I know what it feels to be tired almost 90% of the time as a pregnant woman. Baby hasn’t arrived and all you feel like doing is lying still in a water bed with someone rubbing your feet, ha-ha! You’re definitely not alone, Maama, we’ve all been there, and I’m writing this to help you navigate pregnancy fatigue.
You’re about to know what to do when you feel tired most of the time. As a pregnant woman, you begin to feel weary usually during your first and third trimester. How do you deal with pregnancy fatigue? When has pregnancy fatigue reached its limit that you might need to contact your doctor?
Keep reading to find answers to your questions.
Is it normal to feel tired when pregnant?
During the first few months of pregnancy, it’s common to feel tired and even drained. Exhaustion, particularly intense fatigue, is a common early symptom of pregnancy that virtually all women experience throughout the first trimester.
Physical and mental changes, in addition to hormonal changes, diminish your energy levels and make you tired.
Among many of the changes are:
- elevated estrogen and progesterone levels (which, by the way, acts as a natural sedative)
- decrease blood sugar and blood pressure
- increasing blood flow caused problems with sleep and digestive problems
- breakfast sickness
- Anxiety and stress
- Urination is common.
- Pain in the back, hips, and pelvis
How long does pregnancy fatigue last?
Pregnancy is similar to running a marathon while wearing a bag that becomes heavier by the day.
To put it another way, it’s an arduous job! Even when you’re not conscious of what your body is doing, it’s working harder than ever before.
Pregnancy hormones affect your body, mood, metabolism, brain, physical appearance, and sleep pattern immediately after conception and implantation.
Many women experience a new rush of energy in the second trimester, which begins at week 13. Because intense weariness returns as you enter the third trimester, which begins at week 28, this is a terrific opportunity to handle those crucial before-baby-arrives activities.
How to beat exhaustion during pregnancy
Now you know that it is absolutely normal to feel tired and you’re not just becoming lazy, let’s go over some things that can help you deal with that.
Maintain a healthy diet
To combat pregnancy fatigue, my doctor will always recommend that I eat a delicious and nutritious anti-inflammatory diet.
Now, take me as your doctor, you should eat a variety of organic fruits and vegetables and limit your intake of processed foods.
Also, fast-digesting carbs like white bread should be avoided because they lead you to “crash” and feel tired.
A low-fat, high-iron, and high-protein diet may also assist if you can handle it.
Drink enough water and fluids throughout the day to minimize leg cramps at night.
The physical demands of pregnancy, combined with the weight gain, place a tremendous amount of strain on your body.
Even if you’re fatigued, commit to daily exercise. Aerobic activity, such as brisk walking, almost usually improves one’s mood.
Exercise enhances your mood and promotes better sleep by generating endorphins.
These are some of the additional advantages of exercise:
- constipation was relieved by reducing back pain
- Preeclampsia, gestational diabetes and cesarean birth are all reduced risks.
- Pregnancy weight gain that is healthy
- general fitness has improved
- heart and blood vessels strengthened
- enhanced ability to shed baby weight following the birth of your child
After an intense workout, your body may need several hours to properly recover, so schedule any physical activity for earlier in the day. It is unlikely that light exercise will disrupt your sleep.
Before starting a new workout routine while pregnant, always check with your doctor.
Have enough sleep
Napping helps compensate for any sleep missed during the night owing to frequent bathroom excursions, body aches, and other pregnancy discomforts.
Late afternoon and early evening naps should be avoided.
Accept that you require extra sleep by going to bed at a time that allows you to receive eight to nine hours of sleep per night. Find out what sleeping position works for you as a pregnant woman.
If you have the opportunity, take a 15- to 20-minute nap. Oversleeping, on the other hand, might make you feel even wearier.
The physical and mental effects of pregnancy are significant. You’re generating more blood, your heart rate is increasing, and you’re consuming more water and nutrients.
There’s also the stream of emotions that rush through your mind, making you feel helpless.
Take advantage of the opportunity to unwind and unwind before a wailing infant keeps you awake all night. It’s absolutely fine if you have to change your plans or cancel them sometimes.
If you’re pregnant and experiencing persistent exhaustion, go to your doctor; he or she may want to do testing to ensure you’re not suffering from anemia or hypothyroidism.
Keep a pregnancy journal
I love keeping and writing in my journals, it’s so soothing, you should try it.
Throughout your pregnancy, keep a journal. Try writing in it if you’re feeling anxious or agitated.
Due to hormonal changes impacting sleep patterns, increased exhaustion, and waking in the middle of a sleep cycle, pregnant women have more vivid dreams and better dream memory.
Sleep diaries can also be informative, as they provide specific information on your bedtime, how long it takes you to fall asleep, midnight awakenings, awake time, and sleep quality.
Solicit assistance from relatives and friends. Take a relaxing bath. Request a massage from your partner. Allow yourself to relax.
Wear comfortable, non-restrictive attire and curl up in a warm recliner with a nice book. A lavender candle should be lit.
Put on some relaxing instrumental music. Make yourself a cup of hot chamomile tea.
Do you get it?
Read This Next: The Best Sleeping Positions During Pregnancy
Sweets and caffeine are highly prohibited
Most of us find sweets irresistible, but pregnancy is the time to say no.
Caffeine is yet another substance you should eliminate from your diet.
Avoid coffee and go for protein and vitamin C-rich drinks, which are necessary throughout pregnancy. Sugar and caffeine slow down your metabolism and make you feel sluggish.
Go for small meals
Instead of three large meals, eat five or six little meals throughout the day. This helps to keep your blood sugar and energy levels in check.
Light meals are easy on the digestive system and aid with weariness. Consume a high-protein, complex-carbohydrate diet.
Low-fat cheese, hard-boiled eggs, trail mix, frozen fruits, raw vegetables, and cereals are just a few examples of items that should be included in your regular diet.
Raw salads, such as cabbage can cause gas and make things worse. Recognize and avoid such foods.
It’s time to put that relaxing glass of wine down because it could make you tired. Furthermore, experts advise against drinking alcohol when pregnant because it might result in birth problems, mental retardation, and even miscarriage.
Use upbeat music for workout sessions
Yes, exercising when you’re tired is usually the last thing you want to do. So turn up the volume on your workout with a great selection of cheerful music.
People are driven to nod their heads, touch their fingers, and react physically to songs with a quick rhythm, according to studies, even when they try to suppress that instinct! It also helps to lift your spirits.
So go ahead and download some foot-tapping numbers to use during your next workout!
When to call your doctor
All the points listed above are great and can help you fight against pregnancy fatigue, how about when the fatigue goes to the extreme, how do you know when to call your doctor. Find out now
If insomnia, restless legs syndrome (the uncontrollable urge to move your legs while sleeping), sleep apnea (a potentially serious disorder in which breathing stops and starts repeatedly), preeclampsia, or any other condition is interfering with your sleep, speak with your doctor at your next appointment.
Other reasons to see your doctor include the following:
- worry that your pregnant weariness could be an indication of anything more serious, such as anemia, gestational diabetes, or depression
- have shortness of breath
- pain in your upper abdomen or heart palpitations
- develop any changes in your vision
- have dizziness
- urinate less frequently
- notice swelling in your hands, ankles, and feet if you have severe headaches
Your healthcare provider can assist you in identifying any issues and providing additional solutions.
Pregnancy is a physically and emotionally draining process. It’s crucial to realize that you’re not alone.
Almost every pregnant woman feels more tired than usual at some time throughout their pregnancy.
Consider it a signal from your body. It’s asking you to take a break, and you should pay attention.
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