If you’re pregnant and feeling like you could fall asleep standing up, you’re not alone. Pregnancy fatigue is one of the most common symptoms, especially in the early and late stages. Growing a baby is hard work, and your body is going through incredible changes that can leave you feeling completely wiped out.
Let’s explore why pregnancy makes you so tired, what’s happening in your body, and how you can manage the fatigue while still enjoying this special time.
Why Am I So Tired?
Hormones are working overtime: During pregnancy, your body produces higher levels of hormones, especially progesterone. This hormone supports your baby’s growth but also has a sedative effect, making you feel more tired than usual.
Your body is building a baby: From developing your baby’s organs to forming the placenta, your body is doing incredible work. This requires extra energy, even when you’re at rest, leaving you feeling drained.
Blood volume increases: Your body is producing more blood to support your baby, which can make your heart and other organs work harder. This can leave you feeling fatigued, especially in the first trimester.
Disrupted sleep: Pregnancy can make it hard to get quality sleep, whether it’s from frequent trips to the bathroom, nausea, vivid dreams, or simply finding a comfortable position.
When to Expect Pregnancy Fatigue
First trimester: Fatigue often hits hardest during the first 12 weeks. Your body is adjusting to a massive surge in hormones and the hard work of forming your baby’s organs and placenta.
Second trimester: Many women feel a boost of energy during the second trimester as hormone levels stabilize and nausea subsides. Enjoy this time to tackle projects or prepare for your baby’s arrival.
Third trimester: Fatigue usually returns in the final weeks as your baby grows bigger and your body prepares for labor. Carrying extra weight, sleep disruptions, and the physical demands of late pregnancy can leave you feeling exhausted.
How to Cope with Pregnancy Fatigue
1. Prioritize rest
Listen to your body. If you’re tired, take a nap or go to bed earlier. Short naps during the day can help you recharge without affecting nighttime sleep.
2. Eat for energy
Focus on a balanced diet with plenty of protein, whole grains, fruits, and vegetables. Avoid sugary snacks that can cause energy crashes, and don’t skip meals.
3. Stay hydrated
Dehydration can make you feel even more tired. Keep a water bottle with you and sip throughout the day.
4. Get moving
Light exercise, like walking or prenatal yoga, can boost your energy levels and improve your mood. It might feel counterintuitive, but staying active can actually make you feel less tired.
5. Delegate tasks
Now is the time to ask for help from your partner, family, or friends. Let them take over chores or errands so you can conserve your energy.
6. Create a bedtime routine
Establish a calming pre-sleep routine to help you wind down. Limit screen time, take a warm bath, or listen to relaxing music to prepare for restful sleep.
7. Check your iron levels
Iron-deficiency anemia is common in pregnancy and can cause extreme fatigue. Talk to your doctor about checking your iron levels and whether you need a supplement.
When to Call Your Doctor
While fatigue is a normal part of pregnancy, extreme or sudden exhaustion could signal an underlying issue like anemia, thyroid problems, or gestational diabetes. If your fatigue feels overwhelming or comes with other symptoms like dizziness, shortness of breath, or palpitations, let your doctor know.
Remember, This Won’t Last Forever
Pregnancy fatigue is tough, but it’s temporary. Your body is doing amazing things to support your baby, and it’s okay to slow down and take care of yourself. Rest when you can, fuel your body with healthy foods, and don’t hesitate to ask for help when you need it.
Before you know it, this phase will pass, and you’ll be holding your baby in your arms. Until then, give yourself grace and take it one day at a time
