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The Role of Melatonin in Pregnancy
While naturally occurring melatonin plays a role in pregnancy, there isn’t enough research to understand what that role is. Melatonin can cross from the placenta and bind to receptors in a foetus. This suggests that melatonin affects an unborn baby. The placenta is another organ that may produce melatonin locally; levels peak in the first trimester. Research suggests that women with higher levels of melatonin have a better chance of conceiving and maintaining pregnancy and that it promotes fertility.The brain begins to synthesise melatonin when there is a decrease in light. This signal is then transmitted to the suprachiasmatic nucleus (SCN) in the hypothalamus, which acts as a biological clock. This leads to the brain producing melatonin.
Potential Risks of Using Melatonin Supplements During Pregnancy
Melatonin supplements are generally considered safe for pregnancy, however, there is not enough research to support these claims. There are some potential risks you should be aware of.- Crossing the placental barrier: Melatonin can cross from the placenta to the baby’s bloodstream and increase their melatonin levels. This could hamper their natural sleep patterns after birth.
- Lack of research: There are potential unknown risks due to a lack of research. For example, an animal study found that melatonin supplements are associated with low birth weight, maternal weight and baby mortality.
- Unknown side effects: Melatonin supplements may have unpleasant side effects like headaches, nausea, drowsiness, irritability and dizziness. If pregnancy is already causing these symptoms, you may not want to have melatonin supplements add on to those.
Can I Take Melatonin While Pregnant?
Unfortunately, there isn’t enough research to support whether or not melatonin is safe to consume while you are pregnant. In some cases, a healthcare professional might recommend melatonin to a woman who is trying to get pregnant. This is mostly recommended to older women who are trying to get pregnant or ones who have issues like preeclampsia or endometriosis. Researchers have not conducted enough experiments regarding the effect of melatonin on pregnant women. In an animal study involving pregnant rats in 2015, on the other hand, melatonin supplementation negatively impacted the size of the litter and mortality rate of the pups. However, it is not clear if these negative impacts can be generalized to humans.
For women without documented health issues, melatonin supplements may not be advisable, as melatonin levels naturally rise throughout pregnancy and supplementing could lead to excessive levels.
Since there is no hard proof of it, melatonin supplementation may not be the best course of action for a pregnant woman experiencing insomnia. Instead, there are other ways to improve your quality of sleep while you are pregnant. Using an excessive amount of melatonin while pregnant can disrupt the baby’s sleep patterns after birth, as melatonin can cross over from the placenta to the baby.
How to Get Sleep During Pregnancy
So what are some of the ways you could improve your quality of sleep while you are pregnant?It is extremely important to be well-rested while you are pregnant. There are some tips available for you to improve the quality of sleep while you are pregnant and you can do this without consuming supplements. Studies have found the following techniques to be beneficial.
- Relaxation techniques: Techniques like deep, slow breathing, visualizing yourself in a happy and safe space and using a white noise machine can help you with sleep
- Mindfulness and yoga: Practices like mindfulness and prenatal yoga can help you sleep better by reducing anxiety levels and ensuring you do not keep waking up at night
- Cognitive Behavioural Therapy (CBT): In the short run, cognitive behavioural therapy can help pregnant women with sleep by minimizing depression and anxiety
- Pharmacotherapy: Consult your doctor about safe medications, such as sedative antihistamines, sedating antidepressants, benzodiazepines, or other suitable options
- Herbal Remedies: You can turn to herbal remedies like chamomile tea (in moderation and after consulting a doctor), aromatherapy like lavender and jasmine oils and acupuncture as well
- Modify your environment: Change your environmental conditions to be more suitable for sleep. This can be done by keeping the bedroom cool, adjusting light and noise levels and reducing screen time before your bedtime
Additionally, some diet and lifestyle changes can help you sleep better during pregnancy. Foods like warm milk, oily fish, nuts, rice, eggs and mushrooms can help your body naturally produce melatonin. You should also reduce your screen time before your bedtime.
Asking Your Doctor About Melatonin and Sleep Issues During Pregnancy
It is crucial to speak to your doctor or healthcare professional before taking melatonin or any other supplement. Your doctor will clear your doubts about whether you are unintentionally exposing your unborn child to something that could potentially harm the child. Additionally, your doctor can take your entire medical history into account and suggest the best course of action. If you are curious about taking melatonin supplements while pregnant, consider asking your doctor the following questions.- What according to you are some of the potential benefits of consuming melatonin supplements while pregnant?
- Given my medical history, do you think melatonin supplements would be a good idea for me while I am pregnant?
- Aside from melatonin supplements, what are some other techniques I could use to improve the quality of sleep during pregnancy?
Ayurvedic Tips For Better Sleep During Pregnancy
- Oil massages with a few drops of essential oils such as lavender oil
- Herbal teas
- Prenatal yoga
