During your pregnancy, many things may keep you up at night. Maybe you’re feeling nauseous and cannot keep your mind from thinking of the bathroom that you may need to run to. Or, perhaps you’re stressed thinking about everything you still need to do to prepare for your little bundle of joy. In some cases, your baby may even decide that night is the best time to become active, keeping you awake with their kicks.
When sleep continually evades you, you may find yourself turning to sleeping pills in order to have an easier time falling asleep. However, this is not often recommended for pregnant individuals, and some sleep aids are considered dangerous for the mother and baby.
Sleep Challenges During Pregnancy
As many as 80% of women can experience insomnia during pregnancy due to a variety of causes. Starting in the first trimester, your body will begin to experience fluctuations in hormone levels as its focus shifts to growing a baby. This can produce symptoms such as nausea, breast tenderness, and leg cramps, all of which increase discomfort and may make it harder to fall asleep.
Pregnancy can also cause an increase in heart rate and body temperature, two changes that are at odds with the state your body likes to be in when going to sleep. As a result, you may have a harder time falling asleep.
The discomfort continues as pregnancy progresses. As your baby bump grows, it can be hard to find a comfortable position, and as your due date approaches, you may start to feel nervous about the labor process and your impending inauguration into motherhood.
All of these factors contribute to the high rate of women who experience insomnia during their pregnancy.
Is It Safe to Take Sleeping Pills While Pregnant?
Knowing how many pregnant women have insomnia, is it safe to take sleeping pills in order to fall asleep more easily?
Experts generally recommend that those who are pregnant find alternative ways to address sleep difficulties. However, if other interventions do not work, certain sleep aids can be an option for those who are pregnant.
Still, the safety of many sleep aids for pregnant women and their fetuses has not yet been verified because the studies used to assess medication safety rarely include pregnant people. As a result, it cannot be said if it is safe to take sleeping pills while pregnant.
Sleep Aids That Pregnant People Take
The following are some of the most commonly used sleep aids by pregnant women, along with what we currently know about their safety.
Melatonin Supplements
Melatonin is a hormone naturally produced by the human body in order to signify sleepiness. As such, its supplements are some of the most common sleep aids available over the counter and may help those who struggle to fall asleep.
Of those who are pregnant, an estimated 4% take melatonin supplements.
Some studies have found that there is a risk associated with melatonin use in pregnant animals, including lower birth weight, but there is no evidence that these same risks are present when pregnant women take melatonin supplements. However, research has shown that melatonin can cross the placenta and raise melatonin levels in fetuses, which some experts worry may cause babies to have a hard time establishing healthy sleep-wake cycles once they are born.
As of now, though, clinical studies suggest that using melatonin supplements during pregnancy is probably safe for the mother and baby.
Still, it’s important to note that the FDA does not regulate melatonin supplements, so it is possible that a supplement’s label is not accurate and the supplement contains doses or ingredients that do not match what the label says.
Antihistamines
While antihistamines are generally regarded for their help with allergies, their ability to induce drowsiness can also help those with sleep difficulties fall asleep.
Antihistamines in pregnant individuals are typically taken to alleviate morning sickness and indigestion, with 10-15% of pregnant women taking an antihistamine at some point in their pregnancy. Most studies on antihistamine use during pregnancy have focused on this application, and they have shown that antihistamines appear to be safe and effective. However, studies have not investigated the effects of antihistamine use during pregnancy to induce sleep, and more research is needed to understand its impact on pregnancy outcomes when taken for this purpose.
Antidepressants
One study suggests that certain antidepressants may be able to improve sleep in those who are pregnant. Evidence supports that antidepressant usage during pregnancy does not cause birth defects, but many experts still do not recommend using them to aid sleep during pregnancy.
What Sleep Aids Are Not Safe During Pregnancy?
Current evidence suggests that the following sleep aids may not be safe during pregnancy:
- Sedative hypnotics. Also known as tranquilizers, some studies suggest that taking these drugs while pregnant may increase the risk of early birth or below-average size and weight at delivery. Sedative hypnotics have also been shown to cross the placenta, which may contribute to breathing problems and withdrawal symptoms in newborns.
- Herbal products. There is not enough research available on the safety of herbal products during pregnancy, so experts advise against it. Some products even have a record of concerning side effects—the kava plant is associated with liver damage, and chamomile use in the final months of pregnancy increases the risk of preterm birth.
Improving Sleep During Pregnancy
If you’re struggling to fall asleep while pregnant, try the following:
- Keep your bedroom dark, cool, and quiet
- Keep a regular bedtime routine full of relaxing activities
- Avoid heavy meals before bed, and if you get nauseous at night, opt for a light, bland snack
- Sleep on your left side to enhance blood flow and keep the uterus from placing too much weight on your liver.
- Exercise earlier in the day so as not to interfere with sleep.
While difficulty sleeping can be common during pregnancy, some pregnant women may also develop sleep disorders such as obstructive sleep apnea or restless legs syndrome. If you fall into this category, reach out to your doctor to discuss treatment options.
