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Yawn! Growing a human is a whole lot of work, and pregnancy fatigue is no joke. This very common pregnancy symptom is often described as pure and utter exhaustion.
Pregnancy fatigue can hit at any time, but is most common in the first and third trimesters.
In early pregnancy, hormonal changes and rapid cell growth can commonly cause pregnancy fatigue. Did you know that if babies grew as rapidly as they do in the first trimester throughout the rest of pregnancy, they would be the size of a tractor trailer by the time they were born?! No wonder expectant parents are so exhausted in the first trimester.
While many people find a burst of energy in the second trimester, pregnancy fatigue can still come into play. This is a helpful time to double down on self care, when it may feel more doable to work in energizing activities like exercise and good nutrition.
In the third trimester, the physical demands of carrying a baby for so long can start to accumulate and leave pregnancy people feeling drained of energy. It’s important to try to conserve energy at this phase in preparation for labor and early parenthood.
Regardless of when you’re feeling exhausted during your pregnancy, you’re not alone. Here are some top tips to help you manage pregnancy fatigue and boost your energy levels.
Prioritize Sleep
There’s just no way around it, pregnancy requires extra sleep. Getting enough rest is crucial while growing a baby. Aim for 7-9 hours of quality sleep each night, and factor in extra time if your sleep is disrupted [tossing and turning, need to use the bathroom, etc].
If your bedroom isn’t already set up as an ideal sleep environment, take some time to change that. Some ideas to try are:
Here are some ideas to make your bedroom a better sleep environment, especially during pregnancy:
- Optimize Room Temperature: Keep your room cool, ideally between 60-68°F, to promote restful sleep and reduce night sweats [keep in mind once baby arrives, the recommended room temperature is 68-72°F].
- Use a White Noise Machine: Minimize external noise with a white noise machine to create a peaceful atmosphere.
- Invest in Comfortable Bedding: Choose breathable fabrics like cotton or bamboo for bedding, and consider a supportive mattress or topper. Invest in a quality pregnancy pillow.
- Limit Light Exposure: Ensure the room is dark by using blackout curtains and avoiding screen time before bed.
- Create a Relaxing Routine: Develop a calming pre-sleep routine, such as reading or meditation, to cue your body that it’s time to rest.
Embrace Power Naps
Pregnancy is no time to resist naps! Short daytime naps can be a lifesaver for pregnant people. Aim for 20-30 minute power naps to recharge without interfering with your nighttime sleep. However, be cautious not to nap too late in the day, as this might make it harder to fall asleep at night. Unfortunately, pregnancy insomnia is all too common, affecting up to 80% of people at some point during their pregnancy.
Stay Active
Pregnancy fatigue can leave you feeling like a total slug. And while it might seem counterintuitive when you’re feeling tired, regular exercise can really help combat fatigue.
Engage in low-impact activities like walking, swimming, or prenatal yoga for about 30 minutes a day. Remember to listen to your body and not overexert yourself.
Eat Well and Stay Hydrated
A balanced diet plays a crucial role in managing pregnancy fatigue. Eat small, frequent meals to stabilize your blood sugar levels and provide sustained energy. Include iron-rich foods to prevent anemia-related tiredness.
Don’t forget to stay hydrated – aim to drink about half your body weight in ounces of water daily.
Manage Stress
Pregnancy comes with many big changes and unknowns. It’s normal to feel stressed about all there is to to do and prepare for parenthood, and stress can exacerbate pregnancy fatigue.
Here are some tips to manage stress during pregnancy:
- Practice mindfulness and relaxation techniques
- Stay physically active
- Prioritize sleep
- Connect with others
- Educate yourself
- Practice self-care
- Limit stress triggers
- Consider professional help
Becoming a parent is a lot to handle! Be gentle with yourself and practice self-awareness to notice when stress if accumulating.
Adjust Your Schedule
Navigating pregnancy means accepting that some life changes are out of our control. Pay attention to when you feel most tired during the day and try to plan your schedule accordingly. You may notice that you feel more active or more tired at different times of the day than usual.
If at all possible, make adjustments to your regular routine to create more balance and space to rest. Don’t compare yourself to others – every pregnancy is unique, and while some people do have the energy to work right up until their due date, many others need to make adjustments to slow down as they get closer to their delivery date.
Maintain Regular Check-ups
Keep up with your prenatal appointments. While pregnancy fatigue is typically a normal symptom, your healthcare provider can monitor your health and ensure that your fatigue isn’t a sign of an underlying issue such as anemia.
Ask for Help
Ask for help, and get used to doing so! Becoming a parent is a big lesson in interdependence.
Don’t hesitate to ask for help from your partner, family, or friends. Delegate tasks when you’re feeling overwhelmed [or better yet – before you’re feeling totally overwhelmed].
Remember, it’s okay to lower your productivity standards in this season. Focus on what truly matters – your physical, mental, and emotional health and your baby’s well-being.
