8 tips to combat pregnancy fatigue

Pregnancy is an incredible journey to motherhood, but it can also be stressful. Pregnancy fatigue, the overwhelming feeling of tiredness, often hits hardest in the first and third trimesters. This is caused by hormonal changes, increased blood volume and the body’s hard work to build new life.¹

Let’s take a look at what causes pregnancy fatigue and how long it lasts, plus helpful tips on how to beat the fatigue and boost your energy.

Pregnancy fatigue can occur differently for everyone. You may never get enough sleep, and extreme fatigue is common in early pregnancy. Pregnancy fatigue feels like:²

Difficulty waking up in the morning
Feeling constantly sleepy throughout the day
You find it difficult to complete daily tasks
I’m having trouble concentrating
The feeling of never having enough energy

If you’re one of the lucky ones, you might not even experience it!

Pregnancy fatigue shows you that it is time to slow down and adapt to any changes in your body. You’ll likely feel the brunt of your fatigue in the first trimester, and the fatigue will set in again in the third trimester as you get closer to delivery.³

Your development placenta requires the heart to pump faster and harder as blood volume increases to keep up with the needs of your fetus. All of these activities can make you sleepy and sometimes out of breath. Progesterone, the hormone responsible for keeping you pregnant and suppressing contractions, also rises sharply in the first trimester and is a major contributor to making you feel exhausted.^3.4

Most women experience fatigue, among other things earliest symptoms of pregnancyduring the first 12 weeks and may last until the end of the first trimester.⁵ You may not be able to stay awake all day without taking a nap. If you feel sluggish and tired throughout the day even though you sleep well at night, don’t worry – this is completely normal. This first trimester fatigue should subside after about 13 weeks.

Pregnancy fatigue usually occurs at the beginning of the first trimester and subsides at the beginning of the second trimester.¹ By 13 weeks, you may have more energy and feel like yourself again. Use this newfound energy to do what you need to do before baby comes. It’s very likely that your pregnancy fatigue will kick in again in the third trimester as your baby (and you) continue to grow.

Consider these tips on how to overcome fatigue during pregnancy and gain much-needed energy:

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Aim for seven to nine hours of quality sleep per night and take short naps during the day if you feel pregnancy fatigue. Create a comfortable sleeping environment by dimming the lights Pregnancy pillow to help you sleep and maintain a comfortable room temperature. Finding a comfortable place to sleep and establishing a regular sleep schedule can help you get the rest you and your growing baby need.

Dehydration can increase feelings of tiredness. Drink eight to twelve glasses of water daily to stay hydrated. Drink water, herbal teas and natural fruit juices and try to limit caffeine intake.⁶

Drinking water helps you digest your food, supports the circulation of nutrients in the body and helps eliminate waste products. Adequate fluid intake also contributes to shaping Amniotic fluid around your baby.⁶

To combat pregnancy fatigue, a balanced diet is essential. When you feel nauseated, you may find it difficult to even think about eating, but try to eat small, frequent meals and snacks every three to four hours to stabilize your blood sugar and prevent energy slumps. It’s okay to indulge occasionally, but try to eat a variety of foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide important nutrients that can boost your energy levels.⁷

While pregnancy fatigue can make you feel exhausted and want to curl up on the couch gently and regularly Exercise can help increase your energy. By moving your body you can improve your mood, strength, posture and endurance. Exercise can be helpful here too annoying pregnancy symptoms like flatulence, constipationand pain. Physical activity during pregnancy can reduce your risk of having a cesarean section. Gestational diabetesAnd high blood pressure.^7.8

Pregnancy yoga, PilatesSwimming and walking are excellent, low-impact options that help increase your energy, improve blood circulation, etc Reduce swelling. Aim to exercise for about 30 minutes, or as much as you can tolerate, five days a week. Always consult your doctor before starting or continuing any exercise during pregnancy.^8th

Listen to your body

Pay close attention to your body’s signals. If you are tired, take a break to rest. A nap may not always be an option when overwhelming fatigue strikes, but taking a few minutes to sit down can be especially helpful at work. Overexertion only leads to increased fatigue and discomfort. Remember that pregnancy is not the time to push your limits.⁹

Stress can lead to feelings of fatigue. You can use relaxation techniques such as deep breathing, meditationAnd prenatal massage Reduce and relieve stress Pregnancy hormonesand promote a feeling of calm. Surround yourself with supportive, understanding people who can provide emotional support.¹⁰

Don’t be afraid to ask family and friends for help. Pregnancy requires you to set priorities, and accepting help with housework, child care, or other tasks can be extremely helpful.

If you can, hire a cleaner to help you reduce the load around the house. If you have other children, ask a trusted friend or family member to help you do activities or give you a few hours of peace and quiet.

Every expectant mom needs to practice self-care. Participate in activities that recharge your energy and mind. Reading, meditating, taking a warm bath, or pursuing a calming hobby can be a welcome break from everyday life and the demands of pregnancy.

Although it is normal to feel more tired during pregnancy, you should call your doctor if you experience extreme tiredness, especially if it is accompanied by dizziness. Chances are you will experience it anemia (a low red blood cell count) in which not enough oxygen is transported throughout your body, causing you to feel tired and weak.^11,12

Fortunately, improving your diet with more iron-rich foods such as lentils, liver, shrimp, turkey, fortified grains, beans, and iron supplements can help. In extreme cases of anemia, an iron transfusion may be necessary. Your doctor will discuss the best options for you depending on your iron levels.^11,12

Prioritize rest, stay hydratedA balanced diet and regular exercise can help you feel more energetic. Listen to your body, manage your stress, and don’t be afraid to ask for help to make sure you don’t burn out. By taking care of yourself and implementing these tips, you can reduce pregnancy fatigue and enjoy a healthier, more comfortable pregnancy.