Pregnancy is a time when many changes happen. Along with the happiness and excitement that it brings you, you may also notice that you are more tired now. One of the pregnancy symptoms you will experience most frequently is fatigue. Due to the many hormonal and other bodily changes that are rapidly occurring in the body, it is common to feel tired during pregnancy.
Usually, fatigue is mainly experienced in the first trimester, goes away in the second trimester, and tends to return in the third trimester. During the first trimester, the tiredness is because of the hormonal changes that prepare the body for pregnancy, whereas during the third trimester, it is because of the extra weight you carry around.
Here are some tips to help you deal with fatigue during pregnancy:
1. Get Enough Rest
Pregnancy can be tiring, and your bodily changes are the reason. To help your body handle the changes, as well as have enough energy, make sure you go to bed early. Sleep helps you cope with the changes, and gives your body time to adjust to all the changes during pregnancy. Take 15-30 minute naps during the day to help feel less tired.
Sometimes, for fatigue or other health reasons, your doctor may prescribe bed rest during pregnancy. But whether prescribed or not, lie down when you feel the need to rest.
2. Adjust Your Schedule
There are probably many things on your schedule that you can do less often, or avoid. It helps you make time to rest, as well as reduces the stress on your body during pregnancy, helping you feel less tired. If you’re working, try to adjust your shift and reduce the number of hours each day. It may also help if you take a few days off per month, to rest and recover from fatigue or your hectic schedule.
3. Eat Well
It is important to eat a balanced diet during pregnancy, so that you and your baby can get all the nutrients required for a healthy pregnancy. Eat foods that give you high quality nutrition, so that you have enough energy.
As much as you need healthy foods, you also should avoid certain foods during pregnancy - especially processed foods that are high in unhealthy fats and sugar. These can only tire you out further and worsen your symptoms like nausea and acidity.
During a normal and healthy pregnancy, moderate exercise is a great way to keep your heart healthy, improve your mood, and give you a slight energy boost. Safe and moderate exercise for 30 minutes a day can do wonders to help you cope with fatigue. A major part of fatigue during pregnancy is due to the emotional stress you experience. Doing some exercise everyday can boost your mood and make it easier to handle pregnancy fatigue.
5. Take Help
Pregnancy can make you feel very tired, so doing all the work all by yourself is not going to help. Make sure you ask for help during pregnancy. Involve your spouse in the planning and work that goes around welcoming your baby - whether it’s preparing a nursery or shopping for groceries, it is important to avoid overworking yourself so you have time to rest, and you don’t tire yourself out.
In the end, remember to listen to your body. It is important to give yourself rest when needed, and avoid tiring yourself out.