Pregnant women are constantly busy, and they don’t always have time to take care of themselves. Making sure you get regular rest is important for your health as well as your baby’s. Tiredness is a symptom of pregnancy, with some pregnant women experiencing tiredness throughout the day, while others may find that it gets worse in the evening. Fortunately, there are many things you can do to help combat and prevent tiredness during pregnancy. Here are our top 13 tips and tricks to stay energized, active and alert!
Pregnancy can make you feel tired, even exhausted. It’s normal to feel tired when you are expecting a baby, but it’s also important to stay well-rested to keep your energy levels up and make sure both mother and baby remain healthy. Here are some tips for getting a good night’s sleep.” Your body is working hard, but your energy levels are at an all-time low. What can you do? It’s time to take control of your health and rest. Learn how to minimize tiredness during pregnancy by taking a few simple steps
When you’re pregnant, you will probably sleep more and get tireder sooner. If that sounds like a nightmare, we have some advice for you to help make those endless hours of slumber as restful as possible – and get you out of bed feeling refreshed and (mostly) ready to go again.
Why Do I Feel So Fatigue While Pregnant
Fatigue during pregnancy is very common, especially during the first trimester. This fatigue may be related to changing hormone levels and the body’s increased need for nourishment and fuel. While fatigue shouldn’t keep you from enjoying your pregnancy, there are ways to reduce it. Orange cream soda could be taken in moderation as they contain energy drink which might help energise you. While feeling fatigued is a common thing during pregnancy, it’s important to talk with your doctor as soon as you notice it. There are many things that could be causing your fatigue; here are some things that could help: First, get plenty of rest. I find that taking a nap every day helps me tremendously! Next, try eating well and exercising regularly. If possible, lay off the caffeine, because it can make you feel jittery and sick. Finally don’t push yourself; do only what you feel comfortable with in terms of your workload and chores at home.
Beginning as early as conception and implantation, pregnancy hormones instantly affect your body, mood, metabolism, brain, physical appearance, and sleep pattern.
In the second trimester, which begins at week 13, many women get a fresh surge of energy. This is a great time to tackle those important before-baby-arrives chores, because as you enter the third trimester, which begins at week 28, that extreme exhaustion returns.
Simply put, you feel tired because you’re growing a baby.
In addition to hormonal changes, physical and emotional changes also lower your energy levels and make you feel fatigued.
Some of these changes include:
- increased levels of estrogen and progesterone (which, by the way, acts as a natural sedative)
- lower blood pressure and blood sugar
- increased blood flow
- disrupted sleep
- digestion issues
- morning sickness
- stress and anxiety
- frequent urination
- back, hip, and pelvic pain
When to contact your doctor or midwife
If insomnia, restless legs syndrome (the uncontrollable urge to move your legs while resting), sleep apnea (a potentially serious disorder in which breathing repeatedly stops and starts), preeclampsia, or any other condition is hindering your sleep, talk to your doctor or midwife during your next appointment.
Other reasons to contact your doctor or midwife include, if you:
- feel concerned that the pregnancy fatigue is a sign of something more, like anemia, gestational diabetes, or depression
- develop any changes in your vision
- experience dizziness
- urinate less frequently
- have shortness of breath, pain in your upper abdomen, or heart palpitations
- experience severe headaches
- notice a swelling of your hands, ankles, and feet
Your healthcare practitioner can help you uncover any problems and offer additional solutions.
Growing a baby obviously takes a toll on your body. Don’t ignore the signals your body is sending you. Reach out to others if you’re struggling to sleep throughout your pregnancy. Ask for help from your partner.
No matter how tired you get, you should avoid taking any over-the-counter medicines as a sleeping aid.
Most pregnant women should spend at least 8 hours in bed, aiming for at least 7 hours of sleep every night. If possible, try going to sleep a little earlier than usual.
As your body changes, make sleep a priority and follow these tips to combat pregnancy fatigue:
Keep your bedroom dark, clean, and cold
Create the right atmosphere for optimal rest.
In order for your body to reach deep sleep, cover any windows with blackout curtains. Turn off any digital clocks and unplug nightlights illuminating a glow (cover the display with electrical tape if you don’t want to completely turn the device off).
Set the bedroom temperature a little cooler than the rest of your home, for optimal quality of sleep. Eliminate any needless clutter and wash your bedsheets often. Save your bed for sleep, cuddling, and sex.
Take a nap
Napping can make up for any sleep lost at night, due to frequent trips to the bathroom, body aches, and every other pregnancy irritation. Avoid napping in the late afternoon and early evenings.
If your employer frowns upon nap time, find a good spot in the breakroom and put your feet up while you eat lunch.
Eat healthy meals and stay hydrated
In the beginning, pregnancy can also lower your blood pressure and blood sugar, which can make you feel tired. But a lack of sleep can cause your blood sugar levels to rise, increasing the risk for gestational diabetes.
Keep your blood sugar and energy levels balanced by eating often, such as six small meals a day. Frequent meals that are high in nutrients and protein help to combat fatigue.
To avoid nighttime leg cramps, stay hydrated by drinking enough water and fluids throughout the day.
Keep a pregnancy journal or dream diary
Keep a journal throughout your pregnancy. If you’re feeling anxious or stressed, try writing in it.
Pregnant women experience more vivid dreams and better dream recall, due to hormonal shifts affecting sleep patterns, increased fatigue, and repeatedly waking in the middle of a sleep cycle.
Sleep diaries can also be enlightening, providing concrete data about your bedtime, how long it takes for you to fall asleep, nighttime awakenings, awake time, and sleep quality.
Avoid caffeine after lunchtime
As far as stimulants go, caffeine may keep you awake long into the night or cause you to wake more frequently. It can also keep your baby active, kicking and rolling around inside your belly as you try to sleep.
Experts recommend pregnant women limit their caffeine intake to two home-brewed cups of coffee, or less than 200 milligrams, per day.
Ask for help from family and friends. Take a warm bath. Ask your partner for a massage. Take a break.
Wear soft, non-restrictive clothing and sit in a cozy chair with a good book and read for a little bit. Light a lavender candle. Play soothing instrumental music. Have a cup of warm chamomile tea.
You get it.
The demands of pregnancy together with the weight gained puts an enormous amount of pressure on your body.
- reduced back pain
- eased constipation
- decreased risk of gestational diabetes, preeclampsia, and cesarean delivery
- healthier weight gain during pregnancy
- improved overall general fitness
- strengthened heart and blood vessels
- improved ability to lose the baby weight after your baby is born
It can take a few hours for your body to fully wind down after energetic workouts, so plan for any physical activity to take place earlier in the day. If the exercise is light, like yoga, it’s unlikely to interfere with your sleep.
Always check with your medical practitioner or midwife before beginning a new exercise program during pregnancy.
Fatigue is a common part of pregnancy. It can strike at practically any time, although it usually begins to affect you noticeably during the second trimester, or from about 12 weeks of gestation. But don’t fret! Your body is working overtime to kickstart your baby-making process, and sometimes that can leave you feeling pretty wiped out. If you feel exhausted, it’s completely normal. During pregnancy, your body is working hard to support you and your baby. Headaches, constipation, and heartburn are common complaints among women who are pregnant. So is feeling tired all the time!
Feeling fatigued is normal during pregnancy, and many women deal with it almost from the first trimester until after delivery. This fatigue can come in many forms, but it’s usually very real and very legitimate—after all, you are literally growing a human being inside of you! Here are some things that might make you feel more tired than usual (even though you definitely shouldn’t have any excuses!).
Is Feeling Tired During Pregnancy Normal
It’s normal to feel tired during pregnancy. And while many new moms-to-be get enough rest, others may find it hard to sleep as their bodies grow in preparation for childbirth and breast-feeding. While some fatigue is normal, it shouldn’t reduce your quality of life. If you are fatigued and feel weird about talking about it with your doctor, consider reaching out to him or her at a routine appointment before the exhaustion takes over and throws off your daily schedule. If you’re feeling tired during pregnancy, it’s completely normal. Don’t let the lack of sleep and aches slow you down though. Keep moving forward—there are plenty of ways to enjoy yourself while pregnant.
Feeling hot, tired or faint is quite common during pregnancy. Hormonal changes taking place in your body at this time can make you feel nauseous and emotional.
Being tired and run-down can also make you feel low. Try to look after your physical health by eating a healthy diet, doing some gentle exercise and getting plenty of rest and sleep.
It’s common to feel tired, or even exhausted, during pregnancy.
During pregnancy you’re likely to feel warmer than normal. This is due to hormonal changes and an increase in blood supply to the skin. You’re also likely to sweat more. It helps if you:
- wear loose clothing made of natural fibres, as these are more absorbent and breathe more than synthetic fibres
- keep your room cool — you could use an electric fan to cool it down
- wash frequently to help you feel fresh
- drink plenty of water
It’s common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks or so. If you have morning sickness, fatigue can also make the nausea worse. Feeling tired won’t harm you or your baby, but it can make life feel more difficult, especially in the early days before you’ve told people about your pregnancy.
Later in pregnancy, you may feel tired because of the extra weight you are carrying. As your baby gets bigger, it can be difficult to get a good night’s sleep. You might find it uncomfortable lying down or, just when you get comfortable, you have to get up to go to the toilet.
Your sleep patterns change when you are pregnant and you are likely to have less deep sleep and to wake up more often during the night.
The only answer is to try to rest as much as possible. Make time to sit with your feet up during the day, and accept any offers of help from colleagues and family.
You can read more about getting better sleep during pregnancy on the Sleep Health Foundation website.
Pregnant women often feel faint. This is because pregnancy affects your circulation. If your brain does not getting enough blood and your oxygen levels get too low, it may cause you to faint.
You are most likely to feel faint if you stand up too quickly from a chair, off the toilet or out of a bath, but it can also happen when you are lying on your back.
Here are some tips to help you cope:
- Try to get up slowly after sitting or lying down.
- If you feel faint, sit or lie down and put your head between your legs until the faintness passes. If it doesn’t, lie down on your side.
- If you feel faint while lying on your back, turn on your side (it’s better not to lie flat on your back in later pregnancy or during labour).
- Drink plenty of water.
- Eat regularly to keep your blood sugar levels stable.
Make sure you let your doctor or midwife know if you frequently feel dizzy or faint.
If you feel very dizzy or faint early in the pregnancy and you also have bleeding from your vagina or tummy pain, you could have an ectopic pregnancy. It’s important to see a doctor right away.
Being tired is a normal part of pregnancy. Most pregnant women worry that they’re not getting enough sleep, but the truth is that it’s common to feel drowsy or even exhausted during pregnancy. It’s very common for pregnant women to feel tired. Here’s what you need to know about fatigue during pregnancy and how to manage it.
During pregnancy, you may feel exhausted for a variety of reasons. In addition to the fatigue caused by carrying around a growing baby, you may be putting in overtime on your job or having an active social life. Being pregnant also affects your hormone levels, making you sleepier at night and more rested in the morning. Yes, you are pregnant and your body is going through a lot of changes. Your hormones level is rising, which means that you feel sometimes very tired or exhausted during pregnancy. This is normal since the body needs to manage many things at the same time now. Just make sure you take good care of yourself by eating healthy, exercising and get plenty of rest whenever possible.
What Can I Do To Reduce Fatigue During Pregnancy
You can reduce fatigue during pregnancy by getting enough sleep, eating balanced meals and exercising regularly. These simple lifestyle changes will help you stay healthy and energetic throughout your pregnancy. To reduce fatigue during pregnancy, eat a balanced diet and get enough sleep. Don’t use caffeine or take over-the-counter medications that cause drowsiness. Take regular walks or engage in other exercises that you can do throughout your pregnancy. If you do feel tired, sit down, close your eyes and rest for a few minutes.
There’s tired, and then there’s pregnancy tired. It’s normal to feel like you’ve got the world’s worst case of jet lag when you’re pregnant, especially in the first trimester. In fact, for some women, this early pregnancy fatigue is even more of an adjustment than morning sickness. Even though it’s frustrating, being tired is actually a good sign, since (like nausea) it indicates that your pregnancy hormones are circulating and your body is hard at work helping your baby grow. There are many reasons why you feel tired all the time now, including:
- You’re not sleeping as well these days.
- Chronic morning sickness is exhausting and makes it hard for you to eat, which is how you get re-energized.
- Increased levels of the hormone progesterone can make you extra sleepy.
- Your heart is pumping harder to accommodate an increase in blood volume.
- Sharing vital nutrients (like iron) with your baby can leave you deficient and fatigued.
- Carrying extra weight is tiring (this is mainly in the third trimester).
The good news is that you can increase your energy levels with a few simple steps, according to Andrew Weil, M.D. Here are some natural ways to combat pregnancy exhaustion, giving you more energy to conquer your everyday tasks.
5 Ways to Fight Pregnancy Exhaustion
1. Follow a Healthy Diet
Dr. Weil suggests following a satisfying and nutritious anti-inflammatory diet to fight against pregnancy fatigue. Eat a variety of organic fruits and vegetables, and avoid processed foods as much as possible. Also, you should steer clear of rapidly-digesting carbohydrates like white bread, because these cause you to “crash” and feel more sleepy. Eating a low-fat diet that’s high in iron and protein (if you can stomach it) may also help. And be sure to stay hydrated!
2. Exercise Daily
Commit to daily exercise even when you feel tired. Dr. Weil says aerobic exercise, such as brisk walking, almost always makes you feel better. Exercise also promotes better sleep, and it improves your mood by releasing endorphins.
3. Get Enough Sleep
Accept your need for more sleep by going to bed at a time that enables you to get eight to nine hours per night. Don’t hesitate to nap whenever you can—catnaps of 15 to 20 minutes can be rejuvenating, according to Dr. Weil. But be careful about oversleeping, which can make you feel even more tired.
4. Limit Caffeine
The American College of Obstetricians and gynecologists concluded that moderate caffeine consumption (less than 200 milligrams or 1½ cups of coffee per day) doesn’t contribute to miscarriage or preterm birth. Even so, Dr. Weil doesn’t recommend regularly drinking caffeinated beverages during pregnancy or using natural stimulants, such as rhodiola (Rhodiola rosea), eleuthero (Eleutherococcus senticosus) or ginseng. Their stimulant effects might adversely affect your sleep and moods.
Pregnancy takes a toll on your body and mind. You’re producing more blood, your heart rate is up, and you’re using up more water and nutrients. There’s also the flood of emotion surging through your mind, which can make you feel overwhelmed. Take the opportunity to kick back and relax – before a crying baby keeps you up all night. You might need to adjust your schedule and cancel plans occasionally, and that’s perfectly OK!
Speak with your doctor if you’re pregnant and experiencing persistent fatigue—he or she might want to run tests to make sure you’re not suffering from anemia or hypothyroidism.
While the fatigue of pregnancy can be a real struggle, there are things you can do to reduce it. Try eating regular meals, getting plenty of rest and drinking lots of water throughout the day. You may also want to talk to your doctor about changing up your diet and exercise regime during this time. It can be challenging to be pregnant and healthy. Try these tips for fatigue relief during pregnancy!
Fatigue during pregnancy can be caused by a number of things, but the key is to get proper rest. Try to get a good night’s sleep, and take naps when possible. Be sure to drink plenty of water throughout the day. Avoid excess caffeine and sugar because they can cause dehydration. Limit your caffeine intake to 100-200 mg per day and try drinking decaffeinated coffee or tea instead. Stay away from caffeinated soft drinks as well since they contain a lot of sugar. Limit the weight of your bag to 10 pounds. This can make a difference in your overall fatigue while pregnant, since it reduces the weight you have to carry.
What Does It Mean When Your Always Tired During Pregnancy
Being tired during pregnancy is a common experience. But if you are always tired or falling asleep easily, that can be a warning sign of preterm labor. Talk with your doctor and call 911 if you experience any of these symptoms: sudden and regular contractions lasting more than 30 minutes; regular contractions accompanied by vaginal bleeding; fever over 100 degrees F (38 C); water breaking that doesn’t lead to a gush but rather trickles out of the vagina over several hours
If you are always tired during pregnancy it is most likely a combination of the fatigue and weight of your growing belly. You may want to check with your doctor if your fatigue continues for an extended period of time. If you’re tired all the time while you’re pregnant, rest assured that it’s completely normal. The majority of pregnant women feel exhausted in their first trimester and can’t sleep at night due to frequent trips to the bathroom. The good news is that fatigue tends to wear off once you get past the first trimester.
I am always tired when I’m pregnant. Part of it is the exhaustion that the growing baby can bring, but the other part is how my body reacts to hormones it’s releasing in preparation for baby. The key is to try to get more sleep by doing all you can to be comfortable, taking a prenatal vitamin and eating well while pregnant as they all help me feel much better. When you feel like a train wreck, it might be because your body is working super-hard to keep up with the changes in your life. Be kind to yourself, but also ask for help when you need it. To avoid letting stress get the best of you (which can make you feel exhausted), aim for a regular bedtime and morning wake-up time, try not to nap during the day and exercise regularly. You can also try meditation or yoga, which can lower stress levels. If all else fails, talk to your health care provider — sometimes there are other reasons (like anemia) that can cause fatigue during pregnancy.
Your body is growing another person, so you may feel tired even when you aren’t doing much. If you’re still tired after sleeping for a full night, it could be related to anemia or other pregnancy complications. Ask your doctor about treatment options as soon as possible.