Feeling Tired in Pregnancy? Proven Ways to Beat Fatigue in Every Trimester

pregnancy-fatigue-and-how-to-cope-with-it

Pregnancy fatigue is the lack of energy during pregnancy. It is normal to feel tired during pregnancy, especially in the first trimester. The body goes through many changes during pregnancy and the hormones don’t make it any easier! After all, you are growing a tiny human inside your body.

What does pregnancy fatigue feel like?
You might feel that you don’t have the energy to do all the tasks that you used to do daily before getting pregnant. Sometimes, even the smallest tasks might make you feel tired. There will be days when you might not feel like getting out of bed in the morning. Sometimes you might just want to lie down the moment you enter your home from work, even if you did not have a very busy day at work. You might feel like having more hours of sleep, even nearly double the time of your regular sleep hours, in the initial weeks of pregnancy1. Or, you might not be able to catch some good sleep at night due to the fatigue during the day. 

What causes pregnancy fatigue? 
Fatigue is a sign by your body to take it slow and rest enough as it prepares to grow a baby inside you. In the early stages of pregnancy, the changes in hormone levels contribute the most toward fatigue. This is mostly due to the hormone progesterone which sees a sharp rise in the first trimester. While a few women do not experience nausea and vomiting during pregnancy, the ones who do might feel all the more tired because of these symptoms. 

When you are pregnant, your body’s total blood volume increases by around 45% (it can be more or less)2 so that there is enough uteroplacental circulation for the development of the foetus. Due to this, your heart has additional work and starts pumping faster and stronger. This results in increased fatigue and sometimes shortness of breath in some pregnant women. 

Low iron levels during pregnancy can make a woman experience fatigue, tiredness and weakness. Iron-rich foods and supplements are recommended before and during pregnancy to meet the body’s increased requirement of folic acid. 

In the last trimester, the growing baby puts extra pressure on your bladder increasing the urge to urinate. This, and the growing belly means that you wake up with either discomfort or the need to urinate several times during the night. Lack of sound or sufficient sleep at night further adds to fatigue during the day. 

How to deal with pregnancy fatigue?
There are a few tips to cope with fatigue during pregnancy. These include: 

1.Try to get rest whenever possible. Take naps during the day, especially if sleeping well at night seems tough.
2.Don’t feel shy to ask for help from family and friends.
3.Stay hydrated all through the day.
4.Avoid caffeinated drinks in the evening. Reduce the intake of fluids closer to your sleep time.
5.Eat small, regular and healthy meals.
6.Speak to your employer if you need to slow down / need short naps at your workplace.
7.Try sleeping on your side (preferably the left side), and use a pillow between your legs to have a comfortable sleeping position.
8.Exercise during the day. If it is tough, try to go for a walk or swim. This will help you sleep better at night.
9.Try relaxation techniques like breathing, meditation, warm baths or whatever makes you feel relaxed. 

Pregnancy fatigue is more common than you can imagine. Try to listen to your body and take rest whenever you can. Don’t feel guilty about not being able to do everything and feel free to ask for help.

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References and Resources:
 

1. First Trimester Fatigue 
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid 

2. According to a 2014 AHA study on fatigue and heart health, persistent tiredness during pregnancy may be a signal worth monitoring. Read full article

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FAQs 

1. What does pregnancy fatigue feel like?
Pregnancy fatigue feels like extreme and constant tiredness that doesn’t improve much with rest. Many women say tiredness in pregnancy makes them feel drained, heavy, and unable to focus. Whether it’s early fatigue when pregnant or later fatigue for pregnancy, it’s a normal but exhausting part of the journey.


2. Is tiredness in pregnancy normal?
Yes, tiredness in pregnancy is completely normal, especially during the first and third trimesters. Hormonal changes, increased blood volume, and your body’s work to grow a baby all contribute to fatigue during pregnancy. Eating well, staying hydrated, and getting enough rest can help reduce pregnancy tiredness.


3. How can I deal with pregnancy exhaustion and work?
Pregnancy exhaustion can make daily tasks harder, especially when balancing pregnancy exhaustion and work. To manage this, take short breaks, adjust your workload, and keep healthy snacks nearby. If you’re wondering how to deal with pregnancy fatigue at work, prioritize rest, avoid heavy lifting, and communicate with your employer about flexible arrangements.


4. What are the best ways to reduce fatigue during pregnancy?
To fight fatigue during pregnancy, focus on proper nutrition, hydration, and gentle exercises like walking or prenatal yoga. Managing stress and getting quality sleep are also key to overcoming fatigue when pregnant and pregnancy tiredness.