You’re pregnant and feeling ready for everything that comes with it like some morning sickness, breast pain, and a growing baby bump. But one thing that can really surprise first-time mamas is just how exhausted they feel. Here are a few things to know about pregnancy fatigue, and our six best tips on how to handle it.
Is It Normal to Be Extremely Tired during Pregnancy?
It sure is. Early in pregnancy, your hormones are working in overdrive and are likely the biggest reason you feel so fatigued. Other big changes in your body also contribute to feeling downright exhausted, such as changes in your blood volume, blood pressure, and blood sugar. You’re also growing an entirely new organ, along with your baby! All of this passive work going on in your body truly takes a lot of energy.
Aside from these physical changes, there may be some big emotions going on that can contribute to your exhaustion, too. Some mamas-to-be feel anxious about the health of their pregnancy, stress about things like money and their jobs, as well as frustration with feeling nauseous or unproductive.
Pregnancy fatigue can manifest in a number of different ways. You might fall asleep as soon as you sit down on the couch in the evenings. You might start stealing naps here and there just to get through the day. You might never want to leave your cozy bed. You might just feel sluggish and unproductive some days. And while we know it’s tough, these five tips can help you battle pregnancy exhaustion:
- Ask for help: We know this doesn’t come easy to some people, but it’s a necessity for many expecting mamas. Ask a partner or loved one to take on one of your typical household responsibilities until you have some energy. Order groceries online instead of wandering through the grocery store. Accept a meal from a loved one if they offer. These small acts can make a big difference for an exhausted pregnant mama.
- Get more sleep: We know this sounds obvious, but it truly is important to prioritize your rest to help your body grow that little baby. If you’re a night owl, try to go to sleep an hour earlier than usual. Aim for eight hours of sleep each night. If you’re able to sneak a nap or brief period of rest into your day, do it. Give your body the rest it needs
- Choose where to put your energy: Now more than ever, it’s important to choose what to say “yes” to. Give yourself permission to gracefully decline or reschedule plans with friends or family if you’re simply not up for it.
- Eat healthy foods: This can be easier said than done, especially if you’re dealing with morning sickness. But making sure your body is getting a balance of nutrients (especially iron, protein, and fiber) can help your energy levels. You might also find it beneficial to eat a few smaller meals throughout the day to help keep your blood sugar stable, and energy up. And while you’re at it, be sure to sip on plenty of water throughout the day.
- Move your body: This might seem counterintuitive when you’re flat out exhausted, but studies show exercise during pregnancy can have positive impacts on mood, energy levels, and even sleep. For most pregnant people, 30 minutes of moderate-intensity exercise such as walking, swimming, or aerobics is recommended daily during pregnancy. Even so, it’s important to check with your provider to ensure exercise is safe during your pregnancy.
- Listen to your intuition: You may have tried everything and simply can’t find the energy or strength to even get out of bed in the mornings. If you suspect something more than feeling tired is happening, get in touch with your provider
Conditions such as anemia, gestational diabetes, thyroid issues, and prenatal depression can have a huge impact on your energy levels. Some signs of prenatal depression include:
- Wanting to sleep all the time
- Feeling sad, tearful, or apathetic
- A sudden change in appetite (not wanting to eat at all, or constantly eating)
- Finding little joy in things you used to enjoy
- Having thoughts of self-harm
If you’ve been experiencing these feelings for longer than two weeks, it’s time to contact your provider. There are a number of treatments available for prenatal depression. Your provider will work with you to find one that’s effective and right for you.