Miya Pearson
Sleep disturbances are common during pregnancy, with frequent waking and trouble falling asleep affecting 77% of pregnant people, according to a 2020 study. While there are over-the-counter and prescription medications available to help with sleep during pregnancy, there are also natural remedies and lifestyle changes that can be considered. However, it is important to note that not all sleep aids are safe for pregnant people, and it is recommended to consult a healthcare provider before taking any medication or supplement. This paragraph introduces the topic of what can be taken to aid sleep during pregnancy, acknowledging the prevalence of sleep issues among pregnant individuals and highlighting the availability of both pharmaceutical and natural options while emphasising the importance of expert consultation.
| Characteristics | Values |
|---|---|
| Sleep aids to take while pregnant | Benadryl, Unisom Sleep Tabs, Antihistamines, Melatonin, SSRIs |
| Natural sleep aids | Ginseng, honey, nutmeg, oats |
| Herbal products to avoid | American hellebore, arnica, black seed, blue cohosh, chamomile, echinacea, feverfew, ginkgo biloba, kava kava, marijuana, mugwort, passion flower, Petasites, Rauwolfia, Salvia divinorum, taumelloolch, tulip tree, valerian |
| Lifestyle measures | Limit caffeine, drink less in the evening, avoid heavy meals and spicy foods before bedtime, exercise, extra pillows, warm milk, foods high in carbohydrates, relaxation techniques |
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What You'll Learn
Sleep aids to take while pregnant
Sleep is extremely important during pregnancy, as a lack of sleep can impact the health and safety of the pregnant person and the baby. 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 hip pain.
If you are pregnant and experiencing sleep issues, it is important to first try natural remedies and lifestyle changes before turning to medication. Some natural remedies and lifestyle changes that may help improve sleep during pregnancy include:
- Regular exercise (although vigorous exercise within four hours of bedtime should be avoided)
- Using extra pillows to support the tummy, back, and between the legs to support the lower back and make sleeping on your side easier
- Drinking a glass of warm milk before bed
- Eating a snack high in protein before bed to prevent bad dreams, headaches, and hot flashes
- Relaxation techniques such as stretching, yoga, massage, deep breathing, and taking a warm bath or shower before bed
- Keeping the bedroom on the cool side
- Reducing caffeine intake, especially in the afternoon and evening
- Limiting fluids in the evening to reduce urination during the night
- Avoiding heavy meals and spicy foods before bed to prevent heartburn and indigestion
- Developing a soothing bedtime ritual, such as reading or listening to calming music
- Keeping a pen and paper by the bed to write down worries or tasks for the next day
If natural remedies and lifestyle changes do not help improve sleep, medication may be necessary. It is important to consult a doctor before taking any medication, even over-the-counter or natural sleep aids, as some substances can be harmful to the developing baby. Prescription sleep medications, in particular, should be avoided during late pregnancy as they may cause breathing and muscle tone problems in infants. Doctors may recommend certain over-the-counter or prescription medications to help pregnant individuals sleep, such as antihistamines, antidepressants, or sleep aids like melatonin. However, more research is needed to fully understand the safety and effectiveness of these medications during pregnancy.
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Lifestyle changes to help sleep
Lifestyle changes can help you get better sleep during pregnancy. Here are some tips to consider:
Exercise
Regular exercise promotes physical and mental health and can help you sleep more deeply. Aim for about 30 minutes of walking per day. However, avoid vigorous exercise within four hours of bedtime, as it may keep you awake.
Nutrition
Nutrition plays a vital role in promoting sleep. Drinking a glass of warm milk may help bring on sleep. Consuming foods high in carbohydrates, such as bread or crackers, can also promote sleep. Additionally, a snack high in protein can keep blood sugar levels stable and may help prevent bad dreams, headaches, and hot flashes.
Relaxation Techniques
Relaxation techniques are essential for calming your mind and relaxing your muscles. These include stretching, yoga, massage, deep breathing, and taking a warm bath or shower before bed. Progressive muscle relaxation, where you tense and relax different muscle groups while breathing, has been shown to significantly reduce anxiety and insomnia in pregnant women.
Sleep Environment and Routine
Create a bedtime routine and ensure your bedroom is quiet, dark, and cool. Limit caffeine, especially later in the day, as it can interfere with your sleep and affect iron absorption. Drink enough water during the day, but reduce fluid intake closer to bedtime to minimise nighttime urination. Minimise screen time before bed, as the blue light from electronic devices can disrupt your sleep.
Pillow Support
Use extra pillows to support your tummy, back, and between your legs to ease back discomfort and make side sleeping more comfortable. A pregnancy pillow or a full-length body pillow can be particularly helpful.
Napping
While the general advice for insomnia is to avoid napping, short naps during pregnancy can be beneficial. Keep them under 30 minutes and before 6 pm to avoid disrupting your nighttime sleep.
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Natural sleep remedies
Sleep disturbances are common during pregnancy, affecting around three-quarters of pregnant people, with issues peaking in the third trimester. This is due to hormonal changes and physical discomforts, such as frequent urination, nausea, heartburn, and hip pain. While there are prescription and over-the-counter medications available, there are also natural options and lifestyle measures to consider.
- Exercise: Regular exercise during pregnancy promotes physical and mental health and can help you sleep more deeply. However, vigorous exercise within four hours of bedtime should be avoided.
- Nutrition: Drinking a glass of warm milk may help bring on sleep. Foods high in carbohydrates, such as bread or crackers, can also promote sleep. Additionally, a high-protein snack can keep blood sugar levels up and could help prevent bad dreams, headaches, and hot flashes.
- Relaxation techniques: These techniques can help calm your mind and relax your muscles. They include stretching, yoga, massage, deep breathing, and a warm bath or shower before bed.
- Sleep schedule and environment: Try to regulate your sleep/wake schedule by going to bed and getting up at a similar time every day. Keep your bedroom on the cool side, as you may feel warmer than usual when pregnant.
- Pillows: Experiment with extra pillows to support your tummy, back, and between your legs to make sleeping on your side easier. A wedge-shaped pillow or a full-length body pillow may be particularly helpful.
- Avoid caffeine, heavy meals, and spicy foods before bedtime: Caffeine and heavy meals can cause indigestion, while spicy foods can cause heartburn, all of which can disrupt sleep.
While there are dozens of herbal products marketed as sleep aids, most haven't been studied for safety during pregnancy. Melatonin, a natural sleep-inducing hormone, is often sold as a natural sleep aid. However, the effects of melatonin on pregnancy and a developing baby are unknown, so it's best to avoid it during pregnancy.
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Herbs to avoid
While some herbs have been used for thousands of years as traditional medicines, foods, or spices, their safety during pregnancy is not guaranteed. Doctors advise against consuming certain herbs during pregnancy due to limited knowledge about their effects on the fetus and the potential risks of toxicity and abnormal growth. Here are some herbs that should be avoided during pregnancy:
Blue Cohosh
Blue Cohosh has been used for its medicinal properties for thousands of years. It is known to stimulate menstruation and has potential contraceptive effects, making it contraindicated during pregnancy. Some components of Blue Cohosh have shown toxic effects in animal studies, and its use as a uterine stimulant in labour induction further suggests avoiding it during pregnancy, especially in the first trimester.
Feverfew
Feverfew is an herb with various traditional uses, including treating labour pain, menstrual disorders, potential miscarriage, and morning sickness. It has also been used as an abortifacient. While it might be considered safe due to its long history of use, the specific risks and effects on the fetus are not well understood, and it is recommended to avoid it during pregnancy.
Valerian
Valerian is commonly used as a sedative and hypnotic to address issues like anxiety, restlessness, and sleep disturbances. However, it is recommended to avoid valerian during pregnancy due to the risk of cytotoxicity in the fetus and hepatotoxicity in the mother.
Kudzu
Kudzu has been a part of traditional medicine for over 2,500 years, used to treat hangovers, drunkenness, alcoholism, muscle pain, and even measles. While some of its chemical constituents are found in foods, pregnant women should refrain from consuming high and frequent doses of Kudzu due to potential toxic effects.
It is important to note that the understanding of herb safety during pregnancy is limited, and the lack of regulation makes it challenging to determine the exact contents and potential contaminants in herbal products. Always consult a healthcare professional before consuming any herbal supplements during pregnancy, as they can provide personalized advice and recommendations based on your specific circumstances.
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When to seek medical advice
Sleep disturbances are common during pregnancy, with frequent waking and trouble falling asleep being the most prevalent issues. While there are over-the-counter and prescription medications available to aid sleep, it is important to understand when to seek medical advice before taking any medication during pregnancy.
Pregnant individuals should seek medical advice when experiencing severe sleep disturbances or other medical conditions that cause sleeping problems. A doctor may recommend medication to aid sleep in these cases. It is imperative to consult a healthcare provider before taking any medication, even over-the-counter or natural remedies, as some substances can be harmful to the developing fetus. For example, herbal remedies are not regulated, and some herbs can be as potent as prescription drugs. Melatonin, a natural supplement, may affect the fetus, but the extent of its impact is unknown, so it is generally advised against during pregnancy.
Additionally, pregnant individuals should seek medical advice if they experience persistent or severe symptoms of sleep deprivation, such as mental distress or difficulty performing everyday activities. In these cases, medication may be necessary to alleviate sleep deprivation and its associated symptoms. It is important to prioritize sleep during pregnancy, as lack of sleep can impact the health and safety of both the pregnant person and the baby. Poor sleep has been linked to an increased risk of developing pregnancy-related complications, including diabetes, high blood pressure, and depression.
Furthermore, pregnant individuals should be cautious of underlying pregnancy discomforts that may be causing sleep disturbances. These include frequent urination, nausea, heartburn, backaches, and hip pain. While medication may provide temporary relief, addressing these discomforts through lifestyle measures and natural remedies is often the first line of treatment. For example, pregnant individuals can try limiting caffeine intake, avoiding heavy meals and spicy foods before bedtime, and using extra pillows to support the body and alleviate heartburn and hip pain.
In summary, it is important to seek medical advice when experiencing severe sleep disturbances, underlying medical conditions, or persistent symptoms of sleep deprivation during pregnancy. While medication can be helpful in some cases, it is crucial to prioritize the safety of the developing fetus and always consult a healthcare provider before taking any substances, including natural remedies. Addressing underlying pregnancy discomforts and making lifestyle changes are often the first steps in improving sleep quality during pregnancy.
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Frequently asked questions
While there is a lack of research on the safety of herbal products during pregnancy, some natural sleep aids that are considered safe include ginseng, honey, nutmeg, and oats.
There are several ways to improve sleep during pregnancy that don't involve medication. These include limiting caffeine intake, reducing liquid intake in the evenings, and avoiding heavy meals and spicy foods before bedtime.
While medication should only be used as a last resort, some over-the-counter medications considered safe for treating insomnia during pregnancy include Benadryl and Unisom Sleep Tabs. Prescription sleep medications should be avoided during late pregnancy. Always consult your doctor before taking any medication.
