Melatonin and pregnancy often raise questions, especially for expectant mothers struggling with sleep-related discomfort. Since melatonin is a natural hormone that helps regulate the body’s sleep-wake cycle, many consider it a possible solution during pregnancy. While commonly used to manage sleep issues—especially in adults over 55—it’s also available over the counter in the U.S. as a dietary supplement. However, just because it’s easy to access doesn’t mean it’s risk-free. In fact, using melatonin without medical guidance during pregnancy may pose risks to both the mother and the baby. Ahead, explore whether melatonin is safe during pregnancy, its potential side effects, and safer alternatives for better rest.
Melatonin and Pregnancy: What Expecting Moms Should Know
Sleep can be hard to come by during pregnancy—and many turn to natural remedies for relief. One common option is melatonin, a hormone known for regulating sleep. But before reaching for a supplement, it’s important to understand the relationship between melatonin and pregnancy—including the benefits, risks, and safer alternatives.
What Is Melatonin?
Melatonin is a natural hormone produced by the brain’s pineal gland in response to darkness. It helps regulate your body’s internal clock—especially the sleep-wake cycle. When nighttime falls, melatonin levels rise, signaling your body it’s time to rest. Exposure to artificial light or screens late at night can disrupt its production.
Synthetic melatonin supplements aim to mimic the body’s natural hormone. These are often used to manage jet lag, insomnia, or sleep issues related to shift work. However, their use during pregnancy remains a topic of caution.
Is It Safe to Take Melatonin While Pregnant?
Currently, there’s not enough scientific evidence to confirm the safety of melatonin supplements during pregnancy. Animal studies have raised concerns about potential risks, and human research is limited. Because of this uncertainty, most healthcare providers advise against using over-the-counter melatonin during pregnancy without professional guidance.
Over-the-counter melatonin is not regulated by the FDA, meaning doses can vary widely between products. Some supplements contain levels far above what the body would naturally produce—potentially increasing risks to the developing baby. Always consult your doctor before using melatonin in any form during pregnancy.
Does Melatonin Help With Sleep?
Melatonin supplements may help shorten the time it takes to fall asleep and reduce night wakings. But if you’re pregnant and struggling with insomnia, it’s essential to speak with your doctor or midwife before trying melatonin. There may be safer, more effective options tailored to your specific needs.
Natural Changes in Melatonin During Pregnancy
Your body actually produces more melatonin as pregnancy progresses. Levels start increasing around the 24th week and peak around week 32. This hormone can cross the placenta and interact with receptors in your baby’s developing body, influencing their sleep cycles and internal rhythms.
Potential Benefits of Melatonin in Pregnancy (Endogenous)
While more studies are needed, early research suggests natural melatonin might play a helpful role in:
- Supporting healthy placental function
- Reducing oxidative stress and boosting immune function
- Aiding fetal brain development and sleep pattern formation
- Lowering the risk of complications like preeclampsia or intrauterine growth restriction (IUGR)
- Enhancing oxytocin’s effects and supporting labor
These potential benefits are linked to melatonin your body produces—not high-dose supplements.
Side Effects of Melatonin Supplements
Although generally well tolerated, melatonin can cause side effects—especially during pregnancy. Some may include:
- Daytime drowsiness or fatigue
- Nausea or stomach upset
- Headaches or dizziness
- Mood changes, anxiety, or restlessness
- Vivid dreams or night sweats
- Dry mouth or itchy skin
Rare but serious side effects could include blurry vision, confusion, bruising, or symptoms resembling psoriasis. Always report unusual symptoms to your doctor.
Pregnancy-Safe Alternatives to Melatonin
If you’re experiencing pregnancy-related insomnia, there are other safer options to explore:
- Doxylamine and diphenhydramine are antihistamines often used under medical guidance for occasional sleep troubles.
- Creating a relaxing bedtime routine, limiting screen time, or using pregnancy-safe teas like chamomile may also help.
- Light stretching, warm baths, or guided meditation can ease nighttime restlessness.
Your doctor can help determine the underlying cause of your sleep difficulties and offer the safest solution.
Natural Ways to Boost Melatonin and Improve Sleep During Pregnancy
For moms-to-be exploring gentle options to support rest, boosting your body’s natural melatonin levels is a safe and effective alternative. Fortunately, certain foods and lifestyle choices can naturally encourage melatonin production—supporting better sleep without the risks tied to supplements.
Foods That May Help Increase Melatonin
Adding melatonin-rich foods to your pregnancy diet can gently enhance your body’s nighttime hormone levels. Here are some nutrient-dense options that support melatonin and pregnancy naturally:
- Eggs
- Fatty fish (like salmon or sardines)
- Cow’s milk
- Lentils and legumes
- Pistachios and other nuts
- Whole grains like oats, barley, wheat, and rice
- Fruits such as tart cherries, grapes, and strawberries
- Vegetables like tomatoes, bell peppers, and cucumbers
- Mushrooms
Including these foods in your daily meals may not only support sleep but also provide key nutrients beneficial for both mom and baby.
Other Natural Ways to Encourage Melatonin Production
Apart from food, you can support your body’s melatonin rhythm through mindful lifestyle habits:
- Get plenty of natural light exposure during the day, especially in the morning
- Limit screen time before bed—blue light from phones, tablets, and TVs suppresses melatonin release
- Dim indoor lighting in the evening to help your body shift into nighttime mode
- Stick to a consistent sleep routine, even on weekends
Small changes in your daily habits can reinforce your natural sleep-wake cycle, creating a more restful nighttime experience.
Safety Precautions When Taking Melatonin During Pregnancy
If your healthcare provider does recommend melatonin, it’s important to use it cautiously. Follow these safety guidelines to reduce potential risks:
- Inform your doctor of all medications and supplements you’re currently taking
- Avoid combination supplements with melatonin and other herbs unless approved
- Never exceed the prescribed dose or change the timing on your own
- Only take melatonin at the time advised—timing impacts how it interacts with your natural rhythm
- Avoid melatonin if you have liver disease, kidney problems, or autoimmune conditions
- Report any unusual symptoms to your doctor right away
Always prioritize your doctor’s guidance when managing sleep challenges during pregnancy.
Safe and Effective Alternatives to Improve Sleep While Pregnant
Even without supplements, there are many safe and simple techniques to enhance sleep quality during pregnancy. Consider trying these supportive strategies:
- Stick to a consistent bedtime and wake time
- Engage in light exercise daily—but not too close to bedtime
- Limit daytime naps to avoid nighttime disruption
- Try guided meditation or calming music before bed
- Take a warm bath or shower in the evening
- Read a book to relax your mind
- Use aromatherapy with safe essential oils for relaxation
- Keep your bedroom cool, quiet, and screen-free
- Limit caffeine intake, especially in the afternoon and evening
- Finish your last meal 2–3 hours before bed
- Avoid spicy or acidic foods that may cause reflux
- Drink water throughout the day, but taper off in the evening
- Sleep on your side with a pillow between your legs or try a wedge for back support
For persistent sleep problems, you may explore therapies like cognitive behavioral therapy (CBT), prenatal massage, acupuncture, yoga, or mindfulness—always under the care of certified professionals.
Pregnancy and sleep don’t always go hand in hand, but by understanding the connection between melatonin and pregnancy, you can make informed, safe choices. Focus on natural methods first, and only consider supplementation under medical supervision. With a thoughtful routine and supportive habits, you can enjoy deeper rest and a healthier pregnancy journey.