When pregnant, it is common to feel more tired than usual. Fatigue is more evident during the first and third trimesters as your body is producing new hormones and preparing for birth. As you undergo physical and psychological changes during pregnancy contributes to mental and emotional stress, which will eventually add to your feelings of fatigue.
During the early stages of your pregnancy, your body produces more progesterone which can make you feel sluggish and sleepy. With a baby inside you, your heart and other organs are also putting in extra work to produce more blood which will then carry nutrients and oxygen to the baby.
In the later part of the pregnancy, the additional weight of the baby will add as a physical tax on your body’s strength. Some of the changes which may occur in the later part of your pregnancy which will make you feel tired include:
• Difficulty sleeping
• The need to urinate often during the night
• Late-night cramps in your legs
• Heartburm
Are you anaemic?
Fatigue can also be a symptom of anaemia, which affects about half of all pregnant women. Our body needs iron to make haemoglobin, the susbstance in red blood cells. Haemoglobin enables oxygen to be carried to your tissues and the baby. Your need for iron increases during pregnancy because of the needs of your baby and the increase in blood produced by your body.
Other symptoms of anaemia include:
- Shortness of breath
- Heart palpitations
- Weakness
- Pale skin
- Dizziness
What to do?
The following are some tips which will help you feel less tired during your pregnancy:
Take naps and breaks. During the day, rest when you can; during your lunch hour or before dinner. At work, take frequent breaks to pace yourself and renew your energy.
Go to bed early. If you’re a late sleeper, you may need to adjust your schedule and go to bed earlier than usual, especially if you find yourself waking up several times during the night. The rule is to go to bed when you feel tired. Don’t push yourself to stay awake until your usual bedtime.
Sleep through the night. Ensure that you have enough fluid intakes during the day, and then don’t drink anything for two or three hours before bedtime so you won’t have to get up often to urinate. If you suffer from heartburn, be sure to eat your last meal of the day several hours before lying down. Do gently stretch your leg muscles before bedtime to avoid leg cramps in the night, which are common during pregnancy.
Exercise. Try to exercise for at least 30 minutes per day, unless your health-care provider has advised against it. Even moderate exercise, such as walking, can lift your spirits and increase your energy level. (Be sure to find out from your health-care provider what exercises are safe for you and how long you can maintain your exercise program.)
Drink plenty of fluids. Lack of fluids can contribute to fatigue.
Relax. Avoid stressful situations. Cut back on social events and other activities that wear you out. Instead, spend this time on things that you find soothing and relaxing. Stay at home, read a book, pop a movie into the DVD player. When at work, use relaxation techniques, such as deep breathing, when you feel that you need a break.
Ask for help. Don’t be a superwoman – let your partner, children, or friends help out around the house as much as possible. If you’re feeling really stressed, talk to friends and relatives who can help you feel better. Talk to your health-care provider about finding support groups and other resources.
Eat right. Eat a balanced diet, including plenty of iron and protein. It’s particularly important to eat iron-containing foods during pregnancy: red meat, seafood, poultry, whole-grain or iron-fortified cereals and pastas, dark-green leafy vegetables, beans, nuts, and seeds. Drinking citrus juice when you eat iron-rich foods can help your body better absorb this mineral. And take a prenatal vitamin and an iron supplement if recommended by your health-care provider.
