What Is Fatigue During Pregnancy [and how to help with it]
Fatigue during pregnancy can be a real drag. Whether you are working, taking care of kids, or just trying to get through the day, fatigue during pregnancy is no joke. It can make even simple tasks seem impossible and lead to feelings of guilt for not being able to do more. Finally, feeling rested after giving birth is one of the most wonderful things about becoming a mom! But before that time comes, it’s important to find strategies that will help with fatigue during pregnancy so you don’t feel like the only person in your life who needs sleep!
Officially, fatigue is defined as a persistent lack of energy. You may find that you can’t get out of bed in the morning or that you can’t wait to fall asleep as soon as you come home in the evening when pregnant. Additionally, you may feel dragged and lethargic from the minute you get up until you go to sleep.
Why Does Pregnancy Make You Tired?
Pregnancy fatigue may be caused by a variety of reasons in the first trimester, including:
Your body is developing the placenta: During the first trimester of pregnancy, your body builds the placenta, an organ made especially for pregnancy that provides your baby with the nutrition and oxygen he or she needs to develop and flourish. It’s a massive endeavor that drains your body’s vitality.
Hormones are to blame: The hormone progesterone, which maintains your pregnancy and boosts the development of milk glands essential for nursing, is mostly to blame for pregnant weariness. Hormone changes may also produce mood swings, and the emotional roller coaster that is pregnancy can be exhausting.
Blood supply has been increased: The responsibilities of producing and pumping more blood to provide nourishment and oxygen to your baby might leave you exhausted.
Other bodily changes have occurred: Your metabolism is accelerating, your heart rate is increasing, your blood sugar and blood pressure are dropping, and you’re consuming more nutrients and water – all of which might exhaust you.
Your body will have accomplished the Herculean process of creating the placenta by the end of the first trimester and you would have become used to the hormonal and emotional shifts that have happened, so the second trimester is normally a period of restored energy levels.
Causes Of Fatigue In The Third Trimester
Early pregnancy fatigue may eventually come back later in the pregnancy. Your developing baby is the cause of third-trimester exhaustion. Your baby is developing quickly, and you’re gaining weight faster than you were earlier in the pregnancy. It might be tough to carry all those pounds around.
Insomnia and other pregnancy symptoms: Sleep may be more elusive than ever due to your growing belly and pregnancy symptoms including heartburn, backache, and restless leg syndrome.
The anxiety that comes with parenting a baby: Your baby-overburdened life, which may be crammed with grocery lists, to-do lists, baby name lists, and other decisions to make, might be costing you sleep and energy.
Multi-tasking: When you add in obligations like a job and more kids, the fatigue component typically increases.
When Does Pregnancy Fatigue Start?
Pregnancy fatigue can strike as early as the first few weeks of pregnancy. Although fatigue usually decreases at the start of the second trimester, it commonly returns in the third trimester, but it varies from pregnancy to pregnancy as with all symptoms.
The large volume of work the body does during pregnancy, such as additional hormone production and frequent energy demands, causes fatigue. Sleep problems in pregnant women might lead them to be more exhausted at the end of the day.
How Long Does Tiredness Last In Early Pregnancy?
Changes in pregnancy hormone levels are at least partially to blame for tiredness throughout the first trimester. In your second trimester, you’ll feel a little more energized, but it won’t last long. You may be wiped out again by the third trimester of your pregnancy. You may become exhausted as a result of the added load on your body.
Are You More Tired When Pregnant With A Girl?
According to the findings of a study conducted at Ohio State University’s Wexner Medical Center in the United States, pregnant women carrying girls are more likely to experience nausea and exhaustion. In fact, based on the gender of their child, a mother’s immune system is considered to function differently.
According to a recent study, pregnant women may have varied immune responses depending on whether they are carrying a male or female fetus.
When Does Pregnancy Fatigue End?
Although everyone’s journey with fatigue is different, most pregnant women will feel more sluggish than normal. During the first trimester of pregnancy, fatigue is the most prevalent symptom. Between the second and third trimesters, pregnancy tiredness usually peaks.
How To Help With Fatigue During Pregnancy?
Fatigue during pregnancy is your body’s way of telling you that you should take it easy these days. So pay attention and get the rest you require. With the following suggestions, you might be able to reclaim some of that energy:
Relax and enjoy yourself:
If you don’t already have a child at home, take advantage of this opportunity to focus only on yourself. It may be the last opportunity like this you get for a long while.
If you are used to doing housework, let this be the time to take a little break. Let the dishes wait until later, and try not to be overly concerned with cleaning. If it’s more convenient for you, get your groceries online. When you don’t feel like cooking, order healthy takeout or ask your partner to help out in the kitchen.
If possible at all, try hiring someone to help you by handling your housekeeping for you. If you can, get help in checking off your to-do list, and don’t plan too many things at once.
Ask for help:
In the months ahead, there will be no respite for the bleary-eyed. Don’t be afraid to tell your partner, family, and friends how exhausted you are so that they can share the burden.
If someone in your circle approaches you and asks if they can help you say yes! Having someone else pick up the groceries may inspire you to go for a brisk walk or sign up for a stress-relieving online yoga session.
Increase your bedtime:
Even an extra hour of sleep at night may significantly improve your energy levels during the day, and the simplest method to get more sleep is to go to bed earlier. In general, seven to eight hours is excellent; any more than that will make you fatigued.
Make sleep and rest your #1 priority:
If you’re fatigued, take a break when you can and go at your own speed. Relax in the evenings with your feet up. Don’t feel pressured to attend a dinner with friends or a post-work (non-alcoholic) drink with coworkers.
Don’t wait until bedtime to relax: if you have the opportunity, take a little nap throughout the day.
Engage your other kids:
It’s understandable if you’re exhausted if you have other children at home. (You could also miss weariness because you’re too preoccupied to notice.) In any case, making oneself a priority is difficult but necessary.
Explain to your children that you’re tired because having a baby is exhausting. Talk about their help around the house. Spend more time together doing calm activities like reading, working puzzles, playing, and watching movies.
It may be challenging to squeeze in more sleep, but if you can plan your rest with their naptime or quiet time, you might be able to make it work.
Consider nutritious foods:
Focusing on nutrient-dense meals can help you maintain consistent energy levels throughout the day. Follow the guidelines for a healthy pregnancy diet, concentrating on meals that include protein and complex carbohydrates for long-lasting energy. Consider spreading a dollop of peanut butter over whole wheat bread or mixing berries with Greek yogurt.
Make sure you’re eating enough calories (which might be difficult if you’re experiencing morning sickness, but it’s well worth the effort). A healthy, well-balanced diet is essential for a successful pregnancy.
Reduce the amount of coffee and candy you consume. If you usually seek coffee or sugar to get you through a mid-afternoon slump, keep in mind that the energy boost you’ll get will almost certainly be followed by a crash.
Avoid skipping meals. Eating six little meals rather than three large ones will help you maintain a constant blood sugar and energy level. Other typical pregnancy symptoms like morning sickness and constipation will be reduced as well.
Get to work:
The couch, without a doubt, has never looked more inviting. However, the correct quantity of the right sort of exercise, rather than a couch rest, might be more refreshing.
When you have the opportunity, go for a trek in the woods, a gentle jog around the block or park, a prenatal yoga session, or even a quick brisk walk to the grocery store. You’ll not only feel better (due to those mood-enhancing chemicals, endorphins), but you’ll also sleep better.
The Final Word
Pregnancy can be a demanding time, and fatigue is one of the most common symptoms. It’s important to know that you’re not alone in feeling tired during your pregnancy. In this blog post, we’ve discussed some things that might help with pregnancy-related fatigue so get more sleep, eat better foods for energy, get up from sitting periodically throughout the day, and try walking or moving around as often as possible. We have lots of other helpful information about getting pregnant & managing your prenatal health on our website so keep reading!
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