Miya Pearson
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues often peaking in the third trimester. The causes of sleep disruption can vary, from physical changes such as frequent urination, nausea, and heartburn, to sleep disorders such as restless leg syndrome and sleep apnea. While some people may opt for over-the-counter or prescription sleep medications, melatonin supplements, or herbal sleep aids, it is important to exercise caution during pregnancy due to limited research on their safety for both mother and fetus. As such, it is always recommended to consult with a healthcare provider before starting any new medication or supplement to ensure the best course of action for you and your baby.
What can I take for sleep while pregnant?
| Characteristics | Values |
|---|---|
| Sleep disorders | Insomnia, restless leg syndrome, sleep apnea, sleep-disordered breathing |
| Causes of sleep disorders | Depression, anxiety, hormonal changes, caffeine, stress, physical discomfort |
| Treatment | Non-pharmacological interventions are safest, but often ineffective; pharmacological interventions may be necessary in some cases |
| Non-pharmacological interventions | Relaxation and breathing techniques, exercise, yoga, pilates, addressing underlying discomfort |
| Pharmacological interventions | Melatonin supplements, antidepressants (e.g. fluoxetine), sedative-hypnotic agents (e.g. Ambien, Lunesta, Sonata), sedating tricyclic antidepressants (e.g. amitriptyline, nortriptyline), Benadryl, Unisom Sleep Tabs, SSRIs |
| Risks | Limited data on safety of pharmacological interventions during pregnancy, potential negative effects on fetus, risk of teratogenicity, pharmacokinetic changes |
| Recommendations | Consult with a healthcare provider, avoid alcohol and cannabinoids, consider natural remedies and lifestyle changes |
Explore related products
What You'll Learn
Melatonin supplements may help you sleep during pregnancy
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues often peaking in the third trimester due to physical discomforts such as frequent urination, nausea, backaches, heartburn, and restless leg syndrome. While some people use alcohol and cannabinoids to fall asleep, both substances can have negative effects on the fetus and should be avoided during pregnancy.
Melatonin supplements are often marketed as sleep aids, and pregnant women with sleep problems might be curious about them as a potential remedy. Melatonin is a naturally occurring hormone produced by the brain that helps people fall asleep and wake up at appropriate times. Melatonin levels tend to naturally increase with each trimester during pregnancy. However, in pregnant women without a documented health issue associated with low melatonin levels, supplementation might not be a good idea as melatonin levels naturally rise throughout pregnancy. One potential risk of supplementing with melatonin during this time could be too much melatonin in the body.
Research suggests that supplemental melatonin is safe during pregnancy when used under medical supervision. Using the correct dosage is crucial for the safety and development of the pregnancy. The safety of many sleep aids for pregnant people and their fetuses has yet to be verified, and the FDA does not regulate melatonin supplements, so there is a risk that supplements may contain doses or ingredients inconsistent with their labels. While studies have found that melatonin use in pregnant animals has some risks, such as lower birth weights, evidence from clinical studies suggests that melatonin use during pregnancy and breastfeeding is probably safe in humans.
Pregnant people should always consult with a healthcare provider before starting any new medication or supplement. If you are pregnant and experiencing insomnia, your doctor may suggest melatonin supplements if you continue having trouble falling asleep even after trying non-medication alternatives.
Effective Sleep Aids to Use Alongside Lexapro
You may want to see also
Explore related products
$49.99 $59.99
Exercise earlier in the day to help you sleep
Sleep disturbances are common during pregnancy, affecting around three-quarters of pregnant individuals, with issues often peaking in the third trimester. This is due to various factors, such as frequent urination, nausea, heartburn, backaches, and restless leg syndrome. While sleep aids and medication are an option, they come with risks and side effects, and healthcare providers generally recommend addressing sleep difficulties without medication.
Exercise earlier in the day can be an effective way to improve your sleep while pregnant. Engaging in any form of exercise can benefit sleep quality, and moderate exercise during the day can help tire your body, making it easier to fall asleep at night. By expending energy through physical activity, your body will naturally crave restorative sleep. It is worth noting that it can take up to four hours to wind down after exercising, so it is preferable to finish workouts earlier in the day.
Pregnant individuals should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This can include activities such as dancing, gentle aerobics, swimming, walking, yoga, Pilates, or gentle stomach-strengthening exercises. These exercises are generally safe during pregnancy, but it is always advisable to consult your healthcare provider or midwife before starting any new exercise routine.
If you must exercise close to bedtime, focus on low-impact exercises such as prenatal yoga, light resistance training, or stretching. Such activities are unlikely to affect your sleep and can help combat pregnancy side effects like restless legs and cramps. They can also help you unwind at the end of the day and improve your overall sleep quality.
In addition to exercise, there are other lifestyle changes you can make to improve your sleep during pregnancy. These include relaxation techniques such as breathing exercises, meditation, taking a warm bath, or getting a massage. It is also important to avoid long or late naps, reduce the risk of heartburn by eating smaller meals throughout the day, and address any underlying pregnancy discomforts that may be disrupting your sleep.
Using Sleep Styler: A Step-by-Step Guide
You may want to see also
Explore related products
Try cognitive behavioural therapy for insomnia (CBT-i)
Sleep disturbances are common during pregnancy, with 77% of pregnant individuals experiencing sleep problems. These disturbances can be caused by underlying disorders such as depression or anxiety, or physical discomforts like frequent urination, nausea, backaches, and heartburn. While sleep aids such as melatonin supplements, over-the-counter medications, and prescription drugs can help, there are concerns about their safety for pregnant people and fetuses. As such, non-pharmacologic options like cognitive behavioural therapy (CBT) specifically designed for insomnia (CBT-i) are often recommended as a safer alternative or adjunct to medication.
CBT-i is a useful treatment for insomnia during pregnancy, addressing the negative thoughts and worries that prevent or interrupt sleep. It also helps develop good sleep habits and identifies behaviours that disrupt sleep. Sessions typically involve cognitive, behavioural, and educational components. The cognitive component, known as cognitive restructuring, aims to change inaccurate or distorted thoughts about sleep. The behavioural component, or sleep hygiene, focuses on changing basic lifestyle habits that influence sleep, such as reducing alcohol, caffeine, and smartphone usage before bed, getting regular exercise, and addressing underlying pregnancy discomforts.
The number of sessions required for CBT-i varies, with most patients needing 6-8 sessions, while some may need fewer. CBT-i has been shown to be effective during pregnancy, but unresolved cognitive arousal can limit its treatment outcomes. Enhancing the reduction of cognitive arousal may improve patient outcomes. While the longer-term effectiveness of CBT-i in treating insomnia remains uncertain, it is generally preferred by pregnant women due to concerns about the side effects of pharmacological treatments on fetuses.
If you are experiencing sleep disturbances during pregnancy, it is important to consult with a healthcare provider to determine the appropriate intervention. They may recommend CBT-i or other non-pharmacologic options before considering medication or supplements.
Who Can Prescribe Sleeping Pills?
You may want to see also
Explore related products
Avoid tea, coffee or cola drinks in the evening
Sleep disturbances are common during pregnancy, affecting 77% of pregnant individuals, with issues often peaking in the third trimester due to bodily discomforts such as frequent urination, nausea, and heartburn. While it is important to get enough sleep during pregnancy, it is recommended that pregnant people address sleep difficulties without medication or supplements.
Pregnant people should always consult with a healthcare provider before starting any new medication or supplement. Natural remedies and addressing underlying pregnancy discomforts can aid sleep without the need for pharmaceuticals. For example, if you are experiencing extreme morning sickness that is interfering with your sleep, your doctor may prescribe an anti-nausea medication such as Diclegis or Zofran. For milder cases, ACOG recommends taking a combination of Unisom (doxylamine) along with vitamin B6 to combat nausea and insomnia. Some over-the-counter antacids containing calcium carbonate, like Tums, are usually considered safe during pregnancy and can relieve the heartburn and indigestion that tend to keep pregnant people up at night.
Additionally, it is recommended to avoid tea, coffee, or cola drinks in the evening. Caffeine can make it harder to fall asleep. Instead, try relaxation and breathing techniques to reduce any anxiety you may be feeling. The safest position to sleep in is on your side, and research suggests that, after 28 weeks, falling asleep on your back can double the risk of stillbirth.
While some people use alcohol and cannabinoids to fall asleep, both of these substances can have negative effects on the fetus and should be avoided during pregnancy. Alcohol can cause growth problems for babies and negatively affect their developing brains.
Sleep Better With a Weighted Sleep Sack
You may want to see also
Explore related products
Try relaxation and breathing techniques to reduce anxiety
Sleep disturbances are common during pregnancy, with issues often peaking in the third trimester due to physical discomforts such as frequent urination, nausea, backaches, and heartburn. While sleep aids and medication are sometimes used to help with sleep during pregnancy, healthcare providers often do not recommend their use due to limited research on their safety for pregnant people and fetuses. Instead, relaxation and breathing techniques can be effective ways to reduce anxiety and improve sleep quality.
Breathing techniques can help calm and relax you, reducing stress and anxiety while improving sleep quality, regulating blood pressure, improving circulation and digestion, and increasing energy levels. They can also help you connect with your baby, providing a deeper level of communication and bonding. Deep breathing, belly breathing, and visualization are among the most popular breathing techniques for pregnancy.
Deep breathing involves taking in a large amount of air and holding it for a few seconds before slowly releasing it and allowing your muscles to relax. While inhaling, feel your rib cage expanding and your lungs filling with air. While exhaling, feel your navel area sinking and your lungs emptying. Keep your breathing slow, smooth, and comfortable.
Belly breathing can help you shift your focus from discomfort to something more pleasant. Visualization can also help calm your nerves and ease your anxiety. Spend a few minutes each day visualizing yourself going through each stage of pregnancy—feeling strong and healthy as your baby grows inside you, going into labor, giving birth safely and successfully, and holding your new baby in your arms.
In addition to breathing techniques, yoga can also be helpful for learning relaxation techniques during pregnancy. Many instructors have experience teaching pregnant women and can guide you through gentle poses and breathing exercises to reduce stress and anxiety. Aromatherapy with essential oils can also help reduce pain and anxiety and relax your mind.
Trazodone: Sleep Aid or Something More?
You may want to see also
Frequently asked questions
While it is always recommended to consult your doctor before taking any medication, some over-the-counter medications considered safe for treating insomnia during pregnancy include Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine). Melatonin supplements may also be suggested by doctors for pregnant people who continue having trouble falling asleep after trying non-medication alternatives.
Natural remedies such as relaxation and breathing techniques may help reduce any anxiety you might be feeling. Exercise can also help you feel less tired, so it is recommended to do some physical activity such as walking or swimming.
Avoid tea, coffee, or cola drinks in the evening as the caffeine can make it harder to fall asleep.
Sleep disorders that are common during pregnancy include insomnia, restless leg syndrome, and sleep apnea.
Yes, lack of sleep during pregnancy can have negative consequences on the health and safety of the pregnant person and the baby. Research suggests that women who don't get enough sleep during pregnancy may have higher risks of developing pregnancy complications, including longer labours and higher rates of cesarean sections.
