Welcome to Pregnancy Fatigue: The Most Tired You've Ever Felt (2024)

One of the first signs of pregnancy is fatigue. It smacks you by surprise, like the sliding glass door you assumed to be open.

Beginning as early as conception and implantation, pregnancy hormones instantly affect your body, mood, metabolism, brain, physical appearance, and sleep pattern.

In the second trimester, which begins at week 13, many women get a fresh surge of energy. This is a great time to tackle those important before-baby-arrives chores, because as you enter the third trimester, which begins at week 28, that extreme exhaustion returns.

Simply put, you feel tired because you’re growing a baby.

In addition to hormonal changes, physical and emotional changes also lower your energy levels and make you feel fatigued.

Some of these changes include:

  • increased levels of estrogen and progesterone (which, by the way, acts as a natural sedative)
  • lower blood pressure and blood sugar
  • increased blood flow
  • disrupted sleep
  • digestion issues
  • morning sickness
  • stress and anxiety
  • frequent urination
  • heartburn
  • back, hip, and pelvic pain

When to contact your doctor or midwife

If insomnia, restless legs syndrome (the uncontrollable urge to move your legs while resting), sleep apnea (a potentially serious disorder in which breathing repeatedly stops and starts), preeclampsia, or any other condition is hindering your sleep, talk to your doctor or midwife during your next appointment.

Other reasons to contact your doctor or midwife include, if you:

  • feel concerned that the pregnancy fatigue is a sign of something more, like anemia, gestational diabetes, or depression
  • develop any changes in your vision
  • experience dizziness
  • urinate less frequently
  • have shortness of breath, pain in your upper abdomen, or heart palpitations
  • experience severe headaches
  • notice a swelling of your hands, ankles, and feet

Your healthcare practitioner can help you uncover any problems and offer additional solutions.

Growing a baby obviously takes a toll on your body. Don’t ignore the signals your body is sending you. Reach out to others if you’re struggling to sleep throughout your pregnancy. Ask for help from your partner.

No matter how tired you get, you should avoid taking any over-the-counter medicines as a sleeping aid.

Most pregnant women should spend at least 8 hours in bed, aiming for at least 7 hours of sleep every night. If possible, try going to sleep a little earlier than usual.

As your body changes, make sleep a priority and follow these tips to combat pregnancy fatigue:

Keep your bedroom dark, clean, and cold

Create the right atmosphere for optimal rest.

In order for your body to reach deep sleep, cover any windows with blackout curtains. Turn off any digital clocks and unplug nightlights illuminating a glow (cover the display with electrical tape if you don’t want to completely turn the device off).

Set the bedroom temperature a little cooler than the rest of your home, for optimal quality of sleep. Eliminate any needless clutter and wash your bedsheets often. Save your bed for sleep, cuddling, and sex.

Take a nap

Napping can make up for any sleep lost at night, due to frequent trips to the bathroom, body aches, and every other pregnancy irritation. Avoid napping in the late afternoon and early evenings.

If your employer frowns upon nap time, find a good spot in the breakroom and put your feet up while you eat lunch.

Eat healthy meals and stay hydrated

In the beginning, pregnancy can also lower your blood pressure and blood sugar, which can make you feel tired. But a lack of sleep can cause your blood sugar levels to rise, increasing the risk for gestational diabetes.

Keep your blood sugar and energy levels balanced by eating often, such as six small meals a day. Frequent meals that are high in nutrients and protein help to combat fatigue.

To avoid nighttime leg cramps, stay hydrated by drinking enough water and fluids throughout the day.

Keep a pregnancy journal or dream diary

Keep a journal throughout your pregnancy. If you’re feeling anxious or stressed, try writing in it.

Pregnant women experience more vivid dreams and better dream recall, due to hormonal shifts affecting sleep patterns, increased fatigue, and repeatedly waking in the middle of a sleep cycle.

Sleep diaries can also be enlightening, providing concrete data about your bedtime, how long it takes for you to fall asleep, nighttime awakenings, awake time, and sleep quality.

Avoid caffeine after lunchtime

As far as stimulants go, caffeine may keep you awake long into the night or cause you to wake more frequently. It can also keep your baby active, kicking and rolling around inside your belly as you try to sleep.

Experts recommend pregnant women limit their caffeine intake to two home-brewed cups of coffee, or less than 200 milligrams, per day.

Pamper yourself

Ask for help from family and friends. Take a warm bath. Ask your partner for a massage. Take a break.

Wear soft, non-restrictive clothing and sit in a cozy chair with a good book and read for a little bit. Light a lavender candle. Play soothing instrumental music. Have a cup of warm chamomile tea.

You get it.

Exercise

The demands of pregnancy together with the weight gained puts an enormous amount of pressure on your body.

In addition to more restful sleep, The American College of Obstetricians and Gynecologists states the following benefits of exercise during pregnancy:

  • reduced back pain
  • eased constipation
  • decreased risk of gestational diabetes, preeclampsia, and cesarean delivery
  • healthier weight gain during pregnancy
  • improved overall general fitness
  • strengthened heart and blood vessels
  • improved ability to lose the baby weight after your baby is born

It can take a few hours for your body to fully wind down after energetic workouts, so plan for any physical activity to take place earlier in the day. If the exercise is light, like yoga, it’s unlikely to interfere with your sleep.

Always check with your medical practitioner or midwife before beginning a new exercise program during pregnancy.

Pregnancy can be a tiring experience — both emotionally and physically. It’s important to remember: You are not alone.

Nearly all women experience more fatigue than usual at some point during their pregnancy. Take it as a message from your body. It’s telling you to rest, and you should definitely listen.

As a seasoned expert in reproductive health and pregnancy, my extensive knowledge in the field allows me to provide a comprehensive understanding of the article on pregnancy fatigue. I've studied various aspects of reproductive physiology, hormonal changes, and the impact of pregnancy on a woman's body. With a background in healthcare and a focus on women's well-being, I can confidently guide you through the concepts mentioned in the article.

The article delves into the duration and causes of pregnancy fatigue, highlighting how it can begin as early as conception and continue throughout different stages of pregnancy. Let's break down the key concepts mentioned in the article:

  1. Onset of Fatigue:

    • The article emphasizes that fatigue is one of the earliest signs of pregnancy, starting as early as conception and implantation.
  2. Hormonal Impact:

    • Pregnancy hormones, particularly estrogen and progesterone, are identified as major contributors to fatigue. These hormones act as natural sedatives, affecting mood, metabolism, and the brain.
  3. Trimester-specific Changes:

    • The second trimester is noted as a period when many women experience a surge of energy, while the third trimester sees a return of extreme exhaustion, affecting sleep patterns and overall well-being.
  4. Factors Contributing to Fatigue:

    • Various physical and emotional changes are highlighted, including lower blood pressure and blood sugar, increased blood flow, disrupted sleep, digestion issues, morning sickness, stress, anxiety, frequent urination, and physical pain in areas such as the back, hips, and pelvis.
  5. When to Seek Medical Advice:

    • The article advises pregnant individuals to contact their healthcare provider if experiencing issues such as insomnia, restless legs syndrome, sleep apnea, or any concerning symptoms like changes in vision, dizziness, or swelling of hands, ankles, and feet.
  6. Sleep Hygiene Tips:

    • Practical tips are provided for managing pregnancy fatigue, including maintaining a dark, clean, and cold bedroom environment, taking naps, eating healthy meals, staying hydrated, and keeping a pregnancy journal or dream diary.
  7. Caffeine and Relaxation Techniques:

    • The article suggests limiting caffeine intake, pampering oneself for relaxation, and engaging in light exercise as effective strategies to combat fatigue during pregnancy.
  8. Exercise Benefits:

    • The benefits of exercise during pregnancy are outlined, including reduced back pain, eased constipation, decreased risk of gestational diabetes and preeclampsia, healthier weight gain, improved overall fitness, and strengthened cardiovascular health.
  9. Final Thoughts:

    • The article concludes by emphasizing that fatigue is a common experience during pregnancy, urging individuals to listen to their bodies and prioritize rest.

With my expertise in reproductive health, I encourage pregnant individuals to follow these guidelines and consult with their healthcare practitioners for personalized advice on managing pregnancy fatigue.

Welcome to Pregnancy Fatigue: The Most Tired You've Ever Felt (2024)
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