Is It Safe to Take Melatonin if You’re Pregnant

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If you're pregnant and having trouble sleeping, you're not alone. Up to 97% of people report sleep problems while pregnant. But when it comes to taking sleep medication, it's not always easy to know what's safe or unsafe for you and your unborn baby.

Melatonin supplements are a popular over-the-counter (OTC) option to help with sleep problems. But can you take melatonin while pregnant? Let's take a look at the safety of melatonin supplements during pregnancy.

What is melatonin, and how does it change during pregnancy?

Melatonin is a natural hormone that helps regulate your body's circadian rhythm, also known as the sleep-wake cycle. The pineal gland in your brain releases melatonin in response to darkness. Typically, melatonin levels rise in the evening as it gets darker, telling your body that it's time to sleep. Melatonin levels start to fall as it gets lighter, signaling wakefulness.

A developing fetus can't make melatonin. Instead, melatonin comes from the mother through the placenta. Melatonin naturally increases during pregnancy, especially after 24 weeks. It then quickly falls to regular levels after birth.

Researchers are still learning about melatonin's role during pregnancy. In addition to regulating sleep, natural melatonin may help protect against certain pregnancy-related conditions. This includes preterm labor, gestational diabetes, and preeclampsia.

Some evidence suggests that melatonin helps support the health of the placenta. It also seems to play a role in the healthy development of the fetus. It may even contribute to the onset and progression of labor.

Can you take melatonin while you're pregnant?

It's best to avoid melatonin supplements during pregnancy unless your OB-GYN recommends it.

Since melatonin is a natural hormone, it's easy to believe that it's safe to take during pregnancy. But the truth is that we don't know if it's safe to take extra melatonin while you're pregnant. While melatonin is considered a safe supplement for most adults, safety research doesn't typically include pregnant individuals.

Some websites and manufacturers may recommend melatonin during pregnancy, citing that no birth defects or serious side effects have been associated with melatonin supplements. But this isn't backed up by controlled clinical studies. And a lack of harm is not the same thing as having solid proof of safety, which studies have yet to show. Keep in mind that this uncertainty includes whether taking melatonin during pregnancy could have negative effects on child development later in life.

It's also important to keep in mind that the FDA doesn't regulate dietary supplements. The FDA hasn't approved melatonin for any purpose. And the safety and quality of supplements such as melatonin isn't guaranteed. In a 2017 study, researchers tested various melatonin products. They found that the amount of melatonin in many of the products didn't match the amount described on the label. And around a quarter of the tested products contained the hormone serotonin, an ingredient that was not on the label.

Risks aside, melatonin isn't likely to improve sleep issues during pregnancy. It mainly works to regulate your sleep-wake cycle. And as mentioned, natural melatonin levels are already higher than usual during pregnancy. Treatments that target what's keeping you awake are more likely to be effective - more on that later.

The uncertain safety and effectiveness of taking melatonin during pregnancy, coupled with the risk of unregulated products, suggests it's best to avoid melatonin during pregnancy unless your OB-GYN recommends it.

Is it safe to add melatonin to your bath if you're pregnant?

A calming bath or shower can help you unwind before bed. But it's best to avoid melatonin bath products if you're pregnant. It's possible that melatonin in your bathwater can absorb through your skin into your bloodstream.

Keep in mind that hot baths also aren't recommended during pregnancy. Raising your core body temperature can harm a growing fetus. A hot bath can also increase the risk of low blood pressure and dizziness, which can raise the risk of a fall when you're getting out of the tub.

Why does pregnancy make it harder to sleep?

Sleep issues are super common during pregnancy, especially in the third trimester. A combination of hormonal, physical, and mental factors are to blame.

Emotions, such as depression, stress, or anxiety, may keep you awake. Pregnancy-related discomforts such as nausea, vomiting, and heartburn can also make it hard to sleep. Getting comfortable also becomes more challenging as your baby grows, kicks, and moves around more. Then, there's the frequent need to pee due to pressure on your bladder. Restless leg syndrome is also a common cause of poor sleep quality during pregnancy.

Melatonin isn't likely to impact any of the above causes of poor sleep during pregnancy. Addressing the underlying problem directly is more likely to improve your sleep than melatonin supplements would. More on that next.

What are safe options to help you sleep if you're pregnant?

Sleep hygiene is the best place to start when it comes to improving sleep while pregnant. This includes limiting caffeine in the afternoon, turning off screens an hour before bed, and going to bed and getting up at consistent times each day.

To lessen physical discomforts, sleeping on your side with added pillows for support can make you more comfortable. Lowering the bedroom temperature may also help. Keep in mind that it's best to avoid sleeping on your back, as it can be harmful for both you and your baby.

Prenatal massage, meditation, and regular exercise (within recommended guidelines) can help reduce stress during pregnancy to improve sleep. Certain forms of therapy can also help. Certain antidepressants are also considered safe options during pregnancy if non-medication treatments aren't helping.

Talk to your OB-GYN about conditions such as heartburn or restless leg syndrome that are affecting your sleep. They can recommend safe treatment options during pregnancy. If there isn't a clear cause of your sleep issues, they might recommend a safe OTC sleep aid, such as diphenhydramine (Benadryl, ZzzQuil), you can take as needed. Just be sure to check with a healthcare professional and discuss possible side effects before taking any sleep medication during pregnancy.

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