Safe and Natural Remedies for Better Sleep During Pregnancy


Discovering your pregnancy can be wonderful news, but the journey comes with its unique set of challenges. As your body adjusts to being pregnant, you may experience changes in sleep patterns and quality.

The first trimester might bring better sleep, while the third trimester often leads to restlessness and diminished sleep quality. If you’re struggling with insomnia during pregnancy, there are remedies to improve your sleep quality.

In this comprehensive guide, we’ll explore natural and safe remedies recommended by experts to help you get a good night’s sleep while pregnant.

Can You Take Melatonin While Pregnant?

Understanding Melatonin

Melatonin is a natural hormone produced by the body to help establish and maintain the circadian rhythm, as explained by Dr. Sivani Aluru, an OB-GYN at Southern Illinois University. This hormone aids in falling asleep and staying asleep longer.

Considerations for Pregnant Women

When it comes to using melatonin during pregnancy, Dr. Aluru points out that since it is a supplement, it is not regulated by the FDA, and the amount in over-the-counter preparations can vary significantly.

She also notes that there isn’t enough evidence to evaluate melatonin usage in pregnancy and its impact on the developing fetus. Given these uncertainties, it might be wise to consider other natural remedies.

Best Natural Remedies to Help You Sleep During Pregnancy

1. Yoga

Yoga offers several benefits for pregnant women, including improved sleep. Prenatal yoga, specifically tailored for expectant mothers, incorporates gentle stretches and breathing exercises that can aid relaxation and promote better sleep.

Additionally, yoga can help alleviate physical discomfort, reduce stress, and enhance overall well-being.

2. Massages

Prenatal massages can help alleviate pregnancy-related discomfort, reduce stress, and promote better sleep.

A professional massage therapist experienced in prenatal massage techniques can target specific areas of tension and help improve circulation, contributing to enhanced relaxation and improved sleep quality.

3. Warm Baths or Heating Pads

Taking a warm bath before bedtime can relax muscles, ease tension, and prepare your body for sleep.

Similarly, using a heating pad on low to moderate heat can provide relief from back pain or discomfort, promoting better sleep. It’s important to use heating pads cautiously and avoid placing them directly on the abdomen.

4. Exercise

Regular, gentle exercise during pregnancy can contribute to better sleep by reducing stress and anxiety while promoting physical tiredness.

Engaging in activities like walking, swimming, or prenatal exercise classes can help regulate your sleep-wake cycle and improve overall sleep quality.

5. Tart Cherry Juice

Tart cherry juice is a natural source of melatonin and has been studied for its potential to improve sleep quality.

Consuming tart cherry juice in moderation may offer a natural way to support better sleep during pregnancy due to its melatonin content and antioxidants that can help regulate the sleep-wake cycle.

6. Practicing Good Sleep Hygiene

Establishing good sleep habits can significantly improve sleep quality.

This includes maintaining a consistent sleep schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime, and managing stress through relaxation techniques or mindfulness practices.

Sleep Aids to Avoid During Pregnancy

1. CBD

The use of CBD (cannabidiol) products during pregnancy is a topic of ongoing research and debate. While some studies suggest potential benefits for certain conditions, the effects of CBD on pregnancy and fetal development are not yet fully understood.

Due to the lack of conclusive evidence regarding safety, it’s generally recommended to avoid CBD products during pregnancy.

2. Certain Herbal Teas

While herbal teas are often considered safe, some varieties contain ingredients that may not be suitable for pregnant women. Herbs such as chamomile, ginger, and peppermint, which are commonly found in teas, can have varying effects on pregnancy.

It’s essential to consult with a healthcare provider before consuming herbal teas to ensure they are safe during pregnancy.

3. Benzodiazepines

Benzodiazepines are a class of medications used to treat anxiety, insomnia, and other conditions. However, their use during pregnancy is associated with potential risks to the baby, including the risk of birth defects and withdrawal symptoms.

It’s crucial to discuss alternative treatments with a healthcare provider if you are currently using benzodiazepines and are pregnant or planning to become pregnant.


In conclusion, prioritizing sleep during pregnancy is essential for overall health and well-being. By incorporating natural remedies and making informed choices, expectant mothers can improve their sleep quality without compromising the safety of their pregnancy.

Always consult with a healthcare provider before introducing new remedies or making significant changes to your routine during pregnancy to ensure the best possible outcomes for both you and your baby.

** The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.