Are you tossing and turning at night now that your belly is getting bigger? Are you looking for new ways to get some sleep?
Trouble sleeping is a common issue among expectant mothers. Your growing belly might cause discomfort. You might also have insomnia due to the excitement and anxiety having a baby can bring — especially if it’s your first!
That’s where melatonin supplements can come in. They are a popular sleep aid, often chosen because it’s a hormone our bodies make naturally. But is it safe to take while pregnant?
What Is Melatonin?
Melatonin is a natural hormone made in pineal gland — a little pea-sized gland in the brain. It’s the hormone that tells us when to sleep and when to wake up. As a supplement, it comes in pills, liquids, and chewables.
Although our bodies produce it naturally, the proverbial jury’s out on whether taking melatonin supplements is safe or not during pregnancy.
One study showed melatonin supplements caused low maternal weight gain, low baby weight, and increased infant mortality when given to rats during pregnancy (source). But another showed taking melatonin during pregnancy can decrease your risk of pre-eclampsia and intrauterine growth retardation (IUGR) (source).
Does Melatonin Have Any Side Effects?
Taking melatonin supplements may cause the following side effects:
- Abnormal heartbeat.
- Abdominal cramps.
- Accelerated heart rate.
- Bad dreams.
- Changes to your appetite.
- Chest pain.
- Feeling extremely hot or cold.
- Memory loss.
- Mood changes.
- Nausea or vomiting.
Your doctor may check your hormone levels if you’re taking melatonin. This can determine whether the symptoms you’re experiencing are from melatonin or pregnancy itself.
You may want to avoid taking melatonin if you have any of the following conditions:
- Bleeding disorders: If you have a bleeding disorder, such as Von Willebrand’s disease or hemophilia, melatonin might cause you to bleed more.
- Epilepsy: In patients with epilepsy, melatonin has been known to increase the risk of a seizure.
- Depression: Melatonin can counteract with antidepressants and stimulants, making depression worse.
- If you are a transplant recipient: Melatonin can help to build your immune system, and possibly interfere with immunosuppressants given to transplant patients.
It’s important to talk to your doctor before taking melatonin, especially during pregnancy.
Do I Have Sleep Aid Alternatives?
So what can we do to finally catch some Z’s?
There are a number of healthy, hormone-free ways you can get better sleep.
1. Book A Massage
Massage has long been considered an alternative form of medicine that can help with the aches and pains of pregnancy.
When seeking a professional masseuse, it’s important to look for someone experienced in prenatal massage. They’ll know what areas need and spots to avoid. Alternatively, all you need is a pair of loving hands — ask your partner to give you a nice foot or back rub at the end of the day to help you relax.
2. Sip Some Chamomile
Chamomile tea has been used since the time of Ancient Egypt for its health benefits. It can help with sleep and relaxation, has antioxidant properties, and also contains anti-inflammatories (source).
While chamomile tea is generally safe for most pregnant women, it’s important you speak to your doctor before using it. The anti-inflammatories it contains can react negatively with certain conditions and medications.
We recommend an organic brand to sip as part of your night time ritual.
3. Start A Bedtime Routine
Just as babies benefit from a solid nighttime routine once they’re born, a bedtime routine can pave your way to a more peaceful rest. Experts at Harvard say a solid bedtime routine is vital for both children and adults to get a good night’s sleep (source).
A routine can be as simple as washing your face, brushing your teeth, and laying down at the same time each night. You can also add more elements to suit your preferences.
Your routine may include:
- Taking a warm bath.
- Moisturizing with a soothing lotion, especially lavender.
- Listening to relaxing music.
- Wearing an eye mask or earplugs to block out unwanted noise.
Doing the same thing, in the same order, each night regulates your internal clock. It will let your body know when it’s time to start preparing for bed. Eventually, this will help you fall asleep faster and sleep better.
4. Cut Out Screen Time
Watching television right before bed — or worse, falling asleep in front of the TV — can cause problems when it comes to getting a good night’s sleep. The blue light from the television screen can disrupt your body’s natural sleep cycle.
Because of this, it’s recommended you turn off all screens and devices about 30 minutes before it’s time for sleep.
5. Keep Your Sleep Space Serene
My mom always used to tell me “a clean home was a happy home.” While I hated hearing this at 10 years old, as an adult it has turned out to be one of the best pieces of advice she gave me.
Having a clean room makes people less stressed and happier (source).
One study even showed people who make their bed each morning were 19 percent more likely to sleep soundly (source).
- Keep your bedroom dark: Invest in blackout curtains to block ambient light.
- Enjoy the sound of silence: Use a white noise machine to drown out distractions.
- Make your bed blissful: Try some soft new sheets or pajamas for added comfort.
6. Avoid Caffeine
We all know caffeine can have a drastic effect on our ability to fall asleep. Less known is that the effects can last for hours. Even though it’s a great morning boost, sipping a coffee or soda in the late afternoon might have you wide awake in the middle of the night.
Try decaf or herbal teas as a delicious alternative. But be careful too, decaf is not 100 percent caffeine free, just much lower in caffeine!
7. Make Sure To Exercise
Exercise has many benefits, and one of them is helping you sleep better. It can help relieve symptoms of both depression and anxiety which often keep people awake (source).
What’s more, when you exercise your body temperature increases. This is great, because the temperature drop after exercising can promote sleepiness.
One study showed people who exercised consistently for 4 to 24 weeks reported being able to fall asleep faster, having higher quality rest, and were able to sleep longer than before they started exercising.
Some exercises that are great for expecting mothers:
- Indoor cycling.
Many other exercises can also be done with a few modifications. Look for prenatal fitness classes in your area and get moving!
While exercise is great for sleep, try not to exercise right before sleep. Let your heart rate and body temperature settle down for a few hours after exercise before trying to sleep.
Editor's Note:Christine Traxler, MD, BS
When It’s All Said And Done
Between physical changes and the emotional turbulence of pregnancy, we know it can be hard to get some sleep. It might be tempting to take the advice of a friend, family member, or co-worker and take melatonin.
Do you have any tips for getting a good night’s sleep? Leave us a comment below!
And if you have a friend who’s currently experiencing sleep issues during pregnancy, please share this article with her.