Can You Take Melatonin While Pregnant?
Many people find it hard to get a good night’s sleep during pregnancy, especially with all the physical and emotional changes happening in their bodies. As daily routines shift and comfort becomes harder to find, restless nights become common for many expecting parents.
Questions about using melatonin as a sleep aid during pregnancy are growing, but making the right decision requires reliable information. Expert advice can help those expecting to weigh the risks and benefits, and discover safe ways to improve their rest while pregnant.
Understanding Melatonin
The body makes melatonin naturally, mainly in the pineal gland, a small part of the brain. This hormone controls when a person feels awake or sleepy by managing the body’s internal clock, also known as the circadian rhythm.
When it gets dark, the body starts making more melatonin, which signals that it is time for sleep. Light—especially from screens—can stop the body from making melatonin. The body uses the amino acid tryptophan to produce melatonin.
Besides being a natural hormone, melatonin is available as a supplement, often used to help with sleep problems. Manufacturers often make melatonin supplements synthetically, and some claim to help reset sleep patterns or reduce jet lag. These supplements are popular as a type of dietary supplement for those wanting help with sleep.
Does Melatonin Help People Sleep?
People often use melatonin for sleep issues like trouble falling asleep from jet lag, shift work, or changes in circadian rhythm. After taking it, people may feel sleepy, but research shows melatonin mostly helps with falling asleep rather than staying asleep throughout the night. For those with primary sleep disorders or ongoing insomnia, especially related to pregnancy, studies do not show strong results for lasting benefits.
Melatonin can adjust sleep patterns in some cases, though people should carefully consider the amount or dosage.
Using Melatonin During Pregnancy
Melatonin helps regulate sleep, but researchers do not fully understand its use in pregnancy. Some people turn to melatonin to help with sleep disturbances or insomnia during pregnancy, but reliable human studies remain limited. Most safety data comes from animal studies, which do not always match what happens in humans.
Many over-the-counter melatonin products contain much higher doses than what the body naturally produces. This could pose unknown risks, especially since the exact dosage in these supplements is not always clear. During pregnancy, the body is more sensitive, and taking more than needed may increase the chance of side effects.
Some reported side effects of melatonin include:
- Daytime drowsiness
- Headache
- Dizziness
- Mild allergic reactions
Rarely, more serious issues might occur, especially if someone takes it with certain other medications or conditions such as epilepsy or a blood clotting disorder. Because research on long-term effects or interactions—like with birth control pills—remains limited, healthcare providers usually recommend caution.
Healthcare professionals advise pregnant people to talk with their doctor before using melatonin for sleep problems. This helps avoid possible overdose, unexpected reactions, or interactions. People should closely supervise the use of any supplement during pregnancy.
Safe Sleep Options During Pregnancy
For those facing sleep issues during pregnancy, non-medication strategies are usually the first suggestion. Lifestyle changes are often recommended, such as maintaining a regular sleep schedule, getting physical activity in the daytime, and staying away from screens for at least an hour before bedtime.
Creating a comfortable sleep environment can make a big difference; for example, using a supportive sleep pillow, sleeping in an upright position, or keeping the legs raised can help improve comfort.
Cognitive Behavioral Therapy (CBT) is another effective, non-drug approach for people who have trouble sleeping, helping address thoughts and habits that make sleep difficult. Before considering medicines, doctors may suggest checking thyroid and iron levels, since health problems like low iron can cause discomfort or restless legs at night.
Doctors usually reserve medication for cases where lifestyle changes do not help. Most over-the-counter or prescription sleep aids are not recommended during pregnancy without medical advice since they may affect the baby. Instead, a focus on safe, non-drug steps can often bring good results.
Using Melatonin While Breastfeeding
Melatonin can be present in breast milk and may pass from the mother to the baby. While researchers have not studied melatonin use during breastfeeding extensively, experts think that using low doses is probably safe for most people. It is important to stick to the recommended small amounts and talk to a healthcare provider before starting any new supplement during breastfeeding. People should avoid large doses unless advised by a doctor.
Managing Insomnia During Pregnancy
You can often ease pregnancy insomnia by improving sleep habits rather than reaching for supplements. Practicing good sleep hygiene is important—this means keeping a regular bedtime, creating a cool and dark sleeping space, and avoiding screens before trying to rest. Many people find that guided meditation or gentle relaxation exercises calm anxiety and make it easier to fall asleep.
Some people use herbal teas, like those with chamomile, for their calming effects, but not all herbal supplements are safe in pregnancy, so you should check with a health professional first. You can also try other methods like taking a warm bath, using a pillow to support your body, or doing simple stretching before bed to promote restful sleep.
