Is Valerian Root Safe for Pregnancy?

Is Valerian root safe for pregnancy? No. It's essential to consult with a trusted source of medical advice such as your primary care provider when considering supplements while pregnant or breastfeeding.

Valerian Root is not recommended for pregnant or postpartum women, including those who are breastfeeding. But don’t worry; if you came here because you want help supporting your sleep, we’ve got you covered! This article will discuss safe and effective sleep support tips for pregnant and postpartum women.

Around 80% of women report difficulty sleeping during pregnancy.[1] This shouldn't come as too much of a surprise; your body is working overtime and supporting the baby.

Despite these sleep difficulties, pregnant people should not use sleep aids like Valerian Root and Melatonin due to a lack of conclusive research on their safety during pregnancy.

It is essential to note that taking Valerian Root while pregnant is not recommended. It is also not recommended for postpartum women, including those who are breastfeeding, due to insufficient data. If you have sleep concerns, please discuss them with your healthcare provider.

It is also not safe to take Melatonin while pregnant. For more information, read more our blog about the question, is it safe to take melatonin while pregnant.

During pregnancy, you want to make sure that everything you put into your body is safe for the baby, which is why it's essential only to use supplements that have been sufficiently researched to be safe during pregnancy, with the medical advice of your primary care provider or OB/GYN.

Why Sleep Matters When You're Expecting

Sleep is essential for everyone, including you and the baby. And while good sleep quality is vital during pregnancy, many of pregnancy's physical and hormonal effects can make sleep issues more common.[2]

It's important to be mindful of your sleep quality and do what you can to support it. Why is sleep important during pregnancy? Research has shown sleep quality is connected to your health-related quality of life during pregnancy.[3]

Is Valerian Root Safe During Pregnancy?

As stated above, there is currently not enough research to say whether Valerian Root is safe for pregnant or postpartum women, including those who are breastfeeding.

Due to the importance of health in this stage of your and your baby's life, it is best to avoid anything that has not been researched adequately, like the interactions between Valerian Root, pregnancy, and breastfeeding.

However, that doesn't mean there aren't other healthy habits you can take up to support your sleep quality.

Healthy Sleep Habits for Expecting Moms

Several easy changes to your sleep hygiene habits can support sleep for pregnant or postpartum women.

We all know the crankiness and general malaise that comes with lack of sleep, and we want to avoid what happens if you don’t sleep. So, for that purpose, here are some sleep support tips!

Create a sleep-friendly environment

Keeping control of your sleep environment and tuning it to your needs is a great way to support your sleep quality. Manage the temperature in your room by bringing in a fan or finding the perfect number of blankets.

Light leaking into a dark room can also affect your sleep, so try getting blackout curtains to curtail light from outside, which can be disruptive. If you can dim the lights in your room hours before bedtime, it can ease your mind into sleep.

Some people prefer to sleep with a white noise machine or app to provide a calming auditory space for sleep, try it out!

Find your perfect sleeping position

Finding your preferred sleeping position can ease you into sleep every night.

Side sleeping is recommended for pregnant women, and using pillows under your bump, between your legs, and around your body for support can help you find the most comfortable sleeping position for you.[4]

Stick to a routine

If you have a cat, you know that they like to stick to routines and are very vocal when things aren't delivered on time. We may be more like cats than we think: our brains like routine, especially when it comes to sleep.

Giving yourself a routine that you do every night at the same time before bed can help improve sleep quality. Sleeping and waking at the same time each day eases your body into regular sleep.

Limit screen time

The screens we're often glued to during the day emit blue light, inhibiting our natural Melatonin production that gets us ready for sleep.

Try limiting screentime in the hours before bed; analog solutions like books can provide a calmer form of bedtime entertainment without the blue light and constant attention-grabbing of endless scrolling.

Get daytime exercise

While avoiding intense workouts close to bedtime is best, a daytime exercise routine can help you get to sleep.

Meeting exercise guidelines can lead to better sleep quality and quicker sleep latency for pregnant people.[5]

If you want to get some gentle exercise closer to bedtime, a brisk walk, calming yoga, or a bedtime stretching routine can provide some soothing alternatives.

Before adding exercise to your daily routine, check with your primary care provider or OB/GYN for guidance on safe exercise in every stage of pregnancy.

Watch what you eat

Getting all the nutrients you need is essential during pregnancy.

Always aim for a balanced diet, including all essential vitamins and minerals.

Try to avoid heavy meals and caffeine in the hours before bedtime, which can cause sleep disruptions.

Instead of a caffeinated beverage, a calming herbal tea can be a great mug to sip during bedtime hours.

If you are looking for prenatal nutritional support, Nature Made^® Prenatal Multivitamin Folic Acid + DHA Softgels are formulated with Folic Acid plus 19 key nutrients to support the baby's development and mom's overall health.

Check out our blog What Are Prenatal Vitamins? for more information.^†

Manage stress

Taking mindful time to relax before bed can help calm your brain down and prepare for sleep.

Thankfully, there are plenty of techniques to help you wind down at the end of the day.

Try a breathing exercise to slow down and relax your body and brain.

Mindfulness and meditation can also help you prepare for restful sleep.

What About After You've Had Your Baby?

The importance of sleep doesn't end after you've given birth! The tips above can also help you improve your sleep hygiene postpartum.

Valerian Root is not recommended for breastfeeding women, as there is not enough research to determine whether or not it is safe for breastfeeding mothers.

It's best to avoid using Valerian Root until the safety for breastfeeding mothers is determined through research.

Making Informed Choices for Pregnancy

Pregnancy and postpartum care are complicated stages of your life, and your first priority should always be safety for you and the baby. That's why it's so important to regularly consult with your doctor for personalized advice on health concerns, including sleep hygiene.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Cannon S, Hayman M, Lastella M. Pregnant Women's Attitudes and Beliefs towards Sleep and Exercise: A Cross-Sectional Survey. Clocks Sleep. 2023;5(1):34-44. Published 2023 Jan 17. doi:10.3390/clockssleep5010004
2. Won CH. Sleeping for Two: The Great Paradox of Sleep in Pregnancy. J Clin Sleep Med. 2015;11(6):593-594. Published 2015 Jun 15. doi:10.5664/jcsm.4760
3. Peters AEJ, Verspeek LB, Nieuwenhuijze M, Harskamp-van Ginkel MW, Meertens RM. The relation between sleep quality during pregnancy and health-related quality of life-a systematic review. J Matern Fetal Neonatal Med. 2023;36(1):2212829. doi:10.1080/14767058.2023.2212829
4. How Can You Sleep Better During Pregnancy? Sleep Foundation. Published June 14, 2021. https://www.sleepfoundation.org/pregnancy/tips-for-better-sleep
5. McCarthy TA, Velez SM, Buckman JF, Spaeth AM. The Role of Meeting Exercise and Nutrition Guidelines on Sleep during Pregnancy. Nutrients. 2023;15(19):4213. Published 2023 Sep 29. doi:10.3390/nu15194213