5 tips to combat pregnancy fatigue

Fatigue and tiredness are some of the most common symptoms experienced through the first trimester of pregnancy. As if nausea wasn’t enough, pregnancy fatigue can be extremely debilitating, leaving you feeling exhausted—both mentally and physically—for weeks on end.

As we share in The Motherly Guide to Becoming Mama, there are several reasons that you may feel extra wiped out during pregnancy. First, your body is diverting a lot of its energy to growing a human (and their placenta), supporting that growth with more blood, and helping your baby eliminate what they don’t need. This is a lot of work.

Progesterone can also make you sleepy—and you have lots of it circulating during your pregnancy.

In addition, as your pregnancy progresses, it can be harder to find a comfortable position to sleep in. And once you do, you are likely to be awoken by the need to pee or from a kick to the ribs from your baby. Lastly, if you’ve cut down on or given up caffeine during your pregnancy, that doesn’t help the fatigue situation much either.

If you are feeling extra tired these days, talk to your doctor or midwife—sometimes fatigue during pregnancy can be a sign of a medical condition, and you want to make sure nothing serious is going on.

Once you’ve been cleared, the good news is that there are ways to improve your pregnancy fatigue!

5 lifestyle adjustments to ward off pregnancy fatigue and feel more rested

1. Get more sleep

Okay, we know—duh. But there’s science behind this seemingly obvious piece of advise. While all adults should get between 7 and 9 hours of sleep per night, pregnant women need to add 1 to 2 hours to that. Simply put, you need more sleep when you are pregnant. It is crucial to listen to your body so when your body is tired, sleep.

This includes adding naps into your routine (you’re welcome). Nap as often as you can. Even if they are only 15 minutes long, naps can add a great deal of energy to your reserve. Research says that naps during pregnancy are healthy for you and the baby, so enjoy your slumber guilt-free.

2. Get moving

If nausea hasn’t left you completely out of commission, exercise is another great way to battle pregnancy fatigue. Once you’ve gotten the green light from your health care provider, exercise during pregnancy is considered safe and beneficial, and can help you to feel less tired.

The feel-good endorphins released when exercising can help increase energy and take your mind off the exhaustion. Attending a prenatal yoga class or enjoying a low intensity walk outside will provide a nice boost as well; just be sure to always listen to your body when engaging in any form of exercise.

3. Eat small, frequent meals

Try to get into the habit of eating small, frequent meals throughout your pregnancy. Your body is processing food differently now. You are sending extra glucose (a form of sugar) to your baby to help them develop, which can make it easier for you to feel tired, or even light-headed.

Having a more constant supply of delicious energy may help you feel more awake. Here are the 10 most important foods to eat during pregnancy.

4. Say ‘no’

One of the most effective ways to combat pregnancy fatigue is to remove any unnecessary tasks from your plate—learning to say no might not be easy, but it’s great practice for when the baby comes. Household chores can be the first to go on your to-do list during the first trimester.

Part of embracing “no” is learning to shift your mindset. We live in a go-go-go culture that thrives on the ideal of being “productive.” Many of us are so used to pushing ourselves that it is virtually impossible to step on the brakes when something big comes along—like pregnancy. Remember that the work you are currently doing is the very definition of productivity. You are making a person (or several, maybe). You deserve to sleep, guilt-free.

5. Lean on family and friends

The icky symptoms of the first trimester can be downright dismal; there are no two ways about it. Therefore, don’t hesitate to scream “YES!” to offers of help from family and friends, whether it’s by accepting a home cooked meal, allowing someone to run a few errands on your behalf or simply enjoying a supportive chat on the phone. Now is the time to take the help.

You deserve a break every now and then. Whether you’re fighting pregnancy fatigue, nausea, back pain or any of the additional pregnancy symptoms, give yourself grace. The dishes and laundry can wait. Focus on nourishing yourself while you prepare to welcome a new baby into the world. There is a reason your body is asking you to slow down, just listen.

Pregnancy fatigue is a common experience for many expectant mothers and can significantly impact daily life. As your body works hard to support the growth and development of your baby, you may find yourself feeling exhausted both physically and mentally. Understanding the factors contributing to pregnancy fatigue and making necessary lifestyle adjustments can help alleviate some of these symptoms.

One key factor contributing to pregnancy fatigue is the increased production of the hormone progesterone. Progesterone levels rise significantly during pregnancy, leading to feelings of sleepiness and fatigue. Additionally, the physical changes occurring in your body, such as the increased demand for blood flow and the added weight of the growing baby, can contribute to feelings of exhaustion.

Another common contributor to pregnancy fatigue is disrupted sleep patterns. As your pregnancy progresses, you may find it more difficult to find a comfortable sleeping position, leading to restless nights and frequent awakenings. Factors such as increased urination and fetal movements can also disrupt sleep and contribute to feelings of fatigue during the day. In addition to hormonal changes and disrupted sleep, lifestyle factors such as poor diet, lack of exercise, and excessive stress can also contribute to pregnancy fatigue. Ensuring you prioritize self-care, maintain a balanced diet, engage in regular physical activity (with your healthcare provider’s approval), and manage stress levels can all help combat feelings of exhaustion.

If you’re experiencing severe or persistent fatigue during pregnancy, it’s essential to discuss your symptoms with your healthcare provider. Fatigue can sometimes be a sign of an underlying medical condition, such as anemia or thyroid disorders, which may require treatment.

Overall, listening to your body, prioritizing self-care, and seeking support from loved ones can help you navigate pregnancy fatigue and enjoy a healthier, more energized pregnancy journey. Remember that it’s okay to ask for help and take time for yourself as you prepare to welcome your new arrival.

Pregnancy Fatigue FAQs

Q. What causes pregnancy fatigue?

Pregnancy fatigue can be caused by a combination of factors, including hormonal changes, increased energy demands to support fetal growth and development, disrupted sleep patterns, and lifestyle factors such as poor diet and excessive stress. The hormone progesterone, which increases significantly during pregnancy, can also contribute to feelings of sleepiness and exhaustion.

Q. How can I alleviate pregnancy fatigue?

Alleviating pregnancy fatigue often involves making lifestyle adjustments to prioritize rest and self-care. Getting an adequate amount of sleep each night, taking short naps during the day, maintaining a balanced diet rich in nutrients, engaging in regular physical activity (with your healthcare provider’s approval), managing stress levels, and seeking support from loved ones can all help reduce feelings of exhaustion.

Q. When should I be concerned about pregnancy fatigue?

While fatigue is a common symptom of pregnancy, severe or persistent fatigue that interferes with daily functioning may warrant further evaluation by your healthcare provider. In some cases, excessive fatigue can be a sign of an underlying medical condition, such as anemia or thyroid disorders, which may require treatment. If you have concerns about your fatigue levels, it’s essential to discuss them with your healthcare provider for proper assessment and guidance.

Q. Is it normal to feel extremely tired during pregnancy?

Feeling extremely tired during pregnancy is relatively common, especially during the first trimester when hormonal changes are most significant. However, fatigue can persist throughout pregnancy and may fluctuate in intensity depending on factors such as sleep quality, stress levels, and overall health. While some level of tiredness is normal, it’s essential to listen to your body and prioritize rest as needed to support your well-being and the health of your baby.

Q. What can I do to improve my energy levels during pregnancy?

Improving energy levels during pregnancy involves adopting healthy lifestyle habits and self-care practices. In addition to getting enough sleep and rest, focusing on nutrition by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can provide essential nutrients to support energy levels. Engaging in regular physical activity, staying hydrated, managing stress through relaxation techniques, and seeking emotional support from friends and family can also contribute to improved energy levels throughout pregnancy.

A portion of this article is excerpted from The Motherly Guide to Becoming Mama. A version of this story was originally published on April 17, 2019. It has been updated.