Pregnancy-related discomforts can make achieving quality sleep a challenge, leading some expectant mothers to consider melatonin during pregnancy as a potential sleep aid. Melatonin is a naturally occurring hormone that regulates the sleep-wake cycle and is commonly used to treat sleep disorders, particularly in individuals over 55. It is also widely available as an over-the-counter dietary supplement in the U.S.
However, the unguided use of melatonin during pregnancy may carry potential risks for both mother and baby. Due to limited research on its safety during pregnancy, it’s crucial to consult a healthcare provider before use. Exploring safe alternatives can help ensure both maternal well-being and healthy fetal development.
- What Is Melatonin?
- Is It Safe to Take Melatonin During Pregnancy?
- Potential Benefits of Melatonin During Pregnancy
- Possible Side Effects of Melatonin
- Pregnancy-Safe Alternatives to Melatonin
What Is Melatonin?
Melatonin is a natural hormone produced by the pineal gland in response to darkness. It plays a crucial role in regulating the body’s circadian rhythm, or internal 24-hour clock, which influences the sleep-wake cycle, hormone production, and body temperature.
Exposure to artificial light at night can disrupt melatonin production, potentially affecting sleep patterns.
Synthetic Melatonin & Its Uses
Melatonin supplements are synthetic versions of the hormone, designed to mimic its natural function. These are commonly used to help with:
- Insomnia and sleep disturbances
- Jet lag and shift work-related sleep issues
- Neurodegenerative disorders
- Post-traumatic brain injuries
Ongoing research is also exploring whether melatonin has potential benefits for metabolic, cardiovascular, reproductive, and psychological health.
Does Melatonin Help With Sleep?
Melatonin helps regulate sleep patterns by signaling to the body that it’s time to rest. Synthetic melatonin supplements may help individuals:
- Fall asleep faster
- Reduce nighttime awakenings
- Improve sleep quality
However, pregnant women experiencing sleep issues should consult their doctor or midwife before using melatonin, as its effects on pregnancy remain inconclusive.
Is It Safe to Take Melatonin During Pregnancy?
Melatonin supplements are not generally recommended during pregnancy due to limited research on human safety. Although melatonin occurs naturally in the body, its supplemental form may lead to higher-than-normal levels, which could pose risks to the developing baby.
Key Concerns About Melatonin in Pregnancy
- Lack of human studies – There isn’t enough research to confirm its safety for pregnant women.
- Potential pregnancy complications – Animal studies suggest possible negative effects on pregnancy outcomes.
- High doses in supplements – Over-the-counter melatonin can increase melatonin levels up to 20 times the normal range.
- Not FDA-regulated – In the US, melatonin is classified as a dietary supplement, meaning its purity and dosage can vary between brands.
Because of these factors, pregnant women should only take melatonin if prescribed by their healthcare provider.
Potential Benefits of Melatonin During Pregnancy
Natural (endogenous) melatonin levels increase as pregnancy progresses, peaking around 32 weeks of gestation. Some studies suggest that natural melatonin may play a role in:
- Placental development & function
- Protecting fetal cells from oxidative stress (acting as an antioxidant)
- Helping regulate fetal sleep cycles in late pregnancy
- Supporting fetal brain development
- Reducing risks of pregnancy complications like preeclampsia and intrauterine growth restriction (IUGR)
- Enhancing oxytocin effects to support labor
While natural melatonin plays a crucial role in pregnancy, the effectiveness and safety of melatonin supplements remain uncertain due to dosage concerns and lack of research.
Possible Side Effects of Melatonin
Melatonin is generally well tolerated, but some individuals may experience side effects. Pregnant women should be especially cautious and consult a doctor if they notice any unusual symptoms.
Common Side Effects
- Daytime sleepiness or fatigue
- Nausea or stomach discomfort
- Headaches or dizziness
- Anxiety or irritability
- Dry mouth or itchy skin
- Vivid dreams or night sweats
Rare but Serious Side Effects
- Depressive feelings or mood changes
- Blurry vision or excessive tearing
- Fainting or dizziness
- Unexplained bruising or blood in urine
- Flare-ups of skin conditions like psoriasis
If any of these symptoms occur, stop taking melatonin and consult your healthcare provider immediately.
Pregnancy-Safe Alternatives to Melatonin
If you’re struggling with insomnia or sleep issues during pregnancy, there are safer alternatives to consider.
- Occasional use of antihistamines – Medications like doxylamine and diphenhydramine are sometimes used under medical guidance for sleep support.
- Addressing the root cause – A doctor can determine whether hormonal changes, stress, or discomfort are causing sleep disturbances and recommend pregnancy-safe solutions.
According to the Journal of Sleep Research, nearly 38.2% of pregnant women experience insomnia symptoms. Instead of self-medicating, it’s best to work with a healthcare provider to find safe and effective sleep strategies.
Natural Ways to Boost Melatonin Levels
Melatonin is a naturally occurring hormone that helps regulate sleep and is found in various plant- and animal-based foods. Incorporating melatonin-rich foods into your diet and making small lifestyle changes can naturally support healthy melatonin production.
Melatonin-Rich Foods to Add to Your Diet
Including melatonin-rich foods in your meals may help promote better sleep and support your body’s natural rhythms. Some of the best food sources include:
🥚 Eggs
🐟 Fatty Fish (such as salmon & tuna)
🥛 Milk
🌱 Lentils
🥜 Nuts (especially pistachios)
🌾 Whole Grains (such as rice, wheat, barley, and oats)
🍇 Fruits (grapes, tart cherries, and strawberries)
🥒 Vegetables (tomatoes, cucumbers, and peppers)
🍄 Mushrooms
Other Ways to Naturally Increase Melatonin
Beyond diet, small adjustments to daily habits can help enhance melatonin production and improve sleep quality.
☀️ Get Regular Sunlight Exposure – Spending time in natural daylight during the day helps regulate the body’s circadian rhythm.
📵 Reduce Screen Time Before Bed – Avoid blue light from screens and bright lights in the evening, as they suppress melatonin production and disrupt sleep.
By combining melatonin-rich foods with healthy lifestyle habits, you can naturally support better sleep without relying on supplements.