Ashwin Lewis
Sleep disturbances are a common occurrence during pregnancy, with nearly 80% of women experiencing disturbed sleep at some point. While some healthcare providers opt not to recommend any sleep aids during pregnancy due to limited research on their safety, others believe that the benefits of certain sleep aids outweigh the risks of sleep deprivation. Some common sleep aids that are generally considered safe during pregnancy include antihistamines such as Benadryl and Unisom, melatonin supplements, and selective serotonin reuptake inhibitors (SSRIs). However, it is always advisable to consult with a healthcare provider before taking any medication or supplement during pregnancy. Natural remedies and addressing underlying pregnancy discomforts can also aid sleep without the need for pharmaceuticals.
| Characteristics | Values |
|---|---|
| Sleep aids considered safe by the FDA | Unisom (doxylamine), Nytol (diphenhydramine), Benadryl |
| Sleep aids considered safe by doctors | Melatonin, Zoloft, Hydroxyzine, Gabapentin, Clonazepam |
| Non-pharmacological sleep aids | Body pillows, changing positions, taking a bath or shower, light yoga or stretching, exercise, sticking to a regular sleep schedule, limiting caffeine consumption, limiting screen time, trying relaxation techniques |
| Sleep disorders common during pregnancy | Insomnia, RLS, sleep-disordered breathing, narcolepsy |
| Sleep aids to avoid | Kava plant, amino acid L-tryptophan, herbal teas |
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What You'll Learn
Melatonin supplements
Sleep disturbances are common during pregnancy, with insomnia affecting up to 80% of pregnant women. While melatonin supplements are a popular natural remedy for sleep problems, there is limited research on their safety for pregnant people and foetuses.
Melatonin is a hormone produced by the brain's pineal gland that helps regulate normal sleep-wake cycles. Melatonin levels naturally rise during pregnancy, and some studies suggest that melatonin supplementation during pregnancy is likely safe. However, other healthcare professionals advise against melatonin supplementation due to the lack of research and potential risks associated with high hormone levels.
Some preliminary studies suggest that melatonin supplementation may offer benefits during pregnancy. For example, animal studies have shown that melatonin supplementation can reduce the risk of pre-eclampsia, preterm birth, and intrauterine growth retardation. Melatonin is also believed to improve fertilization rates and embryo quality by reducing oxidative damage.
Despite these potential benefits, the safety profile of melatonin supplementation during pregnancy is not well-established. The majority of studies on melatonin and pregnancy are animal studies, and there is a lack of randomised controlled trials examining the efficacy and safety of melatonin for treating sleep disorders during pregnancy. Additionally, the dosage of melatonin supplements is typically higher than what the body normally produces, and the impact of these high hormone levels on the developing foetus is not yet fully understood.
Pregnant women seeking sleep aids should consult their healthcare providers and consider non-pharmacological interventions before resorting to over-the-counter or prescription sleep medications, including melatonin supplements.
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Antihistamines
Sleep disturbances are common during pregnancy, with insomnia, RLS, and sleep-disordered breathing being the most prevalent sleep disorders. While non-pharmacological treatments are generally recommended for sleep difficulties during pregnancy, certain sleep aids may be considered if these measures are ineffective.
It is worth noting that a study by UCLA Health found a link between the use of antihistamines and adverse pregnancy outcomes in women with severe morning sickness, also known as hyperemesis gravidarum (HG). The study reported that women with HG who took antihistamines were significantly more likely to experience premature births or have low-birth-weight babies. Therefore, it is crucial for pregnant women with HG to be aware of the potential risks associated with taking antihistamines and to consult with their healthcare providers before taking any medication.
Additionally, it is important to consult a healthcare provider before starting any new medication or supplement during pregnancy, as the safety of many sleep aids for pregnant individuals and their fetuses has yet to be verified. Each person's situation is unique, and a healthcare provider can help weigh the risks and benefits of different treatment options.
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Herbal teas
Sleep disturbances are common during pregnancy, with insomnia affecting 5% to 38% of women in early pregnancy and up to 60% in late pregnancy. While herbal teas are often recommended as a natural sleep aid, it's important to exercise caution when consuming them during pregnancy due to limited research on their safety.
Most commercial brands of herbal teas are generally considered safe for consumption by everyone in reasonable amounts. Reputable herbal tea companies claim to follow FDA guidelines and avoid using potentially harmful herbs. However, it's important to note that herbal supplements, including teas, are not regulated by the FDA, leading to a lack of oversight regarding quality, quantity, and contamination of ingredients.
When it comes to pregnancy, the safety profile of herbal teas becomes even more critical. While some herbal teas are deemed safe during pregnancy, others should be avoided. For example, ginger and peppermint teas are widely recommended for soothing nausea, and black, white, and green teas are considered safe in moderate quantities. On the other hand, teas containing chamomile, nettle, or St. John's wort may not be safe for pregnant women.
Chamomile tea is a subject of debate, with some experts recommending against it, while others consider it generally safe in moderate amounts. Similarly, while nettle is included in many pregnancy teas due to its nutritional benefits, the Natural Medicines Database rates it as likely unsafe.
Pregnancy teas, often containing red raspberry leaf, are marketed as beneficial during pregnancy. However, raspberry leaf tea can cause uterine relaxation, potentially leading to miscarriage. Passionflower, lemon balm, catnip, and stevia leaf teas are also ingredients that should be consumed with caution during pregnancy.
It's always advisable to consult with your healthcare provider or midwife before consuming any herbal teas during pregnancy. They can guide you in weighing the benefits against the risks and help you make informed decisions about your health and the well-being of your baby.
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Non-pharmacological measures
Sleep disturbances are common during pregnancy, and insomnia may worsen or emerge during gestation. While some sleep aids are unsafe during pregnancy, non-pharmacological measures can help alleviate sleep problems.
Exercise
If approved by your physician or care team, exercise can give you energy during the day, help you stay fit, improve circulation, and reduce nighttime leg cramps. However, it is important to note that exercise may not always be recommended during pregnancy, especially in cases of high-risk pregnancies or medical complications.
Sleep Position
In the third trimester, it is not recommended to sleep on your back for a prolonged period, as the weight of your uterus can press on the major vein in your back. Sleeping on your left side enhances blood flow and prevents the uterus from placing too much weight on the liver. You can also try using a cushion to ensure you are not completely flat on your back or use a pressure-relieving mattress topper.
Pillows
Use a special pregnancy pillow or regular pillows to support your body. Try placing a pillow under your upper back or hips, or between your knees.
Diet
Avoid caffeine, especially if you have insomnia. If nausea is an issue, eat bland snacks throughout the day to keep your stomach slightly full and reduce nausea.
Evening Routine
Establish a soothing and comforting evening routine to help you relax and get to sleep more easily. Keep the bedroom dark and quiet, and consider using a dim nightlight instead of bright overhead lights during nighttime bathroom visits.
Massage, Acupuncture, and Relaxation
Massage therapy, acupuncture, and relaxation techniques are recommended by prenatal healthcare providers to help pregnant women sleep better. However, the studies on these interventions are of low quality and heterogeneity, so a definitive recommendation cannot be made.
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Lifestyle adjustments
Sleep deprivation during pregnancy is concerning as it may increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It might also increase the likelihood of premature birth, a difficult labour, or the need for a cesarean section. While sleep aids may be an option, they should be used cautiously as the safety of many sleep aids for pregnant people and their foetuses is unverified.
Sleep Hygiene Practices and Routine
Establishing a soothing and comforting bedtime routine can help you relax and sleep more easily. This may include abandoning television and electronics before bed. It is also important to maintain a consistent sleep routine.
Stress Reduction
Pregnant people should not underestimate the effect of stress on their sleep. Stress reduction techniques are essential. One solution is to make to-do lists for the next day before bedtime to avoid taking stress to bed with you.
Sleep Position
As your pregnancy progresses, try to sleep on one side or the other, or use a cushion to ensure that you are not completely flat on your back. Sleeping on your back during the third trimester can be unsafe as the weight of your uterus can press on the major vein in your back.
Exercise
If approved by your physician, morning exercise can give you energy during the day, help you stay fit, improve circulation, and reduce nighttime leg cramps.
Diet
Watch your diet and cut down on fluids in the evening to minimize getting up at night. If insomnia is a problem, completely eliminate caffeine. If nausea is an issue, eat bland snacks throughout the day to keep your stomach slightly full and help keep nausea at bay.
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Frequently asked questions
Sleep aids may provide much-needed relief for pregnant people, but it's important to know which options are safe. While some doctors say that melatonin and other sleep aids are safe to treat sleep issues, there is limited research on their safety for pregnant people and fetuses. It is recommended that pregnant people address sleep difficulties without medication or supplements.
Lifestyle adjustments such as daily exercise, a regular sleep schedule, and healthy sleep habits (like sleeping in a dark, cool room, avoiding evening caffeine consumption, limiting screen time, and trying relaxation techniques) can all help you fall asleep faster and get solid rest.
Yes, the FDA considers some over-the-counter medications to be safe during pregnancy, including Unisom (doxylamine) and Nytol (diphenhydramine). However, it is important to consult a doctor before taking any sleep aids to discuss potential effects and ensure they do not interact with other medications.
Prescription sleep aids should not be taken without consulting a medical provider. Some pregnant people and their doctors may determine that the benefits of certain sleep aids outweigh the risks, but it is important to make an informed decision considering the limited research on the safety of these medications during pregnancy.
