I’m a new mother and I am having a hard time sleeping. I seem to have lot of thoughts rushing through my head at night, and I can’t wind down. A friend of mine suggested I take a melatonin supplement before bed. Is this ok to take while breastfeeding? Could it harm the baby in any way?
I found information on LactMed, a database of drugs to which breastfeeding mothers may be exposed. On the site it says, “Melatonin is the hormone produced by the pineal gland that plays a role in regulating sleep and circadian rhythm as well as a possible role in gut-brain signaling. It is a normal component of breastmilk…” It also says, no data exists on the safety of taking melatonin supplements while breastfeeding. This is surely something you’ll want to discuss with your baby’s pediatrician.
Before resorting to taking dietary supplements to help with sleep, consider looking at your sleep hygiene and simple steps you can take to promote better sleep.
Good sleep, just like regular exercise and a balanced diet, is critical for optimal health. Yet, more than 40 percent of adults say they rarely get a good night sleep. Poor sleep hygiene is a major contributor to sleep disturbances.
For instance, did you know that a short walk outside in the fresh air and sunshine helps regulate melatonin for both you and your baby? Also, good sleep habits aren’t just for children and babies. Winding down before bed in a screen-free zone can do wonders for your brain. Many of my clients take their cell phones or tablets to bed with them so they can work, check emails, or surf the Web. And many keep their cell phones next to them to use as an alarm clock.
But there may be physical ramifications to taking your work and technology to bed with you.
The blue light emitted from TVs, laptops, tablets, and smartphone screens disrupts the brain’s natural melatonin production and can cause you to be more alert.
So if you’re guilty of “do as I say, not as I do,” start now establishing healthy sleep habits for yourself as well as your children. Begin by not using the bed as an office. Go screen-free at least an hour before bedtime and incorporate some relaxing routines to unwind and prepare for sleep. Try a warm bath, some gentle yoga, and a good book. Keep cell phones and tablets out of the bedroom so you aren’t tempted to check them if (or when) you wake during the night. Don’t use your phone or tablets when your little one wakes for a middle-of-the-night feeding, either. A dark, quiet space will help baby return to dreamland more easily, too.
