Top ten ways to beat early pregnancy tiredness
Now that you are pregnant, you may feel as though there are endless tasks to complete before the arrival of your little one.
One of the most common side-effects of pregnancy, especially in the first trimester, is fatigue. During this period your body is going through a range of physical changes and the great surge in your hormone levels can leave you feeling exhausted.
So, now more than ever, it is important that you get the rest you need. Follow these top tips to learn how to fight tiredness and bring energy back into your daily routine!
1) Get some fresh air and exercise! Performing some light and gentle exercise on a daily basis can be a refreshing way to feel more energised. Whether you go out for a walk with a friend, join an antenatal swimming class, or practice some pregnancy yoga, there is a good chance you will feel invigorated afterwards. Not only will exercise release those feel-good endorphins, but it will help you get a full night’s sleep later on, making you well-rested for the next day’s activities. For more information on the topic, read Exercises recommended through pregnancy or watch our video on Safe exercising for mums-to-be.
2) Don’t allow yourself to become overtired. Though you may feel the need to keep going and going from the second you wake, you must remember you are not the energiser bunny! When you feel tired, it is important to rest. Listen to your body’s needs and take a nap when you need one, to ensure a full night’s sleep later on.
3) If you are feeling tired during the day, it is important to try to avoid eating sugary sweets and treats. Although these will give you an instant energy boost, when your blood-sugar level drops down you will feel more tired than before! As an expectant mum, it is important to eat a healthy, well-balanced diet that is high in nutrients which will give you a longer lasting energy boost.
4) Have a warm, relaxing bath before you go to bed. This will help you to unwind and you will be more likely to have a good night's sleep.
5) Allow others to lend a helping hand. There is no shame in taking up friends’ offers to help out with household chores and other responsibilities. Especially if you already have one or two little ones running around the house it may be hard to find the time you need to put your feet up. So let others help you out around the house and get those breaks for some much-needed rest.
6) Be realistic with your daily goals. Though you may be used to a non-stop lifestyle, where you are racing from one task to the next, now is the time to slow down and take time for yourself. Set one or two daily tasks for yourself, or perhaps make a weekly schedule of things you want to do. This way, you can pace yourself and avoid becoming overtired, while still remaining productive!
7) Are you tossing and turning at night? Is it resulting in a lack of sleep and you’re feeling like a walking zombie during the following day? If so, sleeping on your side with a pillow between your knees just may do the trick. This position will give support to your growing bump and help you to get a good night’s sleep.
8) Having an early night, to ensure you get 9-10 hours of sleep, will give you more energy the following day. If you don’t feel particularly tired, you can try using a breathing technique to soothe your way into sleep. You can use the “7/11” breathing technique where you breathe in for seven counts and then breathe out for eleven counts.
9) Iron deficiency can also be a leading cause of fatigue for expectant mums. Consume foods with high nutritional value that contain valuable vitamins, such as iron-rich leafy green vegetables. Though your tummy may be craving sweets and chocolates, it is important to only have these foods in small doses. A healthy well-rounded diet is necessary in maintaining energy for you and your little one.
10) Put your feet up – literally - to gain more energy. Elevating your feet can help ease any fluid retention you may be having and make you feel more relaxed. So, rent a film, listen to a favourite CD or do some online shopping while you place your feet up and unwind.
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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Last Modified: 15/12/2008
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