Growing a baby is hard work, so it’s normal to experience increased fatigue during your pregnancy. Hormonal, physical and emotional changes influence your energy level as you progress through your first trimester. You may notice an increase during the final stages of your pregnancy as your baby grows rapidly. Understanding the factors that influence fatigue can help you get the rest you need.
Understanding Your Body's New Energy Demand
Hormones: Your body produces more progesterone during your first trimester, reducing your energy and making you feel more tired. High estrogen can also disrupt your sleep patterns and cause vivid dreams and restlessness.Young kids may not understand pregnancy, so explain that their sibling can still hear in your belly and encourage them to talk or sing to their little brother or sister. It’s also a good way to familiarize your baby with others’ voices in utero. Shows, movies and books are effective tools to help older children understand what happens when you give birth and bring their sibling home.
Physical changes: Your blood volume increases to support fetal development, so your heart must pump harder to sustain your blood pressure. As your baby grows, your metabolism shifts and redirects energy and calories toward its development. The additional weight of carrying a baby, especially during your third trimester, puts strain on your bones and muscles, contributing to fatigue.
Emotional factors: Having a baby is a big life change that affects everyone differently. Anxiety and stress are common and may drain you mentally. Hormone fluctuations also cause mood changes, while concerns about pregnancy and labor issues can make your thoughts race while you’re trying to sleep.
Nutrition Tips to Fight Fatigue Naturally
Eating the right foods and drinking plenty of fluids can ease the physical fatigue caused by pregnancy.
Here are some tips to remember:
- Eat more protein: Protein is essential for tissue development. Depending on your weight and activity level, you may require 80 to 120 grams a day.
- Include iron-rich foods: Low iron (anemia) can cause fatigue because it affects how oxygen is delivered to your cells. Lean red meat, leafy green vegetables and beans are all good sources of iron.Let them pick out paint colors, decorations and toys for the nursery.
- Drink throughout the day: If you’re dehydrated, you may face headaches and sluggishness. Drink eight ounces of liquid as soon as you get up in the morning and continue to sip throughout the day. Aim for eight to 10 cups daily.
- Limit sugary foods: Eating processed carbohydrates causes blood sugar spikes and drops that might leave you feeling tired. Include whole grains and fresh fruit for more stable energy sources that last longer.
Avoid the following:
- Skipping meals
- Eating large, heavy meals
- Drinking more than 200 milligrams of caffeine
- Cutting out food groups without consulting your doctor
Sleep Smarter, Not Just Longer
The physical changes you experience can make it difficult to get a good night’s sleep. Aside from the weight gain and discomfort, some women can develop restless leg syndrome and leg cramps while pregnant, which results in uncomfortable leg sensations. Developing a nighttime routine can help you address those issues and rest well.
Here are some suggestions:
- Reduce your fluid consumption one to two hours before bed to prevent frequent bathroom breaks.
- Keep your room dark and cool at around 68⁰ Fahrenheit.
- Place pillows between your knees, under your back and beneath your belly for support.
- Try sleeping on your left side to improve circulation.
- Elevate your upper body if you experience nighttime heartburn.
- Implement relaxation techniques like stretching and deep breathing as you prepare for bed.
- Take short 30-minute naps throughout the day to make up for sleeplessness.
Know When to Say No and Rest
Chronic fatigue and stress are detrimental to your and your baby’s health and even lead to burnout and exhaustion. It’s okay to say no to overtime, social events and even chores while you’re pregnant. Your body is putting in extra effort, which may make it difficult to keep up with daily activities like before. Learning to listen to your body, set boundaries and ask for help allows the time to get the rest you need.
Finding Balance Between Rest and Activity
Your energy will fluctuate throughout your pregnancy. Show yourself some compassion and let your body adjust as it grows a new life. The expert team at Northline Women’s Health Center is dedicated to helping you deal with pregnancy fatigue so you can enjoy your journey. Contact our Southgate or Brownstown location to schedule your appointment.
