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.