Ashwin Lewis
Sleep is essential for health, and getting enough of it becomes even more critical during pregnancy. However, hormonal changes, physical discomfort, stress, and anxiety can make it challenging for many pregnant people to get the recommended eight to ten hours of sleep. As a result, some may consider taking sleep aids to improve their sleep quality. While natural sleep aids like melatonin are popular options, their safety during pregnancy is not conclusive due to limited research. Over-the-counter and prescription sleep medications are available, but these should be used cautiously and only under medical supervision due to potential side effects and habit-forming properties. Non-pharmacological approaches, such as exercise, napping early in the day, and cognitive behavioural therapy, are generally recommended as the first line of treatment for insomnia during pregnancy.
Can you take simply sleep when pregnant?
| Characteristics | Values |
|---|---|
| Sleep issues during pregnancy | Very common |
| Reasons | Hormonal changes, anxiety, physical discomfort, frequent urination, nausea, heartburn, leg cramps, back pain, shortness of breath, etc. |
| Strategies to improve sleep | Exercise, naps, cognitive behavioral therapy, stress reduction techniques, yoga, stretching, changing positions, baths, etc. |
| Medication | Limited research on safety of sleep aids during pregnancy; natural sleep aids, herbs, and amino acids should be avoided; melatonin may be safe but requires consultation with a doctor; Unisom considered safe by some sources |
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What You'll Learn
Sleep aids and medication
Sleep is essential for the health of both the pregnant person and the baby. However, insomnia and sleep disturbances are common during pregnancy, with issues often peaking in the third trimester due to bodily discomforts such as frequent urination, nausea, heartburn, leg cramps, and a growing belly. Sleep issues can also arise in the first trimester due to a spike in progesterone, a hormone produced by the ovaries and placenta during pregnancy.
While sleep aids and medication can be helpful for pregnant people experiencing insomnia or sleep disturbances, it is important to proceed with caution as limited research is available on the safety of many of these products during pregnancy. Healthcare providers may opt not to recommend any sleep aids during pregnancy due to the potential risks to the fetus and the lack of research on their safety.
Some over-the-counter and prescription medications considered safe for treating insomnia during pregnancy include Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine). However, these medications may have side effects such as dry mouth and malaise, and they can sometimes be habit-forming. Melatonin is another option that some doctors recommend as it is a natural supplement that helps induce and regulate sleep. While melatonin crosses the placenta, studies have found that it is likely safe for short-term use during pregnancy, although more research is needed to confirm its safety and effectiveness.
Selective serotonin reuptake inhibitors (SSRIs) might also be safe for pregnant individuals suffering from sleep issues, but it is crucial to consult a healthcare provider before using any of these medications or supplements. Natural remedies and addressing underlying pregnancy discomforts can also aid sleep without the need for pharmaceuticals.
Additionally, non-pharmacological methods such as cognitive-behavioral therapy (CBT) and stress reduction techniques can be effective in improving sleep without the use of medication. Exercise can also promote better sleep, although it is recommended to exercise earlier in the day rather than close to bedtime to avoid interfering with sleep. Napping early in the day can also help compensate for missed sleep at night.
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Natural sleep aids
Sleep problems are common during pregnancy, particularly in the later stages. This can be due to a variety of reasons, including hormonal changes, a growing belly, aches and pains, heartburn, gastroesophageal reflux disease (GERD), frequent urination, snoring, restless legs syndrome (RLS), and leg cramps. While sleep aids may be an option for some, it is important to exercise caution as the safety of many sleep aids for pregnant people and their fetuses has yet to be verified.
Aromatherapy and Essential Oils
Aromatherapy involves inhaling essential oils or applying them to the skin for health and wellness purposes. While it may be safe for pregnant people, it is important to consult a doctor first as it is a bit controversial due to a lack of medical studies.
Herbal Tea
Drinking herbal tea can help you relax and wind down before bed. Oat straw herbal tea, in particular, is recommended by naturopathic physicians. However, it is important to avoid consuming too much liquid before bed to prevent middle-of-the-night bathroom trips.
Stress Reduction Techniques
Pregnancy can be a stressful time due to biological changes, moving homes, and figuring out logistics. Making to-do lists for the next day before bedtime can help reduce stress and improve sleep. Prioritize sleep even after the baby arrives, and don't worry about having a clean and orderly house for visitors.
Exercise
Regular exercise can improve sleep, but it is important to exercise earlier in the day as exercising too close to bedtime may make it difficult to wind down.
Napping
Taking naps during the early part of the day can help make up for missed sleep at night. However, avoid napping too close to bedtime to prevent interference with your nighttime sleep.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a therapy that aims to improve sleep by changing mental and behavioral habits without the use of medication. It can be a helpful tool for addressing sleep difficulties during pregnancy.
It is important to consult with a healthcare provider before taking any sleep aids, including natural remedies, to ensure they are safe for you and your baby. Additionally, addressing sleep difficulties without medication or supplements is generally recommended whenever possible.
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Stress reduction techniques
Sleep is critical for physical and psychological health, and pregnant people should aim for 7-9 hours of sleep per night. However, hormonal changes, physical discomfort, and anxiety can make it difficult to fall and stay asleep during pregnancy. While some sleep aids may be dangerous, there are natural stress reduction techniques that can help you relax and improve your sleep quality. Here are some strategies to reduce stress and promote better rest:
Mindfulness and Meditation
Mindfulness is a powerful tool for managing stress during pregnancy. It involves focusing on your breath without trying to control or change it, which helps to ground your body and calm your mind. Label your feelings without getting caught up in emotional distress. Mindfulness is linked to improvements in mood, anxiety, sleep, and self-compassion. Meditation is another practice that can help you relax and clear your mind.
Exercise
Regular exercise, such as walking or prenatal yoga, can effectively reduce stress and enhance sleep quality. Aim for 20-30 minutes of daily exercise, but even shorter durations can be beneficial. Exercise earlier in the day, as working out too close to bedtime may disrupt your sleep.
Healthy Sleep Habits
Establish healthy sleep habits to promote better rest. Avoid daytime naps longer than 30 minutes, and limit naps early in the day so they don't interfere with nighttime sleep. Get adequate exposure to light during the day, and sleep in a cool, dark room at night. Avoid foods before bedtime that can cause indigestion and disrupt sleep, such as heavy, fatty, or fried meals, citrus fruits, and carbonated beverages.
Social Support
Lean on your support system, including friends and family, to help you during your pregnancy. Don't be afraid to ask for assistance with tasks or childcare. Having emotional support from someone who can provide empathy, love, and understanding is crucial for your well-being.
Relaxation Techniques
Practice relaxation techniques such as deep breathing, muscle relaxation, or guided imagery. Close your eyes and imagine yourself in a safe, calm, and relaxing place to temporarily escape stressful environments. There are apps, websites, and podcasts dedicated to helping with these self-help strategies.
Remember, it is essential to prioritize your mental wellbeing during pregnancy. If you feel overwhelmed or persistently low, talk to your midwife, GP, or a trusted healthcare provider. They can provide guidance and support to ensure your emotional health is cared for during this exciting yet challenging time.
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Lifestyle changes
Pregnancy insomnia is a common issue, affecting approximately 78% of pregnant women. While insomnia during pregnancy isn't always preventable, there are several lifestyle changes you can adopt to improve your sleep quality.
Firstly, it's important to address any stress or anxiety you may be experiencing. Pregnancy is a time of significant biological changes, and the addition of external stressors, such as moving homes or planning for the new family member, can compound the anxiety you feel. Try making to-do lists before bedtime to avoid taking these worries to bed with you. Prioritize sleep even after the baby arrives, and don't stress about maintaining a perfectly clean and orderly house for visitors.
Secondly, practice good sleep hygiene. Establish a consistent sleep schedule, and if you're unable to fall asleep, consider getting up and reading a book or drinking some warm milk. Create a comfortable sleep environment by adjusting the temperature and playing relaxing sounds. Take warm baths, receive massages, or try light yoga or stretching to relax your body and mind.
Additionally, exercise regularly, but ensure you don't work out too close to bedtime, as it may interfere with your wind-down routine. Take naps during the early part of the day to recover from missed sleep, and consider cognitive behavioral therapy (CBT) to improve your sleep patterns without medication.
If these lifestyle changes aren't sufficient, consult your healthcare provider. They can advise you on whether medication or other treatments are appropriate.
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Exercise and yoga
Yoga is a great way to stay healthy during pregnancy. It is intended to create a balance between the emotional, mental, physical, and spiritual dimensions. Prenatal yoga is about helping you prepare for childbirth by relaxing the body and focusing on safe techniques and poses in all stages of pregnancy. It can improve your physical and psychological health, not just during pregnancy but after it as well.
Prenatal yoga exercises improve the sleep quality of third-trimester pregnant women. It can help you stretch and strengthen your body and unwind before bed. It is recommended to practice gentle yoga at any stage of pregnancy because of its many benefits. Apart from improving sleep, it can promote mental clarity and even teach you breathing techniques that can help during labor.
There are many different styles of yoga, some more strenuous than others. Prenatal yoga, hatha yoga, and restorative yoga are the best choices for pregnant women. It is important to talk to the instructor about your pregnancy before starting any yoga class. It is good to get at least 30 minutes of movement each day, but you don't need to do extensive workouts to see the benefits of exercise.
There are certain types of yoga to avoid when pregnant. Hot yoga can be dangerous because extreme heat can cause neural tube defects. Twisting and bending should also be avoided as they can put you off balance and increase your risk of falling. Poses that put a lot of pressure on your abdomen can harm your baby as well. Even if you exercised before pregnancy, you should still talk to your doctor before beginning any prenatal yoga routine.
- Start with your feet about hip-width apart on your mat. Slowly hinge your body toward the ground as you exhale. Grab hold of whatever feels comfortable (your toes, knees, or calves), or you can use blocks if you have them. You can also try taking each elbow into the opposite hand and hanging down like a ragdoll while you rock back and forth. Hold this pose for about 8 to 10 breaths, inhaling and exhaling deeply.
- This pose is great for warming up the spine and stretching your back and neck, which can become sore during sleep. Start by sitting; place the soles of your feet together as you bend your knees. You can stretch as deep as you like—just make sure it feels comfortable. If you want more of a stretch, gently press your hands into your thighs or knees. If anything starts to feel painful, stop right away. You can flutter your knees up and down like a butterfly’s wings; do this for about 7 to 10 breaths to get the maximum benefits of this pose.
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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 healthcare providers opt not to recommend any sleep aids during pregnancy, others believe that the benefits of certain sleep aids outweigh the risks. Medications like Benadryl and Unisom Sleep Tabs are considered safe for treating insomnia during pregnancy, although they may have side effects and could be habit-forming. Melatonin is another option, but there is limited research on its use during pregnancy. It is always best to consult a healthcare provider before taking any sleep medication while pregnant.
Yes, there are natural remedies and lifestyle changes that can aid sleep without the need for pharmaceuticals. These include exercising earlier in the day, taking naps early on, practising cognitive behavioural therapy for insomnia (CBT-I), and using body pillows, changing positions, taking a bath or shower, or doing some light yoga or stretching.
Poor sleep during pregnancy can impact the health and safety of both the pregnant person and the baby. It may increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It could also increase the likelihood of giving birth prematurely, having a difficult labour, or needing a caesarean section.
