
Pregnancy and tiredness
Having a baby is a big job and,
as with any big job, it can be exhausting work. If you think about everything
your body is going through it’s no wonder that you feel increasingly tired, but
what can you do about it?
Here are gurgle’s top tips…
Listen to your body
In the first trimester, your
body is going wild with hormones and going through some pretty major
physiological changes. Feeling extra tired at this time is perfectly normal, so
embrace it and give yourself the rest you need. If you feel abnormally tired
and lethargic it’s worth mentioning it to your OB-GYN or nurse-midwife. It
could be a symptom of something else and it’s best to get checked out and
treated if necessary.
Just say yes
People are offering help for a
reason – because you’re pregnant and deserve it. The extra time you’ll get by
not doing the school run, letting someone else stand in at a meeting or getting
the groceries for you can be a godsend. Sit down, switch off your cell, don’t
answer the door and just relax. Even if you don’t sleep, simply sitting still
and switching off will work wonders.
Eat well
A balanced diet will give you
and your baby the energy you need to get through the day. Eat plenty of whole
grains and fruit and vegetables, and reduce your intake of salt and saturated
fat. It’s also a good idea to adjust your eating pattern, as large meals can
worsen any heartburn or nausea you may be experiencing and make you feel extra sleepy as
your body puts all its energy into digesting. Go for little and often instead.
Get enough iron
Iron deficiency anemia is one of
the most common causes of tiredness in pregnancy. You can take an iron
supplement to boost your intake but get as much as you can from food – green
leafy vegetables such as spinach are high in iron, as are dried fruit, egg
yolks and beans. Read our article on anemia for more information.
Take a walk
Gentle exercise will boost your
energy levels and help you sleep better. It can be difficult to find the time
but if you can fit in a stroll, a swim or some yoga a few times a week your
body will thank you for it. See our feature fitness for pregnancy for ideas on safe ways to exercise during pregnancy.
Pamper yourself
Massages, aromatherapy and
reflexology can all help you relax but make sure you choose a qualified
practitioner who’s familiar with safe techniques and oils for pregnancy.
Say no to Joe
Avoid caffeine if you can. Its
artificial highs are often followed by sluggish lows which won’t help if you
are already feeling tired and sleepy – plus drinking too much of it has been
linked to miscarriage.
Get comfy
In the last few weeks of pregnancy
the exhaustion of carrying that extra weight around kicks in and you’ll feel
super tired all over again. What’s more, with your growing baby pressing on
your bladder and your bump making it difficult to find a comfortable sleeping
position getting a good night’s sleep can seem impossible. Make your bed as
comfortable as possible, ensure your room is totally dark and reduce noisy
interruptions if you can. If you do wake up for any reason try and make sure
things are in place to deal with the cause of it so that you can get back to
sleep quickly. Sleep closer to the bathroom (if you can) if your bladder always
gets you up; or have an extra blanket or a sheet handy in case you wake up too
hot, or too cold.
Catnap
When you’re pregnant your
growing baby takes priority and it’s important to take a rest whenever you can.
Napping is the perfect solution – it’s amazing how much a quick 20 minutes here
and there can help.
Minimize…
If you reduce the potential
causes of tiredness before you get pregnant you are less likely to suffer.
Being overweight can often make you more tired when you’re pregnant, so if
you’re overweight and planning a baby, try to change your diet and lifestyle in
advance. A healthier body makes for a healthier pregnancy and an easier time
giving birth.
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.