Ashwin Lewis
Pregnancy insomnia is a common issue, and there are many reasons why pregnant people may have trouble sleeping. Lack of sleep during pregnancy can impact the health and safety of both the pregnant person and the baby. While there are natural remedies and lifestyle changes that can help, some pregnant people may be wondering if there are any medications they can take. Melatonin supplements are often suggested by providers, but there is a lack of research on their effects during pregnancy. Other natural sleep aids, such as certain herbs, amino acids, or minerals, should be avoided due to potential side effects. Over-the-counter medications like antihistamines can help with occasional sleeplessness, but it is crucial to consult a doctor before taking any medication during pregnancy. Prescription sleep medications are generally not recommended during late pregnancy due to potential risks to the infant.
Things to Take to Sleep While Pregnant
| Characteristics | Values |
|---|---|
| Melatonin supplements | May help people fall asleep more easily. Providers may suggest melatonin supplements during pregnancy for people who continue having trouble falling asleep even after trying non-medication alternatives. |
| Antihistamines | Used to treat allergies and induce drowsiness. |
| Unisom | May cause grogginess. |
| Benadryl | May cause grogginess. |
| Magnesium | May help with sleep. |
| Herbal teas | May help with sleep, but some should be avoided during pregnancy. |
| Caffeine | Cut down on caffeine consumption, especially in the afternoon and evening. |
| Spicy and acidic foods | Avoid before bedtime to prevent heartburn and indigestion. |
| Napping | Taking a 30- to 60-minute nap during the day can reduce fatigue, but napping too late can interfere with nighttime sleep. |
| Sleep/wake schedule | Regulate your sleep and wake times by going to bed and waking up at the same time every day. |
| Bedtime ritual | Develop a soothing bedtime ritual, such as reading or taking a warm bath or shower, 20 to 30 minutes before bed. |
| Temperature | Keep your room on the cool side. |
| Light and noise | Block out light and noise, which can wake you from a light sleep. |
| Technology | Avoid technology in the bedroom and at least one hour before bedtime. |
| Sleep position | Train yourself to sleep on your side to help blood and nutrient flow to the baby and uterus and to eliminate waste and fluids. |
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What You'll Learn
- Melatonin supplements may help, but effects on foetal development are unknown
- Natural sleep aids like herbal teas are not recommended during pregnancy
- Consult a doctor before taking medication, even over-the-counter drugs
- Reduce caffeine, heavy meals, and spicy foods before bedtime
- Develop a soothing bedtime routine and regulate your sleep/wake schedule
Melatonin supplements may help, but effects on foetal development are unknown
Sleep is crucial for the health and safety of both the pregnant person and the baby. Lack of sleep during pregnancy can increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression, as well as increase the likelihood of a premature birth, difficult labour, or the need for a cesarean section.
Pregnancy insomnia is a common issue, with various natural remedies available to help. Reducing caffeine intake, especially in the afternoon and evening, can help to reduce night-time bathroom breaks. Avoiding heavy, spicy, or acidic meals before bedtime can prevent heartburn and indigestion. Taking naps during the day can make you more alert and reduce fatigue, but be careful not to nap too late or for too long, as this can disrupt your nighttime sleep. Establishing a soothing bedtime routine, such as reading or taking a warm bath, can help prepare your mind and body for sleep. Keeping your room cool and blocking out light and noise can also improve your sleep quality.
For those with severe sleep disorders or medical conditions affecting their sleep, medication may be necessary. It is important to consult your doctor before taking any medication, even over-the-counter or natural remedies, as some substances can be harmful to the developing foetus.
Melatonin supplements are often suggested for insomnia during pregnancy, as they can help people fall asleep more easily. However, the effects of melatonin on foetal development are unknown. While studies have shown that melatonin can cross the placenta and increase melatonin levels in foetuses, there is currently no evidence that it is harmful to humans. Some experts worry that melatonin exposure in the womb may affect the baby's ability to establish healthy sleep-wake cycles after birth. Additionally, the lack of FDA regulation for melatonin supplements raises concerns about inconsistent doses or ingredients. Therefore, while melatonin may be a potential option for pregnant people struggling with sleep, more research is needed to fully understand its impact on foetal development.
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Natural sleep aids like herbal teas are not recommended during pregnancy
Sleep is crucial for the health and safety of both the pregnant person and the baby. Lack of sleep during pregnancy can increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It may also increase the likelihood of premature birth, a difficult labour, or the need for a cesarean section.
While natural sleep aids may be appealing, they are not recommended during pregnancy. This includes herbal teas and other natural remedies such as herbs, amino acids, or minerals. The safety of these substances for the developing foetus has not been adequately researched, and some have been linked to problematic side effects in the general population. For example, the kava plant is associated with liver damage, and the amino acid L-tryptophan has been linked to a rare white blood cell disorder.
Pregnant people should also avoid certain herbs that may be harmful, such as American hellebore, arnica, black seed (kalonji), blue cohosh, chamomile, echinacea, feverfew, ginkgo biloba, kava kava, marijuana, mugwort, passion flower, Petasites, Rauwolfia, Salvia divinorum, taumelloolch, tulip tree, and valerian.
Instead of relying on natural sleep aids, pregnant people can try other methods to improve their sleep. These include napping during the day (for no longer than 60 minutes), keeping a sleep/wake schedule, developing a soothing bedtime routine, and avoiding caffeine, heavy meals, and spicy foods before bedtime.
If sleep difficulties persist, it is important to consult a healthcare provider before taking any medication or supplement.
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Consult a doctor before taking medication, even over-the-counter drugs
It is important to consult a doctor before taking any medication, even over-the-counter drugs, while pregnant. This is because certain medications can have adverse effects on the health and safety of the pregnant person and the baby. Poor sleep during pregnancy can increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It may also increase the likelihood of premature birth, difficult labour, or the need for a cesarean section.
Pregnant people should be cautious when considering herbal remedies and supplements. For example, herbs such as American hellebore, arnica, chamomile, and valerian should be avoided during pregnancy, as they may be dangerous for both mother and baby. Similarly, natural sleep aids such as the kava plant and the amino acid L-tryptophan are associated with liver damage and a rare white blood cell disorder, respectively. Melatonin supplements, while suggested by some providers during pregnancy, are not regulated by the FDA and may pose risks to the foetus, such as lower birth weights.
Some medications that may be recommended by doctors for pregnant people experiencing sleep difficulties include small doses of melatonin, Unisom, Benadryl, magnesium supplements, and hydroxyzine. However, it is important to note that prescription sleep medications should generally be avoided during late pregnancy to prevent breathing and muscle tone problems in infants.
Instead of medication, doctors may suggest non-pharmacologic methods to improve sleep during pregnancy. These can include limiting caffeine intake, especially in the afternoon and evening, reducing fluids in the evening to minimise nighttime bathroom breaks, and avoiding heavy, spicy, or acidic meals before bedtime to prevent heartburn and indigestion. Establishing a sleep/wake schedule, developing a soothing bedtime routine, and reserving the bed for sleep, sex, and light reading can also help improve sleep quality.
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Reduce caffeine, heavy meals, and spicy foods before bedtime
Getting a good night's sleep while pregnant is essential for your health and safety and that of your baby. Lack of sleep during pregnancy can increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It can also increase the likelihood of premature birth, a difficult labour, or the need for a cesarean section.
While there are some over-the-counter and prescription medications that can help, it is always best to consult your doctor first. Melatonin supplements, for example, can help you fall asleep more easily, but studies have shown that they can cause lower birth weights in animals, and experts worry that they may negatively impact a baby's ability to establish healthy sleep-wake cycles after birth. Antihistamines, which are used to treat allergies and morning sickness, can also induce drowsiness, but these too should only be taken under medical supervision. Natural sleep aids, such as herbal teas, should be avoided due to potentially harmful side effects.
Instead, you may want to consider adjusting your diet to promote better sleep. Reducing your caffeine intake is a good place to start. Caffeine increases your heart rate and blood pressure and can make you feel jittery, nauseous, and lightheaded. It can also cause indigestion and heartburn, which can be more frequent during pregnancy due to hormonal fluctuations and the pressure of the baby on your digestive system. While there is limited research on how caffeine affects pregnancy, it is known that it passes through the placenta to your baby and may increase the risk of miscarriage, preterm birth, or low birth weight. If you are experiencing heartburn, it is best to avoid caffeinated beverages and spicy foods, especially for dinner. Spicy foods can cause gastrointestinal side effects such as diarrhoea, which may lead to contractions, although these are unlikely to progress into labour. However, if you are tolerating spicy foods well, there is no need to avoid them during pregnancy. Instead, try to have them for breakfast or lunch, and opt for lighter meals in the evening. Eating your biggest meal before mid-afternoon and having a light evening meal and snack can help improve your digestion and promote a good night's sleep.
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Develop a soothing bedtime routine and regulate your sleep/wake schedule
Sleep is crucial for the health and safety of both the pregnant person and the baby. Poor sleep during pregnancy may increase the risk of developing pregnancy-related diabetes, high blood pressure, and depression. It may also increase the likelihood of premature birth, a difficult labour, or the need for a cesarean section.
Developing a soothing bedtime routine and regulating your sleep/wake schedule are important steps to improve sleep during pregnancy. Here are some tips to help you establish a calming bedtime routine and regulate your sleep:
- Maintain a consistent sleep/wake schedule: Go to bed and wake up at the same time every day, including weekends. This helps to regulate your body's internal clock and promote a healthy sleep-wake cycle.
- Create a soothing bedtime ritual: Engage in relaxing activities in the 20 to 30 minutes before bedtime. This could include reading a book, taking a warm bath or shower, or practicing deep breathing or meditation. Find activities that help you unwind and prepare your mind and body for sleep.
- Keep your bedroom cool and comfortable: During pregnancy, you may feel warmer than usual. Keeping your bedroom on the cool side can help you sleep better. Use fans or air conditioning to maintain a comfortable temperature.
- Minimize light and noise: Block out any sources of light and noise that could interrupt your sleep. Use blackout curtains, earplugs, white noise machines, or eye masks to create a peaceful and distraction-free sleep environment.
- Avoid technology before bedtime: Limit your exposure to screens and electronic devices at least an hour before bedtime. The blue light emitted by these devices can interfere with your sleep hormones and make it harder to fall asleep. Instead, opt for relaxing activities that don't involve technology.
- Reserve your bed for sleep and intimacy: Avoid using your bed for activities such as working, paying bills, or watching television. Train your mind to associate your bed primarily with sleep and sex. This can help reinforce a healthy sleep-wake cycle.
- Practice sleeping on your side: Sleeping on your side, especially the left side, helps improve blood flow and nutrient delivery to your baby and uterus. It also aids in waste and fluid elimination from your body.
- Keep a pen and paper by your bed: If you tend to have middle-of-the-night anxieties or to-do lists running through your mind, keep a notepad and pen by your bed. Writing down your thoughts and tasks can help clear your mind and make it easier to fall back asleep.
- Take daytime naps: A 30- to 60-minute nap during the day can improve alertness, sharpen memory, and reduce fatigue. However, be mindful of the timing and duration of your naps to avoid interfering with your nighttime sleep.
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Frequently asked questions
You should always consult a doctor before taking any medication during pregnancy. Doctors may recommend medication for pregnant women with severe sleep disorders or other medical conditions that cause sleeping problems. Some medications that doctors have recommended include melatonin, hydroxyzine, Zoloft, unisom, Benadryl, Tylenol PM, and magnesium supplements.
Yes, there are some natural remedies that can help improve your sleep during pregnancy. These include limiting caffeine intake, reducing fluids in the evening, avoiding heavy meals, spicy foods, and acidic foods before bedtime, and developing a soothing bedtime ritual such as reading or taking a warm bath or shower.
While herbal teas can be marketed as sleep aids, it is better to avoid them during pregnancy. There is not enough research on the safety of herbal remedies for a developing fetus, and some herbs may be dangerous for you or your baby.
Yes, a 30- to 60-minute nap during the day can make you more alert and reduce feelings of fatigue. However, be careful not to nap too late in the day or for too long, as this can interfere with your sleep at night.
Yes, 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 premature birth, difficult labor, or the need for a cesarean section.
