Evie Summers
Sleep disturbances are common during pregnancy, with issues peaking in the third trimester due to physical discomforts such as frequent urination, nausea, heartburn, and muscle aches. While some healthcare providers opt not to recommend any sleep aids during pregnancy due to limited research on their safety, others believe that in cases of severe sleep deprivation, the benefits of certain medications may outweigh the risks. Non-pharmacological methods such as exercise, napping early in the day, and reducing caffeine and fluid intake in the evenings are recommended as initial approaches to improving sleep during pregnancy. If these methods are ineffective and sleep deprivation is impacting everyday activities or causing mental distress, medication may be considered as a last resort, in consultation with a healthcare professional. Over-the-counter medications like Benadryl, Unisom, and Tylenol PM are among the options considered relatively safe for treating insomnia during pregnancy, although they may have side effects and could be habit-forming. Melatonin is also often discussed, with some doctors recommending it as safe and effective, while others express caution due to limited research in this area.
Can you take anything for sleep when pregnant?
| Characteristics | Values |
|---|---|
| Sleep difficulties during pregnancy | Very common, especially in the third trimester |
| Recommendations for sleep aids | Exercise, naps, CBT-I, limiting caffeine, reducing fluids in the evening, avoiding heavy/spicy meals before bed |
| Over-the-counter medications | Benadryl, Unisom, Tylenol PM, Hydroxyzine, Melatonin |
| Prescription medications | Clonazepam, Gabapentin, Doxylamine, SSRIs |
| Risks of medication | Side effects, habit-forming, lack of research on safety, potential harm to fetus |
| Medical advice | Consult a doctor or healthcare provider before taking any medication or supplement |
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What You'll Learn
Safe sleep aids during pregnancy
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues often peaking in the third trimester. The physical changes that come with pregnancy can make it difficult to sleep, and many pregnant people experience insomnia, restless leg syndrome, and sleep-disordered breathing. While it is natural to want to turn to sleep aids for help, it is important to proceed with caution during pregnancy, as the available research on the safety of various sleep aids for pregnant people and their fetuses is limited.
Healthcare providers often opt not to recommend any sleep aids during pregnancy due to the lack of research on their safety. However, as sleep deprivation during pregnancy can have negative consequences for both the pregnant person and the baby, some pregnant people and their doctors may decide that the benefits of certain sleep aids outweigh the risks. In these cases, doctors may recommend medication to help with sleep, particularly for those with severe sleep disorders or other medical conditions that cause sleep problems.
Pregnant people should avoid taking any medication, even over-the-counter or natural sleep aids, without first consulting their doctor. Some over-the-counter medications that are generally considered safe for treating insomnia during pregnancy include Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine). However, these medications may have side effects and could become habit-forming. Melatonin supplements are another option that is likely safe during pregnancy, although there is limited research on their use. Unisom also offers herbal sleep aids containing ingredients like diphenhydramine or melatonin, which may be safer alternatives during pregnancy.
There are also non-pharmacological interventions that can help improve sleep during pregnancy without the need for medication. These include limiting caffeine intake during the day and avoiding it in the afternoon and evening, reducing fluid intake in the evening to minimize nighttime urination, and avoiding heavy meals and spicy foods before bedtime to prevent heartburn and indigestion. Regular exercise can also promote better sleep, but it is best to exercise earlier in the day as exercising too close to bedtime may make it harder to fall asleep. Napping early in the day can help make up for missed sleep at night, and cognitive behavioral therapy for insomnia (CBT-I) can help improve sleep by changing mental and behavioral habits without the need for medication.
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Non-pharmacological methods to aid sleep
Sleep is extremely important during pregnancy, as a lack of sleep can impact the health and safety of the pregnant person and the baby. Poor sleep may increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It also might increase the likelihood of giving birth prematurely, having a difficult labour, or needing a cesarean section.
Pregnancy insomnia refers to trouble falling asleep, staying asleep, or both when pregnant. It is estimated that up to 78% of pregnant people experience sleep disturbances throughout pregnancy. While medication may be necessary in some cases, it is generally recommended that pregnant people address sleep difficulties without medication or supplements. Here are some non-pharmacological methods to aid sleep during pregnancy:
Sleep hygiene
Sleep hygiene refers to setting up an environment that supports good sleep quality. This includes establishing regular sleep-wake cycles, stimulus control, minimizing fluid intake before bed to decrease nocturia, and addressing physical discomfort. Creating a comfortable sleep environment can involve making the room cool, dark, and quiet. It is also important to avoid caffeine and heavy meals before bedtime, as these can cause heartburn and indigestion.
Cognitive behavioural therapy for insomnia (CBT-I)
CBT-I is a type of therapy that aims to improve sleep by changing mental and behavioural habits, without the need for medication. A clinical trial found that CBT led to significant improvements in sleep quality and insomnia symptoms in pregnant individuals. Study participants reported less time lying awake in bed and fewer anxiety symptoms. Starting CBT during pregnancy may also reduce the risk of postpartum mood disorders like depression and anxiety.
Exercise
Regular exercise can help with sleep, but it is important to avoid exercising too close to bedtime, as it may make it difficult to wind down for sleep. Exercise can help to reduce stress and improve overall sleep quality.
Acupuncture
Acupuncture is generally considered safe during pregnancy and has been found to significantly improve sleep quality in pregnant women. This may be due to its effect on melatonin in the body, a hormone that helps us relax and fall asleep. Increased melatonin levels may also benefit the baby.
Nasal congestion treatments
Pregnancy is associated with nasal congestion, often referred to as "pregnancy rhinitis," which can lead to sleep disturbances. Non-pharmacological approaches to treating nasal congestion include saline nasal sprays, nasal irrigation, or adhesive nasal strips. These treatments can help improve sleep quality and may be used prior to resorting to medication.
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Prescription medication for severe cases
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues often peaking in the third trimester. While non-pharmacological interventions are likely the safest approach, they are sometimes ineffective, leaving patients dealing with the frustrations of sleep disturbances as well as the negative outcomes of poor sleep.
Pregnant individuals may have a condition that requires medical treatment, such as obstructive sleep apnea or restless legs syndrome. In cases of severe insomnia or other medical conditions that cause sleeping problems, a doctor may recommend prescription medication to help with sleep. Prescription sleep medications should be avoided during late pregnancy as they may cause breathing and muscle tone problems in infants.
Some medications that may be recommended for pregnant individuals to help them sleep include Benadryl (diphenhydramine), Unisom Sleep Tabs (doxylamine), and Hydroxyzine. Unisom also offers other herbal and medicinal sleep aids that contain ingredients such as diphenhydramine or melatonin, which may be safe for use in pregnancy. Melatonin is likely safe to take during pregnancy, although there is limited research on its use.
It is important to consult a healthcare provider before taking any medication during pregnancy, even over-the-counter or natural remedies.
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Natural sleep aids to avoid
Sleep deprivation during pregnancy can have negative consequences for both the parent and the baby. However, there is limited research on the safety of sleep aids for pregnant people and foetuses, so experts generally recommend addressing sleep difficulties without medication or supplements.
Pregnant people should avoid taking any medication, even over-the-counter medicines or supplements, without first consulting their doctor. Prescription sleep medications should especially be avoided during late pregnancy, as they may cause breathing and muscle tone problems in infants.
Herbal Teas
Some herbal teas marketed as sleep aids may be harmful during pregnancy. For example, one study found that consuming chamomile in the final months of pregnancy increased the risk of preterm birth and decreased newborn size. However, more research is needed to confirm these findings. Other herbs, such as valerian and lavender, also lack sufficient research to determine their safety during pregnancy.
Melatonin Supplements
Melatonin is a hormone that helps regulate sleep and is often sold as a natural sleep aid. However, the effects of melatonin on pregnancy and foetal development are unknown, so it is generally recommended to avoid it during pregnancy and breastfeeding.
Kava
The kava plant, which is associated with liver damage, is another natural sleep aid that should be avoided during pregnancy.
Caffeine
Caffeine is a stimulant that can interfere with sleep, so it is advisable to limit caffeine intake during the day and avoid it completely in the afternoon and evening while pregnant.
Heavy Meals and Spicy Foods
Consuming heavy meals, spicy foods, or acidic foods too close to bedtime can cause heartburn and indigestion, disrupting sleep. It is recommended to eat lighter meals earlier in the evening and give yourself two to three hours to digest before going to bed.
Technology in the Bedroom
Using technology in the bedroom or before bedtime can disrupt sleep. It is advisable to avoid screens and reserve the bedroom for activities that promote sleep, such as light reading or listening to soothing music.
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Lifestyle changes to improve sleep
Sleep is critical for both developing babies and mothers. Lack of sleep during pregnancy can increase the risk of pregnancy complications, excess pregnancy weight gain, preterm birth, and postpartum depression. While sleep aids and medication are an option, they should be used cautiously and only after consulting a doctor. Here are some lifestyle changes that can help improve sleep during pregnancy:
Exercise and diet
Regular exercise can help with sleep, but it's important to exercise earlier in the day as exercising too close to bedtime may make it harder to wind down. Getting plenty of daytime exercise can also help prevent leg cramps at night. A calcium-rich diet can also help reduce leg cramps. Additionally, it's important to limit caffeine intake, especially in the afternoon and evening, and stay well-hydrated throughout the day. Heavy meals and spicy foods before bedtime can cause heartburn and indigestion, so it's best to avoid them.
Bedtime routine and sleep environment
Developing a relaxing bedtime routine can help improve sleep. This includes going to bed and waking up at the same time each day, avoiding electronics at least an hour before bedtime, and keeping the screen's brightness turned down if you must use them. If you're feeling short of breath, propping yourself up or sleeping on your side may help. Using a maternity pillow can also provide support for your back and knees.
Stress management
Pregnant people should not underestimate the effect of stress on their sleep. Stress reduction techniques such as yoga, mindfulness meditation, or massage therapy can help improve sleep. It's important to address sleep problems and not underestimate their impact on your health and the baby's development.
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Frequently asked questions
Doctors recommend that you do not take any medication, even over-the-counter medicines, without first talking to your doctor. Some medications that may be recommended include Benadryl, Unisom, Tylenol PM, and Hydroxyzine.
Experts caution against taking natural sleep aids while pregnant, as there is not enough research on their safety. Pregnant people may also wish to avoid certain herbal teas that are marketed as sleep aids.
There are several ways to improve sleep during pregnancy without medication. These include limiting caffeine intake, reducing liquids in the evening, and avoiding heavy meals and spicy foods before bedtime. Regular exercise can also help, but not too close to bedtime.
