“How Do I Cope With Fatigue During Pregnancy?”

How Do I Cope With Fatigue During Pregnancy?

Fatigue is perhaps the most undermining side effect of ordinary pregnancies. Even the most vivacious and energetic woman may find her energy reserves zapped due to pregnancy. Many women find pregnancy fatigue is worst during the first and third trimesters. During these times our bodies undergo many hormonal changes to prepare for pregnancy, birth and delivery.

Even those used to surviving on little sleep may find their ability to cope compromised when they become pregnant. It isn’t uncommon for pregnant women to experience fatigue simply because they are sleeping less soundly. This may result from the need to use the bathroom more frequently or from nausea and vomiting associated with morning sickness.

How Long Will I Feel Tired?
Most women feel pregnancy fatigue is worst during the first and third trimester. During the first trimester your body is gearing up to carry your baby for the next nine months. During this time you are simply getting used to being pregnant.

When most women hit their second trimester they experience what people refer to as the “honeymoon phase” of pregnancy. This is the time you are most likely to feel relief from the constant fatigue that plagued you during the first trimester.

Once you hit the third trimester however, and approach labor and delivery, you’ll find you are once again struck by sometimes debilitating fatigue. By this point most women are carrying around a lot more weight than they are used to. This with leg cramps and the frequent need to pee may keep you up more at night, resulting in ever increasing fatigue.

Coping Strategies For Fatigue During Pregnancy
Here are some tips to help you cope with fatigue during pregnancy:

1.  Consider getting regular exercise. While this may seem impossible due to your fatigue, exercise can actually improve your outlook and your health and well-being. You may find you sleep better at night if you are able to squeeze in a 20-minute walk during the day.
2.  Sleep when you feel tired. If you normally stay up until 11 at night but find you are now drowsy at 9pm, don’t fret. Go to sleep. You’ll be better-off the next day for sacrificing a couple of hours of TV or chore time.
3.  Take naps if you can. Even a 15-minute catnap or rest can do wonders for improving your energy level and your outlook.
4.  Remember to eat healthily. You should be getting at least 300 extra calories each day during the second and third trimester. These calories should come from nutrient dense sources like fruits, vegetables, whole grains and dairy products.
5.  Avoid sugary or processed foods if you can. These will only contribute to your fatigue and provide short rather than long-term energy.
6.  Make sure you take a high quality prenatal vitamin. Simply getting enough vitamins and nutrients may help reduce your fatigue.
7.  Reduce your stress levels. Stress and anxiety, whether associated with work, family or your pending arrival, can all contribute to fatigue during pregnancy. Worrying about not sleeping will also contribute to stress and anxiety. If you can take some time out to relax. Consider a massage or five minutes of meditation every day to help alleviate unwanted stress.
8.  Adopt a bedtime routine. If you normally bring work to bed then stop. Avoid loud and distracting activities before bedtime. If you get into the habit of a bedtime routine, you’ll find falling asleep at night easier, even when you are uncomfortable and bloated.

You might also consider using a pregnancy pillow or maternity pillow to help relive back pain an improve your sleep during pregnancy. Remember, like most pregnancy symptoms, fatigue during pregnancy is usually temporary. Do the best you can and lean on others when necessary and you’ll find like most moms you survive pregnancy fatigue with flying colors!