Safe Sleep Aids and Managing Sleep Disturbances During Pregnancy
If you are finding it hard to get a good night’s sleep while pregnant, you are far from alone. Between the nausea, backaches, heartburn, and endless trips to the bathroom, it can feel nearly impossible to get your z’s in. It’s no wonder why so many people are looking for tips—including pregnancy-safe sleep aids—on how to sleep soundly when pregnant.
Understanding Pregnancy-Related Sleep Issues
Trouble falling asleep and staying asleep is very common in pregnancy. Much of it has to do with the many bodily discomforts that come with pregnancy. “In my experience, it is very rare to find a pregnant patient who sleeps well,” says Greg Marchand MD, an OB-GYN and founder of Marchand Institute. “The nausea, the baby’s movements, the back pain, the muscle aches, the constipation—literally all of it can contribute to difficulty sleeping.”
A 2020 study published in International Journal of Environmental Research and Public Health found that a whopping 77% of pregnant people experienced sleep disturbances. Of these, about 52% reported frequent night waking, and 20% had trouble falling asleep. Sleep issues increased most in the third trimester, with 26% finding it hard to fall asleep, and 62% waking up in the middle of the night.
Common Causes of Sleep Problems
There are several common reasons why pregnant people often find it hard to fall asleep and stay asleep. In a nutshell, there are just so many changes going on in your body—hormonally, physically, and emotionally—that make it hard to get comfortable and relaxed enough to sleep. Some of the most common causes include:
- Frequent bathroom trips: “Early on, pregnant women may have urinary frequency and nocturia—the need to urinate multiple times during the night,” says Felice Gersh, MD.
- Nausea: About 70% of expectant parents experience nausea, and if the nausea occurs at night or in the early morning, it can wreak havoc on sleep.
- Heartburn: Heartburn is common in pregnancy and tends to be worse at night when you are lying down; between 60% to 72% of pregnant people experience heartburn in their third trimester.
- Breathing issues: “Changes in hormones can affect breathing, and some pregnant women can develop some degree of sleep apnea—which can interfere with proper restorative sleep,” Dr. Gersh says.
- Restless leg syndrome: Between 27% to 30% of people experience this during pregnancy, particularly during the third trimester.
- Leg cramps: Almost half of pregnant women experience leg cramps, especially starting in the second trimester, which may be caused by weight gain and circulation changes.
| Condition | Key Statistics and Details |
|---|---|
| Overall Sleep Disturbances | Affecting 77% of pregnant individuals |
| Frequent Night Waking | Reported by 52% of pregnant people |
| Third Trimester Night Waking | Experienced by 62% of individuals |
| Nausea Prevalence | Approximately 70% of expectant parents |
| Third Trimester Heartburn | Affects 60% to 72% of people |
| Restless Leg Syndrome | Affects 27% to 30% during pregnancy |
Safe Sleep Aids and Remedies
The good news is that there are more choices than you might realize when it comes to a sleep aid while pregnant. Besides prescribed and over-the-counter medications, there are natural options and lifestyle measures to consider.
Over-the-Counter and Prescription Options
Benadryl (diphenhydramine) and Unisom Sleep Tabs (doxylamine) are among the over-the-counter medications considered safe for treating insomnia during pregnancy, although they may have side effects and could become habit-forming. Melatonin and selective serotonin reuptake inhibitors (SSRIs) might be safe options for pregnant individuals suffering from sleep issues, but it’s essential to consult a healthcare provider before use.
Natural and Lifestyle Approaches
Natural remedies and addressing underlying pregnancy discomforts can also aid sleep without the need for pharmaceuticals. However, some commonly considered natural options, like certain herbal teas and essential oils, lack safety data during pregnancy. It is always best to coordinate with a healthcare provider to ensure you finally get some much-needed rest.