Are natural sleep aids safe during pregnancy?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.During pregnancy, it is essential to exercise caution when using any natural sleep aids. Except for magnesium and glycine, most supplements come with a risk. You should be particularly careful with supplements like valerian root and passionflower; these two should be avoided due to their potential to stimulate the uterus. Most importantly, melatonin will affect important hormones that the fetus needs to develop. Please be sure to get approval from your OB-GYN before using any sleep aids while pregnant.
Magnesium Protocol
- Glycinate form only (avoid citrate or oxide)
- 200-300mg daily with evening meal
- Reduces leg cramps and restless legs
- Improves sleep quality by 40% in studies
Glycine Use
- 2-3 grams dissolved in caffeine-free tea
- Lowers core temperature safely
- No documented fetal risks
- Avoid in kidney impairment cases
Critical Avoidances
- Valerian root: Uterine stimulation risk
- Passionflower: Potential contraction trigger
- Melatonin: Hormonal pathway disruption
- CBD: No safety data exists
Strategies and methods that do not involve the use of supplements are the safest solutions. For example, sleeping on your left side increases blood flow and lessens heartburn. Supporting your belly with pregnancy pillows can help. Diaphragmatic breathing enables you to relax. Maintain a cooler bedroom temperature of 68°F / 20°C. These non-supplemental approaches completely avoid the risks associated with substances.
There are critical timing considerations for approved aids. Magnesium has a second-trimester start under supervision. Glycine should be stopped by week 36. New supplements should never be started during the first trimester, as this is when the fetus is most impacted. You should discuss all timing or dosages with your OB-GYN.
*Always keep a close watch for any adverse responses*. Report any instances of *decreased fetal movement*. Record *daytime blood pressure readings* with magnesium use. Be aware of any gastrointestinal issues that may be associated with the use of glycine. Track sleep *quality* in a sleep journal. Natural alternatives can aid, not replace, professional prenatal care and monitoring.
Read the full article: 10 Natural Sleep Aids That Work
