Is it Safe to Take Melatonin While Pregnant?

Key Takeaways

Sleep Problems During Pregnancy: Many pregnant women experience sleep problems, such as insomnia and disrupted sleep patterns, which can have consequences for both the mother and the baby’s health and well-being.
Melatonin Supplements: Melatonin supplements are often used to improve sleep and have been shown to help with various sleep issues, but they are not regulated like medications, and their safety during pregnancy is uncertain.
Limited Research: While there is some evidence suggesting potential benefits of melatonin for both pregnant individuals and their babies, there is a lack of comprehensive research on its safety and efficacy during pregnancy. Most healthcare professionals do not recommend melatonin supplements for pregnant women due to this uncertainty.

Pregnancy is often described as a magical experience. You are creating life, after all. But sleep during pregnancy? Not so magical.

In one study, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source 77% of pregnant women reported sleep problems such as waking up too early or throughout the night, insomnia, and sleep that isn’t deep enough to offer good restorative rest. Insomnia is especially prevalent Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source in late pregnancy, affecting an estimated 75% of women.

That isn’t good news for the baby or its mother, as sleep deprivation in pregnancy can have consequences Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source for both. A lack of sleep has been shown to impact maternal mental health and outcomes for both the mother and child.

Knowing all that, it makes sense that some parents-to-be might be looking for assistance in falling and staying asleep. However, if you’re tempted to reach for a bottle of melatonin, a popular dietary supplement often used to improve sleep, you might want to reconsider.

While melatonin is generally considered natural, that doesn’t mean it’s always safe. In this article, we’ve explored the safety and potential risks of taking melatonin while pregnant.

What is Melatonin?

In its natural form, melatonin is a hormone in our bodies that helps to regulate our internal clocks, among other things. Melatonin is primarily produced by the pineal gland, a small gland above the brain, though it has been found throughout the body. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source

Melatonin levels fluctuate throughout the day. The pineal gland starts to pump out melatonin when it gets dark out, drawing us into sleep.

Melatonin Supplements

Melatonin supplements mimic or add to the naturally occurring melatonin in our bodies. They can be produced naturally from animals or microorganisms, but most are synthetic.

People often reach for melatonin supplements Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to improve their sleep, whether they’re struggling with a normal sleep cycle or they’re transitioning to a new time zone. They’ve been shown to help with sleep issues like delayed sleep-wake phase disorder, reduce the symptoms of jet lag, manage sleep issues in children, and reduce anxiety before and after surgery.

For some women, melatonin may also help reduce the pain associated with endometriosis, a disorder in which endometrial tissue grows outside Verified Source Mayo Clinic Ranked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research. View source the uterus and other reproductive organs.

As Americans’ sleep gets progressively worse, Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source melatonin use may be on the rise. Reports showed Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that recent melatonin use more than doubled in the five years between 2007 and 2012.

Supplements vs. Medications: What’s the Difference?

Melatonin supplements are not medication, and understanding the difference is vital in evaluating their safety and risks.

According to the U.S. Food and Drug Administration ( FDA Verified Source U.S. Food & Drug Administration (FDA) Part of America’s Department of Health and Human Services and dedicated to providing accurate health information. View source ), the biggest difference between the two is in the timing of regulation. Medications go through a strict review process before they ever end up in a patient’s hands, while supplements don’t. Any regulation of supplements Verified Source U.S. Food & Drug Administration (FDA) Part of America’s Department of Health and Human Services and dedicated to providing accurate health information. View source is reactive and takes place after an issue arises.

Supplements are also not required to list all of their ingredients. Some ingredients may be mislabeled or left out altogether. However, this lack of regulation does help to ensure that melatonin and other supplements are widely available to consumers.

Side Effects of Melatonin Supplements

Because it’s relatively natural, melatonin is generally considered to be safe. However, anytime you supplement with something from outside the body, there are potential side effects to be aware of. For melatonin, the risks Verified Source Mayo Clinic Ranked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research. View source include:

Daytime drowsiness
Nausea
Headache
Dizziness

Additionally, melatonin supplements could cause allergic reactions or interact with certain medications, reducing their effectiveness. People with autoimmune disorders should also avoid taking melatonin.

There’s also a risk of overdosing on melatonin. While too much melatonin isn’t likely to cause harm, the abundance may interrupt your sleep instead of aiding it. Lucid dreaming is also common, resulting in a restless sleep.

The Surprising Connection Between Melatonin and Pregnancy

Melatonin is essential during pregnancy, but it may surprise you that the benefits are not just for sleep. Melatonin also plays a significant role in fertility and fetal development.

Natural melatonin levels in pregnant women rise naturally Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source during pregnancy, first at 24 weeks and then again after 32 weeks. Those elevated levels typically return to normal Verified Source Wiley Multinational publishing company specializing in academic and instructional materials. View source within a few days of giving birth.

The pineal gland does not fully develop until after birth. Instead, infants rely Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source on their mother’s supply of melatonin. In utero, melatonin transfers from mother to baby through the placenta. After delivery, it’s through breast milk. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source This melatonin helps infants sleep, and it may also reduce allergic responses, according to one amusing study that connected laughter Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source to increased melatonin levels in breast milk.

How melatonin may work throughout pregnancy and delivery in other ways is somewhat unclear. Levels of melatonin and oxytocin Verified Source Harvard Health Blog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs. View source (the “love hormone”) both tend to be high throughout labor and delivery. Many women go into labor Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source in the evening or the early morning, suggesting some alignment of the circadian rhythm, controlled by melatonin, and birth.

Possible Benefits of Melatonin Supplements for Babies and Pregnant Persons

While the full impact of melatonin in expectant mothers and their babies isn’t yet known, studies have suggested some potential benefits.

For babies in utero, melatonin seems to reduce oxidative stress, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source which, in turn, may promote healthy brain development, specifically:

Reducing the risk of intrauterine growth retardation Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
Protecting the embryo against cell damage. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
Protecting against neurobehavioral Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and neurosensory disorders, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source such as autism spectrum disorder (ASD) and cerebral palsy

For mothers-to-be, those same antioxidant properties may support:

Reduced risk of preeclampsia Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
Reduced risk of preterm birth, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source which also increases newborn survival rates and outcomes
Improved placenta function, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source leading to better birth weights

For those not yet pregnant but trying to be, melatonin supplements may improve their chances. Some studies Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source have indicated that melatonin increases the chances of getting pregnant with in vitro fertilization. Melatonin also plays Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source a role in ovulation and implantation.

For older women and night shift workers, such as sleep deprived nurses, the benefits of supplemental melatonin may be even greater. Melatonin levels naturally diminish with age, irregular sleep schedules, and night work. Those reduced hormone levels are associated with a higher risk of infertility and miscarriage. Melatonin may assist these women in not only becoming pregnant but carrying the baby to term.

See also our guide to shift work sleep disorder, which is a side effect of regularly working odd night shifts.

Is It Safe to Take Melatonin Supplements While Pregnant?

For all those benefits, melatonin supplementation in pregnancy seems like a no-brainer. However, there still isn’t enough research to know for sure, and the uncertainty is enough that doctors do not generally recommend it.

Why Melatonin May Not Be Safe for Pregnant Women

Let’s consider some of the reasons that melatonin supplements may not be safe for pregnant persons.

No Standard Dosage

As an over-the-counter supplement, there’s no standard dose for melatonin. Dosage recommendations vary from as low as .1 milligram to as much as 30 milligrams, though 1 to 3 milligrams is typical. One study at MIT suggested that .3 milligrams were the optimal amount to restore sleep in adults aged 50 and older, but most pregnant women don’t fall in that category.

This diversity points to the lack of research around melatonin in general. Supplements may raise melatonin levels well beyond the natural maximum, and the impacts of such elevated levels are largely unknown.

Melatonin Supplements are Unregulated

As previously noted, supplements like melatonin are not regulated upfront by the FDA. After analysis, some melatonin offerings contained ingredients not listed or different levels of melatonin than what’s claimed on the bottle.

What this means, to put it directly, is that safety is not guaranteed.

Human Studies are Limited

The exclusion Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source of pregnant women from clinical studies is nothing new. It has limited our understanding of how many medications and supplements, including melatonin, may impact parents-to-be and their children.

While some studies have shown promise, others have proven inconclusive, and at least one animal trial Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source indicated that extra melatonin negatively impacted maternal weight, birth weight, and baby mortality.

Until more research is completed with human subjects, melatonin supplements’ full risks and benefits remain a mystery.

How to Use Melatonin Safely During Pregnancy

For all the questions that remain unanswered around melatonin use in pregnancy, the consensus is that short-term use, especially after the first trimester, is likely okay. And, in some rare cases, a doctor may even recommend the supplement as treatment for specific concerns.

If you and your doctor decide to use melatonin to aid in your sleep or fertility goals, here are some things to consider.

Be Discerning in Your Selection

Don’t just pick up the first bottle of melatonin that you see. Please do your research, read the labels carefully, and ask your doctor for their advice to ensure that you select a reputable brand.

While quality testing isn’t required, some brands undergo testing voluntarily. A USP (United States Pharmacopeia) mark indicates that the ingredients match the label, best practices were employed in production, and no harmful contaminants were found.

Supplement Intentionally

Melatonin supplements should be taken an hour or so before bedtime and at the same time every day. Always start with the lowest dose and increase it as necessary to achieve optimal results.

Supplements should be used for as short a time as necessary. If you’re taking melatonin for sleep issues, stop the supplement as soon as those issues resolve. If taking it for other reasons, follow your doctor’s recommendations closely.

Monitor Your Body’s Response

As with any medications or supplements, it’s essential to pay attention to how your body responds.

Watch for increased sleepiness during the day or signs of an allergic reaction. Pay attention to whether the supplement is achieving its intended goals; if it’s not helping, stop using it and look for other ways to improve your sleep. During pregnancy, more than any other time, listening to your body is critical.

Taking Melatonin Before You Know You’re Pregnant

With melatonin’s popularity, it’s not unusual for people to take it without knowing that they’re pregnant. In most cases, there’s no reason to worry. However, as soon as you’re aware of your new status as a parent-to-be, you’ll want to reevaluate all supplements and medications.

Talk to your doctor about what substances can or should continue throughout your pregnancy.

Melatonin and Birth Control

They aim to achieve very different goals, but melatonin and birth control Verified Source Mayo Clinic Ranked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research. View source both benefit sleep. Taking them together, then, may increase the effects of sleepiness and the risk of side effects.

Alternatives to Melatonin: How to Improve Sleep in Pregnancy

With the jury still out on whether taking melatonin during pregnancy is the best option, you may want to consider these other methods for improving your sleep first.

Keep a Consistent Schedule

Go to bed and wake up at the same time every day, even on weekends. This sleep schedule helps to train your brain and body when to sleep and when to get up.

Turn Off Screens an Hour or Two Before Bedtime

Bright lights around bedtime inhibit the natural production of melatonin, making it harder to settle down into sleep.

Keep Your Sleeping Space Cool and Clutter-Free

Creating a good sleep environment is key to relaxing into bedtime and staying comfortable throughout the night. There are a few different aspects of your bedroom environment you can tackle to promote sleep, from

Use Room-Darkening Curtains

When days are long and daylight is plentiful, blocking the light until you’re ready for it helps maintain good melatonin levels and consistent sleep. Still, it’s good to make sure you have ways to reap the benefits of morning sunlight, such as easy-to-open curtains and mirrors that reflect the sunlight.

As a side benefit, thick, light-blocking curtains can also help block noise in the bedroom.

Try Cognitive Behavioral Therapy for Insomnia

CBT-I is an effective and medication-free way to manage insomnia, which may be particularly useful during the latter part of pregnancy.

Avoid Caffeine

The general recommendation for good sleep is to avoid stimulants like caffeine in the afternoon and evening, but pregnant people should avoid caffeine at all hours of the day. Even moderate intake Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source can put babies at higher risk for issues.

Get Some Exercise

Your changing body may change the type of exercise you do, but it shouldn’t change whether or not you engage in physical activity. Exercise improves sleep, reduces stress, and, when it takes you outside, helps to regulate the circadian rhythm.

Participate in Calming Activities Before Bed

Take a warm bath or shower, read a book, or spend time journaling to settle your mind for sleep. Avoid electronic screens to minimize the blue light exposure that can keep you awake.

Use Pillows to Get Comfortable

Nighttime comfort often becomes more challenging in pregnancy, especially toward the end. Pregnancy pillows are specifically designed to increase comfort during rest, ensuring you sleep well while pregnant.

Change Your Sleep Position

A growing belly may make sleeping on your stomach uncomfortable, and sleeping on your back can create problematic pressure points. Experts recommend side sleeping for maximum safety and comfort during pregnancy.

Discuss Other Sleep Supplements with Your Doctor

While melatonin may not be the best option, it’s not the only one. Other medications have been better studied and declared safe for use during pregnancy.

Frequently Asked Questions

Can I take melatonin to induce labor?

Melatonin is a part of the labor process, working with oxytocin to promote delivery. However, that doesn’t mean a melatonin supplement will be effective in inducing labor. Considering the concerns about melatonin supplement’s effect on unborn babies, it may be best to speak with your doctor about other ways to induce labor if needed.

Is pregnancy insomnia a thing?

People who are pregnant may experience insomnia at any stage of pregnancy. Reasons for this insomnia include bodily discomfort from the changes that occur during pregnancy, along with hormonal fluctuations. One 2017 study of more than 480 pregnancies noted that insomnia in individuals typically increased as they progressed through trimesters.

Pregnancy insomnia typically disappears after the baby is delivered. However, some women may still experience sleeping difficulties.

Is it OK to take melatonin every night?

Taking melatonin every night isn’t recommended as a long-term solution, mainly because the possible effects of long-term use have been largely unstudied. We must also note that melatonin isn’t without potential side effects when it comes to short-term use. Usually, these effects are mild, such as headaches, nausea, dizziness, and drowsiness.

Less common side effects of melatonin can include abdominal cramps, feelings of depression or anxiety, lowered alertness or increased confusion, and hypotension.

What to do when you can’t sleep while pregnant?

If you’re having trouble nodding off after around 20 minutes in bed, it’s best to get up and find something relaxing to do. Make a cup of herbal tea or warm milk, read a few favorite pages of a well-loved book, take a warm soak in the tub, or do some light stretches. When you feel sleepy, return to bed.

You can also take steps for better sleep during the day. For example, it’s best to strive for 30 minutes of regular exercise, unless your doctor has specifically advised against it. Exercising can improve sleep because it boosts circulation and helps regulate mood.

It’s also important to prioritize a healthy sleep schedule. If you do not take steps to get an adequate amount of sleep, you may feel more anxiety at night about how long it takes you to fall asleep.

Who should not use melatonin?

Patients with immune system disorders are usually advised to not take melatonin due to the way melatonin can affect the immune system. If you have serious allergies, rheumatoid arthritis, lymphoma, or another medical condition associated with an overactive immune system, it’s best to consult with a doctor before taking melatonin supplements.

People who are taking medications to slow blood clotting should also avoid melatonin, as a supplement may also slow blood clotting and can increase the chances of excessive bruising and bleeding. Other medications that you should avoid taking with melatonin include sedatives, the drug fluvoxamine, contraceptives, and diabetes medication.

Parents are also typically cautioned against giving children melatonin without a doctor’s recommendation.

Conclusion

While melatonin may be safe to use during pregnancy, there’s just not enough research to know for sure. Thus, most doctors don’t recommend it for use during pregnancy. When pregnant women have trouble sleeping, other methods and supplements may provide a safer slumber.

Making sure you have the right sleep accessories, such as a mattress for pregnancy or a supportive body pillow, along with taking steps to improve your sleep hygiene and unwind in the evening, can help you sleep better without supplements.

Even after childbirth, it’s wise to be cautious with melatonin, particularly if you’re breastfeeding. If you’re struggling to sleep well after a C-section, talk to your doctor about possible solutions.

Featured Mattresses

Featured Products