Gina Johnson
Sleep disturbances are common during pregnancy, with 77% of pregnant individuals experiencing issues, particularly during the third trimester. This can be due to a variety of factors, including frequent urination, nausea, heartburn, backaches, and restless leg syndrome. While some healthcare providers recommend avoiding sleep aids during pregnancy due to limited safety research, others believe that the benefits of certain aids may outweigh the risks. Pregnant individuals should consult their doctors before taking any medication or supplement. Over-the-counter remedies containing diphenhydramine, such as Benadryl, are considered relatively safe, as are Unisom Sleep Tabs (doxylamine). Melatonin supplements and selective serotonin reuptake inhibitors (SSRIs) may also be options, but require consultation with a healthcare provider. Lifestyle changes, such as limiting caffeine intake, avoiding electronics before bed, and developing a relaxing bedtime routine, can also aid sleep during pregnancy.
What can I take to sleep when trying to conceive?
| Characteristics | Values |
|---|---|
| Melatonin supplements | A hormone that helps people fall asleep and wake up at appropriate times |
| Antihistamines | Benadryl (diphenhydramine) |
| Selective serotonin reuptake inhibitors (SSRIs) | May be the safest antidepressants to take during pregnancy |
| Prescription sleep medication | Should be avoided during late pregnancy due to potential breathing and muscle tone problems in infants |
| Natural remedies | Addressing underlying pregnancy discomforts, such as nausea, backaches, heartburn, and frequent urination |
| Lifestyle measures | Limiting caffeine intake, exercising, yoga, mindfulness meditation, massage therapy, avoiding electronics before bed, developing a relaxing bedtime routine, keeping a regular sleep schedule |
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What You'll Learn
Natural remedies, such as warm milk, may help
Sleep disturbances are common during pregnancy, with up to 78% of pregnant people experiencing sleep issues. This may be due to hormonal changes, physical discomfort, and mood disorders. While natural remedies may help, it is important to consult a healthcare provider before taking anything, as there is limited research on the safety of sleep aids for pregnant people and fetuses.
Some natural remedies that have been proven to improve sleep quality during pregnancy include acupuncture, yoga, exercise, massage, and cognitive behavioral therapy. Acupuncture, in particular, has been found to increase the body's melatonin levels, which helps with relaxation and sleep. Melatonin supplements are also available, but it is best to consult a healthcare provider before taking any supplements.
Making lifestyle changes can also help improve sleep. Reducing caffeine intake, especially in the afternoon and evening, can aid in reducing nighttime bathroom breaks. Avoiding spicy and acidic foods can help prevent heartburn and indigestion. Eating lighter meals earlier in the evening and having a light bedtime snack with carbohydrates and protein can also help manage heartburn and morning sickness.
Developing a soothing bedtime routine can be beneficial. This can include taking a warm bath or shower, reading, or making to-do lists to reduce stress. Keeping the bedroom cool and well-ventilated can also enhance sleep quality. Additionally, using extra pillows or an egg-crate foam mattress pad can provide comfort and alleviate physical discomfort.
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Prescription medication is an option for severe cases
Sleep disturbances are common during pregnancy, affecting around 77% of pregnant individuals. Issues tend to peak in the third trimester due to bodily discomforts such as frequent urination, nausea, backaches, heartburn, and restless legs syndrome (RLS). While some people opt for non-pharmacological solutions, prescription medication can be an option for severe cases of insomnia during pregnancy.
Pregnant individuals with severe sleep disorders or other medical conditions that cause sleeping problems may be prescribed medication to aid sleep. It is important to note that prescription sleep medications should be avoided during late pregnancy as they may cause breathing and muscle tone problems in infants exposed to these medications. Pregnant individuals should consult their doctor before taking any medication, even over-the-counter or natural remedies.
Healthcare providers may suggest melatonin supplements during pregnancy for those who continue to have trouble falling asleep after trying non-medication alternatives. Melatonin is a naturally occurring hormone that helps regulate sleep-wake cycles. While melatonin supplements are generally considered safe for pregnant individuals, it is always advisable to consult a healthcare provider before use.
In addition to melatonin, selective serotonin reuptake inhibitors (SSRIs) are another prescription medication that may be recommended for pregnant individuals with sleep issues. SSRIs are the safest class of antidepressants to take during pregnancy and can help improve sleep. However, it is crucial to discuss the risks and benefits with a healthcare provider before starting any new medication.
While prescription medication can be an option for severe cases of insomnia during pregnancy, it is important to prioritize non-pharmacological solutions first. Lifestyle changes such as limiting caffeine intake, abandoning television and electronics before bed, and developing a relaxing bedtime routine can all help improve sleep during pregnancy. Addressing underlying pregnancy discomforts and managing stress through exercise, yoga, meditation, or massage therapy can also aid in improving sleep quality.
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Melatonin supplements can be suggested by doctors
Sleep disturbances are common during pregnancy, affecting around 77% of pregnant individuals, with issues often peaking in the third trimester. This is due to a variety of factors, including frequent urination, nausea, heartburn, backaches, and a growing belly. As a result, many pregnant people turn to sleep aids to get a good night's rest. While some healthcare providers may opt not to recommend sleep aids during pregnancy due to limited research on their safety, others believe that the benefits of certain sleep aids outweigh the risks.
One option that doctors may suggest is melatonin supplements. Melatonin is a naturally occurring hormone that helps regulate sleep-wake cycles. It is produced by the body but can also be taken as a supplement to aid with sleep difficulties. Melatonin supplements are often recommended as they are generally considered safe for pregnant individuals. However, it is essential to consult a healthcare provider before taking any supplements during pregnancy, as the safety of many sleep aids for pregnant people and their fetuses has yet to be verified.
Pregnant individuals should prioritize sleep and make lifestyle changes to improve their sleep quality. This includes limiting caffeine intake, relieving stress through exercise, yoga, or meditation, and developing a relaxing bedtime routine. Additionally, keeping a regular sleep schedule, avoiding electronics before bed, and ensuring proper hydration can also help alleviate sleep problems.
If non-pharmacological measures fail to improve sleep, doctors may suggest other options. Over-the-counter medications like Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine) are considered safe for treating insomnia during pregnancy, although they may have side effects and could be habit-forming. Prescription sleep medications, on the other hand, should generally be avoided during late pregnancy due to potential risks to the infant.
In summary, melatonin supplements can be suggested by doctors to aid sleep during pregnancy. However, it is crucial to consult with a healthcare provider before taking any supplements or medications to ensure the safety of both the mother and the fetus.
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Lifestyle changes: yoga, meditation, massage, etc
Lifestyle changes such as yoga, meditation, and massage can be effective tools to improve sleep quality when trying to conceive.
Yoga is a gentle and beginner-friendly practice that can promote relaxation and calm the mind, making it easier to fall asleep. Deep breathing exercises, a key element of yoga, can help dial down the fight-or-flight response, reducing stress and promoting better sleep. A certified yoga instructor, Steph Creaturo, recommends starting with some dynamic movement before settling into more restorative poses. This can help ease the transition from a busy day to a restful night. For example, you can begin with a ""sun-setting salute," a sequence that flows from one pose to the next, and then move into slower poses such as the spinal roll-down, lunges, and the cat-cow pose.
Meditation is another effective tool to improve sleep. It is a simple practice that can be done anywhere and at any time. Meditation techniques such as mindfulness meditation involve focusing on the present moment, increasing awareness of your consciousness, breathing, and body. Body scan meditation is another technique where you focus on each part of your body, increasing your awareness of physical sensations, including tension and pain. This act of focusing promotes relaxation, which can help reduce insomnia and improve sleep quality. Guided meditation is also a popular technique, where you listen to a recording that guides your breathing and helps you visualize calming images or sounds.
Massage therapy has also been shown to improve sleep quality. Research indicates that massage can reduce fatigue, improve overall wellness, and enhance sleep quality. It can help relax the body, reduce pain, and improve mood, all of which contribute to a better night's sleep.
It is important to note that these lifestyle changes may take some time to show their full effects, so patience and consistent practice are key. Additionally, combining these practices with other healthy sleep habits, such as a comfortable sleep environment and a consistent sleep schedule, can further enhance their benefits.
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Avoid caffeine, spicy food, and big meals at night
When trying to conceive, it is important to maintain a healthy diet and weight to ensure your body is getting the nutrients it needs to function optimally. While there is no one "right" diet for fertility, there are certain foods and drinks that are recommended to be avoided to increase your chances of conceiving and support a healthy pregnancy.
Avoid caffeine
It is recommended to limit your caffeine intake when trying to conceive. Caffeine can be found not only in coffee but also in tea, energy drinks, and chocolate. The risk of miscarriage increases if both biological parents consume too much caffeine while trying to conceive.
Avoid spicy food
Spicy food is generally safe to consume during pregnancy. However, it is important to note that it may cause some harmless but unpleasant digestive side effects such as heartburn, stomach upset, or pain when using the restroom. These side effects may be more pronounced in the third trimester due to increased pressure from the growing uterus. If you experience heartburn or acid reflux, it is advisable to reduce your spicy food intake or avoid it altogether to minimize discomfort.
Avoid big meals at night
While there is no specific recommendation to avoid large meals at night, it is generally advisable to maintain a healthy diet and weight when trying to conceive. This includes avoiding processed foods, which are often high in unhealthy fats, salt, and sugar, and low in essential nutrients. Instead, opt for whole, unprocessed foods like fruits, vegetables, lean animal protein, and whole grains.
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Frequently asked questions
It is recommended that you consult your doctor before taking any sleep medication, even over-the-counter medicines. Some natural remedies for improving sleep while trying to conceive include limiting caffeine intake, drinking a glass of warm milk before bedtime, and guided imagery.
During the first trimester, it is normal to crave more sleep as the placenta grows. It is recommended to give in to this urge and get the rest your body needs. Some natural remedies for improving sleep during this time include taking a 30- to 60-minute nap during the day, limiting caffeine intake, and drinking a glass of warm milk before bedtime.
During the second trimester, the amount of sleep normalizes to the amount needed before pregnancy. However, as the fetus and abdomen grow, there may be disruptions to sleep. Some natural remedies for improving sleep during this time include limiting caffeine intake, drinking a glass of warm milk before bedtime, and guided imagery.
During the third trimester, it may become harder to find a comfortable sleeping position due to bodily discomforts such as frequent urination, nausea, and heartburn. Sleep aids such as Benadryl and Unisom Sleep Tabs are considered safe for treating insomnia during pregnancy, but it is important to consult a healthcare provider before use. Some natural remedies for improving sleep during this time include limiting caffeine intake, drinking a glass of warm milk before bedtime, and guided imagery.
Some lifestyle measures that can help improve sleep while trying to conceive include developing a relaxing bedtime routine, keeping regular bed and wake times, and avoiding electronics for at least an hour before bedtime. It is also important to address any underlying stressors and make to-do lists for the next day to avoid taking stress to bed with you.
