Is Melatonin Safe During Pregnancy?

The short answer: Check with your healthcare provider before starting melatonin. Supplemental melatonin hasn't been well studied in pregnancy, there's no established safe dose, and "natural" doesn't automatically mean risk-free. Most healthcare providers suggest trying sleep-hygiene strategies first.

Somewhere around week 20, you may notice that falling—and staying—asleep has become its own kind of labor. Between a growing belly, a very active bladder, and a brain that won't quit running through nursery colors and hospital bags, pregnancy insomnia is exhausting…but not uncommon.

So, in the face of these restless nights, it’s understandable that you’d be tempted to reach for melatonin—the cheap, over-the-counter gummy that's already in half of America's medicine cabinets. After all, melatonin is a hormone your own body already makes every night, so it may seem like a gentler option than a sleeping pill. But "your body already makes it" and "it's safe to take extra of it during pregnancy" are two very different claims, and the research hasn't caught up to how popular melatonin supplements have become. Before you add a gummy or tablet to your nightstand, here's what the research says about melatonin and pregnancy, why "it's just a hormone" doesn't settle the safety question, and what sleep experts recommend trying first.

Can I take melatonin while pregnant?

There are still a lot of unknowns about melatonin’s safety during pregnancy. While melatonin is a hormone your body already produces, supplement doses are typically far higher than what your body makes on its own, and taking those higher doses hasn't been well studied in pregnant people. What researchers do know is that your body's own melatonin production changes dramatically during pregnancy. Melatonin levels naturally climb throughout pregnancy and peak in the third trimester, then return to typical levels after delivery.

Taking melatonin as an over-the-counter supplement is a different story. Studies simply haven't been done to determine whether melatonin supplements raise the chance of complications like preterm delivery or low birth weight, or whether they affect a child's behavior or learning later. A handful of small clinical trials have looked at melatonin for specific medical uses in pregnancy—like reducing blood loss during a c-section—with mixed results, but those studies weren't designed to answer the sleep-supplement question most expecting parents are actually asking.

Because the research is so limited, groups including the National Center for Complementary and Integrative Health (NCCIH), part of the NIH, advise that anyone who is pregnant or breastfeeding talk with a healthcare provider before using melatonin or any other supplement.

What are the risks?

Even without a definitive "unsafe" verdict, there are a few real reasons providers tend to be cautious:

• Limited safety data: As outlined above, there's not enough research to say how supplemental melatonin affects a developing baby, whether taken occasionally or regularly.
• Unregulated dosing: In the United States, melatonin is sold as a dietary supplement, not a drug, which means it isn't reviewed by the Food and Drug Administration (FDA) for safety or effectiveness before it hits shelves. Manufacturers are responsible for their own safety and labeling, and independent testing has repeatedly found that the actual melatonin content in supplements can differ substantially from what's printed on the label.
• Next-day grogginess: Like any sleep aid, melatonin can cause daytime drowsiness, which matters if you're driving or caring for other children.
• Limited data on drug interactions: Melatonin can interact with certain medications, including blood thinners, so it's worth a conversation with your provider if you take other prescriptions.

Does it change by trimester?

Not really. There isn't a trimester in which melatonin supplementation is established as safe, largely because so little trimester-specific research exists. If sleep is a struggle in your first, second, or third trimester, the same advice applies: Raise it with your provider rather than self-prescribing, especially since your body is already increasing its own melatonin production as pregnancy progresses.

Better Sleep While Pregnant, Without Melatonin

The good news is there's plenty you can do for pregnancy insomnia that doesn't involve an unregulated supplement.

• Talk to your provider first: Before adding melatonin or any sleep supplement, ask your healthcare provider what they recommend for your specific situation.
• Keep a consistent bedtime and wind-down routine: Going to bed and waking up around the same time each day helps reinforce your body's own sleep-wake cycle.
• Set up your sleep space for comfort: A pregnancy pillow, side-sleeping position, and a cool, dark room can go a long way, especially during third-trimester sleep struggles.
• Limit screens and caffeine later in the day: Both can interfere with your body's natural melatonin production right when you need it most.
• Try relaxation techniques: A warm—not hot—bath, gentle prenatal stretching, or a few minutes of breathing exercises can help signal to your body that it's time to wind down.

When to Call Your Doctor or Midwife

Reach out to your healthcare provider if:

• Ongoing insomnia is affecting your daily functioning, mood, or safety.
• You've been taking melatonin and want guidance on whether to continue or stop.
• Any sleep-related symptom—like loud snoring, gasping, or restless legs—is worrying you.

• FAQ

Is melatonin safe in the first trimester?

There isn't enough research to say it's clearly safe at any stage of pregnancy, including the first trimester. Speak with your provider before taking it.

Isn't melatonin natural, and therefore safe?

Not necessarily. Your body makes melatonin naturally, but supplement doses are often much higher than what your body produces on its own, and their effects in pregnancy simply haven't been well studied. "Natural" and "well studied" aren't the same thing.

What can I take for sleep while pregnant?

Start with sleep-hygiene steps, like a consistent bedtime and a comfortable side-sleeping setup. If you need more support, your provider can help you weigh safer options for your specific situation.

The Bottom Line

Melatonin might feel like a low-risk, drugstore-aisle solution to pregnancy insomnia, but the research simply hasn't caught up to how popular it's become. Between the lack of pregnancy-specific safety data and the fact that supplements aren't held to the same manufacturing standards as medications, most healthcare providers recommend trying sleep hygiene and comfort measures first—and looping in your provider before adding melatonin to your nightly routine.

More Sleep-Better Tips:

• Why Darkness Is Your Sleepytime Friend
• A Grownup’s Guide to Napping
• How to Prioritize Your Sleep During Parental Leave
• Is Revenge Bedtime Procrastination Keeping You Up at Night?

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• National Center for Complementary and Integrative Health: Melatonin: What You Need To Know
• National Library of Medicine: Melatonin MotherToBaby Fact Sheet
• U.S. Food and Drug Administration: Information for Consumers on Using Dietary Supplements
• National Library of Medicine: Melatonin
• National Institutes of Health, NIH Research Matters: Use of Melatonin Supplements Rising Among Adults

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.