Ashwin Lewis
Sleep is often elusive during pregnancy, and this can be due to various factors such as hormonal changes, a growing belly, frequent urination, nausea, backaches, heartburn, and more. While it's normal to feel anxious about sleep loss, it's important to remember that tiredness usually won't harm you or the baby. However, lack of sleep during pregnancy can impact the health and safety of both the pregnant person and the baby, increasing the risk of pregnancy-related issues like diabetes, high blood pressure, and depression. So, what can be done to get a good night's rest during pregnancy? Are sleep aids safe to use?
| Characteristics | Values |
|---|---|
| Sleep during pregnancy | Hormonal changes, belly bump growth, and bodily discomforts such as nausea, backaches, heartburn, and frequent urination can make it difficult to sleep during pregnancy. |
| Sleep aids during pregnancy | It is recommended to consult a healthcare provider before taking any sleep aids during pregnancy, including over-the-counter medications and supplements. Some suggested sleep aids include acupuncture, magnesium supplements, herbal teas (oatstraw, lavender, lemon balm), and relaxation techniques such as mindfulness apps, soothing playlists, and massages. |
| Sleep deprivation impact | Sleep deprivation during pregnancy can have negative consequences on 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, depression, premature birth, and difficult labor. |
| Natural sleep remedies | Regular exercise, limiting caffeine intake, avoiding heavy meals and spicy foods before bedtime, and maintaining a cool bedroom temperature are some natural ways to improve sleep during pregnancy. |
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What You'll Learn
Natural sleep remedies
Sleep is important for everyone, but it is especially crucial during pregnancy. However, hormonal, physiologic, metabolic, and psychological changes during pregnancy can make it difficult to get a good night's rest. While sleep aids and medication are options, they may not be recommended during pregnancy due to potential risks to the mother and fetus. Instead, natural sleep remedies can be effective in promoting better sleep during pregnancy. Here are some strategies to consider:
Establish a Sleep Routine
Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time each day. This helps to regulate your body's internal clock and can make it easier to fall asleep at night.
Create a Relaxing Environment
Make your bedroom a soothing sanctuary. Keep the room dark, quiet, and at a comfortable temperature. You can also use essential oils or a small lavender pillow that can be heated in the microwave. Lavender has calming properties and can help trigger drowsiness.
Limit Caffeine and Evening Liquids
Caffeine consumption can disrupt sleep, so limit caffeinated drinks such as tea, coffee, and cola, especially in the afternoon and evening. Additionally, try to reduce your overall fluid intake in the evening to prevent frequent urination during the night.
Avoid Heavy Meals and Spicy Foods
Spicy foods and heavy, greasy meals can cause heartburn and indigestion, making it uncomfortable to lie down. Avoid eating these types of foods too close to bedtime to give your body time to digest before sleep.
Exercise and Yoga
Staying active during the day can help ease muscle aches and stiffness and improve your overall sleep quality. However, try to exercise earlier in the day, as working out too close to bedtime may make it harder to wind down. Yoga is a great option, as it combines physical activity with relaxation techniques.
Pillow Support
As your bump grows, sleeping on your side with a pillow supporting your bump and another pillow between your knees can provide comfort and improve blood flow. Some people also find pregnancy pillows beneficial.
Natural Sleep Aids
Natural sleep tinctures made with herbs like chamomile, linden leaf, and skullcap are popular choices for pregnant women. These tinctures are absorbed quickly by the body and can promote relaxation and sleep without the use of melatonin or other sleep hormones.
Cognitive Behavioral Therapy (CBT-I)
CBT-I aims to improve sleep by changing mental and behavioral habits without medication. This therapy can help you manage any anxiety or stress that may be contributing to your sleep difficulties.
Acupuncture
Acupuncture is generally considered safe during pregnancy and has been shown to improve sleep quality. It may increase melatonin levels, helping you relax and fall asleep more easily.
Remember, it is important to consult your healthcare provider before taking any sleep aids or making significant changes to your routine during pregnancy. They can provide personalized advice and recommendations based on your specific needs and circumstances.
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Lifestyle changes
Sleep is extremely important during pregnancy, but it can be hard to come by. Sleep deprivation during pregnancy can have negative consequences, but it's important to remember that medication should only be used as a last resort. Lifestyle changes can be a great way to improve your sleep without the need for medication.
Exercise
Regular exercise can help with sleep, but it's important to avoid exercising too close to bedtime as this may make it harder to wind down. Aim for 35-90 minutes of aerobic exercise 3-4 times a week. Yoga, swimming, and walking are great low-impact exercises that can help ease muscle aches and stiffness.
Napping
Napping can be a convenient way to make up for lost sleep, but try to nap early in the day so as not to interfere with your bedtime schedule.
Reduce Caffeine Intake
Caffeine can disrupt your sleep, so it's best to limit your intake during the day and avoid it completely in the afternoon and evening. Remember that caffeine is found not only in coffee but also in tea, cola, chocolate, energy drinks, and some medicines.
Avoid Heavy Meals and Spicy Foods Before Bedtime
Heartburn and indigestion can disrupt your sleep. Eating smaller meals more frequently and avoiding spicy foods can help reduce these symptoms.
Limit Fluid Intake Close to Bedtime
Drinking less in the evening can reduce the number of times you need to get up to urinate during the night. However, avoiding drinking altogether can lead to leg cramps, so be sure to drink enough to stay comfortable.
Improve Sleep Hygiene
Create a relaxing bedtime routine to help you wind down before bed. Avoid screens in the hour before bedtime, as the bright light can make it harder to fall asleep. Instead, try taking a warm bath or reading a book. Using relaxation and breathing techniques, such as those learned in yoga or hypnobirthing, can also help reduce anxiety and improve sleep.
Address Stress and Anxiety
Pregnancy can be a stressful and anxiety-inducing time, which can further disrupt your sleep. Talk to your partner, midwife, or doctor about your worries. Relaxation techniques, mindfulness apps, and soothing playlists can also help ease stress and improve sleep.
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Prescription medication
Sleep disturbances are common during pregnancy, with issues often peaking in the third trimester due to physical discomforts such as frequent urination, nausea, heartburn, backaches, and body aches. While prescription sleep medication can be taken to alleviate these issues, it is important to carefully consider the potential risks and side effects.
Pregnant women are advised to consult their doctors before taking any medication, even over-the-counter or natural remedies. Prescription sleep medications are generally not recommended during late pregnancy as they may cause breathing and muscle tone problems in infants. However, in cases of severe sleep disorders or medical conditions affecting sleep, doctors may prescribe medication to help pregnant women sleep. For instance, if morning sickness is severe and consistently interferes with sleep, doctors may prescribe anti-nausea medication such as Diclegis or Zofran. For milder cases, ACOG recommends taking a combination of Unisom (doxylamine) and vitamin B6 to combat nausea and insomnia.
Some over-the-counter antacids containing calcium carbonate, like Tums, are considered safe during pregnancy and can relieve heartburn and indigestion that may disrupt sleep. Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine) are also considered safe for treating insomnia during pregnancy, although they may have side effects and could be habit-forming. Melatonin and selective serotonin reuptake inhibitors (SSRIs) might be safe for pregnant individuals with sleep issues, but only under medical supervision.
While prescription sleep aids can be an option, there are also natural remedies and lifestyle changes that can aid sleep during pregnancy without the need for medication. These include acupuncture, exercise, strategic power napping, and dietary supplements like magnesium and folic acid.
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Over-the-counter medication
Sleep disturbances are common during pregnancy, affecting about 66 to 94% of pregnant individuals, with issues often peaking in the third trimester due to bodily discomforts such as frequent urination, nausea, heartburn, backaches, and restless leg syndrome. While some healthcare providers opt not to recommend any sleep aids during pregnancy due to limited safety research, others recognise that sleep deprivation during pregnancy can have negative consequences and may determine that the benefits of certain over-the-counter sleep aids outweigh the risks.
It is important to consult a healthcare provider before taking any over-the-counter sleep medication during pregnancy. Some over-the-counter medications 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 and selective serotonin reuptake inhibitors (SSRIs) might also be safe options, but only under the guidance of a healthcare provider.
Natural remedies and addressing underlying pregnancy discomforts can aid sleep without the need for pharmaceuticals. For example, taking folic acid or iron supplements may help relieve restless leg syndrome, which is often linked to low iron or pregnancy anaemia. In addition, some over-the-counter antacids containing calcium carbonate, like Tums, are usually considered safe during pregnancy and can relieve the heartburn and indigestion that may disrupt sleep.
Pregnant women should consume about 350 to 360 milligrams of magnesium a day, which can help ease muscle pain and may promote sleep. However, it is important to check with a doctor before use, as too much magnesium can cause diarrhoea. Other natural sleep aids include acupuncture, which is generally safe during pregnancy, and herbal teas such as oatstraw, lavender, and lemon balm teas, although it is always recommended to check with a doctor before consuming any herbal teas during pregnancy.
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Sleep disorders
The management of sleep disorders during pregnancy is complex due to the potential risks to both the mother and the fetus. While non-pharmacologic interventions are generally considered the safest approach, they may not always be effective in addressing sleep disturbances. On the other hand, the safety of many sleep aids for pregnant people and their fetuses has not been extensively studied, and there is limited research on their potential side effects. As a result, some healthcare providers opt not to recommend any sleep aids during pregnancy.
Pregnant individuals experiencing severe sleep disorders or other medical conditions that affect their sleep should consult their doctor for advice. In some cases, a doctor may recommend medication to help with sleep during pregnancy. However, it is crucial to avoid taking any medication, including over-the-counter drugs and supplements, without first seeking medical advice. Prescription sleep medications, especially during late pregnancy, should be approached with caution due to their potential impact on infants' breathing and muscle tone.
There are several non-medicinal strategies that can help improve sleep during pregnancy. These include limiting caffeine intake, avoiding heavy meals and spicy foods before bedtime, reducing evening fluid intake, and maintaining an active lifestyle during the day. Establishing a relaxing bedtime routine, such as practising mindfulness or reading, and minimising screen time before bed can also promote better sleep. Additionally, pregnancy-specific adjustments, such as using pillows for support and seeking emotional support from loved ones, can help alleviate sleep disturbances.
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Frequently asked questions
Sleep disturbances are common during pregnancy, affecting 66 to 94% of pregnant individuals, with issues sometimes peaking in the third trimester. While some sleep aids may be considered safe during pregnancy, it is important to consult a healthcare provider before using any medication or supplement.
There are several natural sleep aids that may be helpful during pregnancy. These include:
- Exercise: Regular exercise can promote deeper sleep and is beneficial for both the mother and the unborn child.
- Magnesium supplements: These can help ease muscle pain and may aid in improving sleep.
- Herbal teas: Teas made from oat straw, lavender, or lemon balm are considered safe and can help with insomnia.
- Acupuncture: This traditional form of Chinese medicine is generally safe during pregnancy and can help treat various symptoms, including fatigue.
- Relaxation techniques: Mindfulness apps, soothing playlists, and hypnobirthing can help ease stress and improve sleep.
Yes, it is generally recommended to avoid prescription sleep medications during pregnancy, especially in the later stages. Melatonin supplements, CBD products, and antidepressants are also not advised unless specifically recommended by a healthcare professional.
There are several non-medical strategies that can help improve sleep during pregnancy:
- Limit caffeine intake, especially in the afternoon and evening.
- Avoid heavy meals and spicy foods before bedtime to prevent heartburn and indigestion.
- Use a pregnancy pillow to support your bump and place it between your legs when sleeping on your side.
- Stay away from screens before bedtime, as the bright light can interfere with your sleep.
- Maintain a cool bedroom temperature, between 62 to 68 degrees Fahrenheit, to facilitate sleep.
