All About Pregnancy Fatigue

It’s natural to feel tired throughout your pregnancy as your body adjusts to a storm of pregnancy hormones as well as physical changes that take place right up until your due date. However, pregnancy fatigue will ebb and flow over the trimesters: You may feel more tired one month and more energetic the next. Find out about pregnancy fatigue and what you can do to feel just a little less tired.

First Trimester Fatigue

In the first trimester, your levels of progesterone will shoot up, which can make you sleepy. Your metabolism also revs up and burns more energy, and this can also contribute to fatigue in early pregnancy. Lower blood pressure and the increased production of blood also drain energy, and that’s not to mention the emotional roller coaster you may be going through during your pregnancy.

And, it’s not just hormones that can make you feel exhausted. Other pregnancy symptoms may also affect your sleep, including morning sickness (which, despite its name, can also strike at night) and frequent urination. These two troublesome symptoms may prevent you from getting enough Zs to beat fatigue.

Second Trimester Fatigue

There's a reason folks call the second trimester the honeymoon phase of pregnancy. By now, your body has gotten used to the rush of pregnancy hormones, so you'll feel more energized and ready to start prepping for your baby's arrival. Even though the worst of the fatigue usually eases up, it's still normal to feel tired sometimes. Just listen to your body and take it easy when you need a breather.

Third Trimester Fatigue

By the third trimester, you’ll probably feel exhausted again as the baby gets big. You may find your bump, as well as symptoms like backaches and anxiety, will also get in the way of a good night’s sleep, and the pressure on your bladder will mean more nocturnal trips to the bathroom. This sudden exhaustion third trimester can be challenging, but it's a common experience.

How to Cope With Exhaustion During Pregnancy

You may feel as if your body is working extra hard to support your pregnancy, which will leave you feeling very tired. Here’s how you can boost your energy levels and cope better with fatigue:

• Follow a healthy diet. Sometimes, fatigue can be linked to iron deficiency, so you’ll want to eat plenty of foods that are rich in protein and iron. Getting your vitamins from fruits, vegetables, eggs, nuts, and a variety of whole foods will help keep your energy up throughout the day. You can read more about a healthy pregnancy diet here.

• Stay hydrated. Keep drinking plenty of water during the day, but cut down toward the evening to avoid frequent urination at night.

• Maintain a sleep routine. Try to get into the habit of going to bed and waking up at the same time every evening and morning. If you feel you need more sleep, you can always take a nap during the day. Try to get at least eight hours of sleep a night.

• Get comfortable in bed. As your bump gets bigger, you’ll want to find the right sleeping position. Try to sleep on your left side to help improve blood flow to your baby and your organs. Use pillows to support you between the knees, under your tummy, and behind your back. Keep your head elevated.

• Stay active. Getting regular physical activity can not only help prevent leg cramps, but also give you a burst of energy. Talk to your medical practitioner about your options for pregnancy exercise.

When Is Fatigue a Sign of Something Else?

Feeling tired is usually nothing to stress over, but it can sometimes signal a health issue that needs a closer look. During pregnancy, not getting enough iron can put you at risk for anemia, and feeling exhausted might be a sign. Your doctor will likely run a blood test to check your iron levels.

If fatigue is coupled with a persistent feeling of sadness and loss of interest, it may be a sign of prenatal depression. Around 14 to 23% of pregnant women experience depression during pregnancy, which may be related to the hormonal changes their bodies are experiencing. If you feel you may be affected, be sure to discuss your symptoms with your practitioner.

Feeling worn out is pretty common when you're pregnant, so make sure to take care of yourself and your baby by eating right and getting enough rest. Your body’s going through a lot, and your mind is busy thinking about meeting your little one and prepping your home for her. No wonder you might feel sleepy now and then.

The Bottom Line

Pregnancy fatigue is completely normal and often fluctuates as your body works hard to grow and nurture your baby. Whether you’re feeling wiped out in the first trimester or struggling to sleep in the third, rest, good nutrition, and self-care can go a long way. And if anything feels off, be sure to check in with your healthcare provider.

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