedies | Lack of regulation and safety data; some herbs should be avoided during pregnancy |
| Lifestyle measures | Regular exercise, napping early in the day, limiting caffeine, reducing fluid intake in the evening, avoiding heavy/spicy meals before bedtime |
| Cognitive behavioral therapy for insomnia (CBT-i) | Recommended as a non-pharmacological treatment |
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What You'll Learn
- Melatonin supplements may be safe under medical supervision
- Natural sleep aids like honey, ginseng, nutmeg, and oats are considered safe
- Prescription sleep medication should be avoided in late pregnancy
- Lifestyle changes like limiting caffeine, napping, and regular exercise can help
- Cognitive behavioural therapy for insomnia (CBT-I) is recommended
Melatonin supplements may be safe under medical supervision
Sleep problems are common during pregnancy, particularly in the later stages. While some healthcare providers opt not to recommend any sleep aids during pregnancy, others believe that the benefits of certain sleep aids outweigh the risks of sleep deprivation.
Melatonin is a hormone that helps regulate normal sleep-wake cycles. It is sold over the counter as a dietary supplement and is a popular natural remedy for sleep problems. Melatonin is also produced by the placenta and breast milk, and it is believed to be important for a normal, healthy pregnancy. Melatonin receptors are present throughout the developing fetus from the earliest stages, and it plays a role in fetal sleep and neurodevelopment.
There is some evidence that melatonin supplementation during pregnancy may have beneficial effects. Animal studies have shown that melatonin supplementation can reduce the risk of pre-eclampsia, preterm birth, and intrauterine growth retardation. Melatonin has also been shown to act as an antioxidant, reducing oxidative stress and scavenging free radicals. In humans, preliminary studies suggest that melatonin supplementation may improve fertilization rates and embryo quality.
However, there is limited research on the safety of melatonin supplements for pregnant people and fetuses. The dose of melatonin in most over-the-counter preparations is higher than what the body normally produces, and little is known about the impact of these high hormone levels on the developing fetus. While melatonin is not usually recommended during pregnancy due to this uncertainty, some doctors do prescribe it for sleep problems during pregnancy, typically in small doses.
Therefore, while melatonin supplements may be safe under medical supervision, it is important to consult with a healthcare provider before taking any new medication or supplement during pregnancy.
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Natural sleep aids like honey, ginseng, nutmeg, and oats are considered safe
Sleep is often elusive during pregnancy, especially in the later stages. While some healthcare providers opt not to recommend any sleep aids during pregnancy due to limited research on their safety, others believe that in certain cases, the benefits of sleep aids outweigh the risks.
Nutmeg is generally considered safe to consume during the first trimester of pregnancy when used in small amounts for cooking. It is rich in minerals like magnesium, iron, and calcium, which are essential for the healthy development of the fetus. Nutmeg also has anti-inflammatory properties that can help alleviate pregnancy-related discomfort. However, it is recommended to avoid consuming nutmeg in large quantities or as a supplement, as it may cause complications, including hallucinations, nausea, and potentially miscarriage.
Ginseng is another herbal remedy that is believed to enhance stamina and reduce feelings of fatigue and physical stress. It may also have anti-cancer properties and can help normalize blood glucose levels. However, there is limited research on its potential effects on the developing fetus. Researchers have found that one of the active chemicals in ginseng, ginsenoside Rb1, is associated with significant development defects in animal embryos. As a result, women are advised to be cautious about using ginseng during the first three months of pregnancy and to consult their doctors before taking any herbal supplements.
In addition to these natural sleep aids, there are other strategies to improve sleep during pregnancy. Regular exercise can promote better sleep, but it's best not to exercise too close to bedtime, as it may make it harder to wind down. Taking naps early in the day can help recover from missed sleep, and cognitive behavioral therapy for insomnia (CBT-i) can improve sleep patterns without medication. It's also beneficial to address any strong emotions surrounding pregnancy and childbirth, and reaching out to friends, family, or a healthcare provider for support can be helpful.
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Prescription sleep medication should be avoided in late pregnancy
Sleep disturbances are common during pregnancy, with the majority of pregnant people experiencing sleep problems, particularly in late pregnancy. This can be caused by the physical changes that come with pregnancy, as well as the excitement and anxiety that often accompany this time.
While it is generally advised to avoid prescription sleep medication during pregnancy, some doctors may recommend it for pregnant women with severe sleep disorders or other medical conditions that cause sleeping problems. This is because sleep deprivation during pregnancy can have negative consequences for both the pregnant person and the baby, including an increased risk of developing pregnancy-related diabetes, high blood pressure, and depression, as well as an increased likelihood of giving birth prematurely, having a difficult labour, or needing a caesarean section.
However, prescription sleep medication, particularly in late pregnancy, should be approached with caution as it may cause breathing and muscle tone problems in infants exposed to these medications. The effects of many drugs on the unborn baby are unknown, as most drugs are not tested on pregnant women. Additionally, the body of knowledge about using sleep aids during pregnancy comes largely from animal studies, so recommendations about which options are safe may change in the future.
Due to the potential risks, it is recommended that pregnant people address sleep difficulties without medication or supplements. There are a number of ways to improve sleep during pregnancy that don't involve medications, including limiting caffeine intake, avoiding heavy meals and spicy foods before bedtime, and practising good sleep hygiene, such as napping earlier in the day and exercising regularly. Cognitive behavioural therapy for insomnia (CBT-i) is another option, as it aims to improve sleep by changing mental and behavioural habits without the need for medication.
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Lifestyle changes like limiting caffeine, napping, and regular exercise can help
Sleep problems are common during pregnancy, particularly in the late stages. While some healthcare providers opt not to recommend any sleep aids during pregnancy, others believe that in some cases, the benefits of certain sleep aids outweigh the risks. If you are experiencing sleep difficulties during pregnancy, it is recommended that you first try addressing the issue without medication or supplements. Lifestyle changes like limiting caffeine, napping, and regular exercise can help.
Limiting Caffeine
Caffeine may cause you to feel jittery, have indigestion, or experience trouble sleeping. During pregnancy, you may be especially sensitive to caffeine because it may take longer for your body to clear it. Caffeine passes through the placenta to your baby, and while some studies dispute this, there is research that indicates that too much caffeine can cause miscarriage, preterm birth, or low birth weight. Until more is known about how caffeine affects pregnancy, it is recommended that you limit your caffeine intake to 200 milligrams per day. Energy drinks, in particular, may contain large amounts of caffeine as well as high levels of sugar and other ingredients that may be harmful to your baby, so it is best to avoid them during pregnancy.
Napping
Napping may be a convenient way to recover from missed sleep. If you do nap, try to do so early in the day so that it doesn't interfere with your bedtime.
Regular Exercise
Regular exercise can help you sleep better. Moderate exercise during the day helps tire your body out, making it easier to fall asleep at night. However, exercising too close to bedtime may make it hard to wind down. Aim to complete your workouts at least a few hours before bedtime. If you must exercise close to bedtime, focus on low-impact exercises such as prenatal yoga, light resistance training, or walking, which can promote relaxation and reduce stress, contributing to better sleep quality.
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Cognitive behavioural therapy for insomnia (CBT-I) is recommended
Sleep disturbances are common during pregnancy, with 66% to 97% of women experiencing sleep problems in the third trimester. While sleep aids and medication can be effective, they may pose risks to the fetus. For instance, prescription sleep medications have been linked to breathing and muscle tone problems in infants exposed to them in late pregnancy.
Cognitive behavioural therapy for insomnia (CBT-I) is a recommended non-pharmacological treatment for sleep disturbances during pregnancy. CBT-I is a useful alternative to medication, typically involving 6-8 sessions with a trained provider. It is designed to improve sleep by changing mental and behavioural habits.
Evidence suggests that CBT-I is effective in treating insomnia during pregnancy. A randomized controlled trial found that pregnant women who underwent CBT-I experienced a greater reduction in insomnia severity and faster remission compared to those assigned to a control intervention. Another study by Felder and colleagues (2020) examined the efficacy of a digital CBT intervention in pregnant women with insomnia symptoms.
Additionally, CBT-I can improve mood and energy levels during pregnancy. A study observed an improvement in mood in women treated with CBT-I, and preliminary evidence from a small trial showed improvements in symptoms of depression, pregnancy-specific anxiety, and fatigue following CBT-I treatment.
CBT-I can be a valuable tool for managing insomnia during pregnancy, offering a non-pharmacological approach that carries fewer risks to the fetus and provides additional benefits for maternal mental health and well-being.
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Frequently asked questions
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues peaking in the third trimester. While some medications and supplements may be recommended by doctors to help with sleep, it is important to consult a healthcare provider before taking anything. Some natural remedies and lifestyle measures to consider include:
- Regular exercise, but not too close to bedtime.
- Taking naps early in the day.
- Cognitive behavioural therapy for insomnia (CBT-i).
- Reducing caffeine intake, especially in the afternoon and evening.
- Limiting fluids in the evening to reduce urination during the night.
- Avoiding heavy meals and spicy foods before bedtime to prevent heartburn and indigestion.
- Using extra pillows to elevate your head if you suffer from heartburn.
Yes, it is recommended to avoid prescription sleep medications during late pregnancy as they may cause breathing and muscle tone problems in infants. Herbal remedies should also be approached with caution as they are not regulated by the U.S. Food and Drug Administration and may contain unknown ingredients. Some herbs that are known to be dangerous during pregnancy include American hellebore, arnica, black seed, blue cohosh, chamomile, echinacea, feverfew, and ginkgo biloba.
Melatonin is a naturally occurring hormone that increases during each trimester of pregnancy and can help promote sleep. Research suggests that melatonin supplements are safe during pregnancy when used under medical supervision and with the correct dosage. Other over-the-counter medications that are considered safe for treating insomnia during pregnancy include Benadryl and Unisom Sleep Tabs, although they may have side effects and could become habit-forming.
Lack of sleep during pregnancy can impact the health and safety of both the pregnant person and the baby. Poor sleep may increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It may also increase the likelihood of giving birth prematurely, having a difficult labour, or needing a cesarean section.
Some natural sleep aids that are considered relatively safe during pregnancy include ginseng, honey, nutmeg, and oats. However, it is important to note that very little information is available even for these remedies, and it is always best to consult with a healthcare provider before taking anything.
