Ways to Cope with Pregnancy Fatigue; Growing a person inside you is tiring work. The day your pregnancy test was positive was probably like a holiday, but your insufficient sleep and constant fatigue took away some of the joy. It is very normal for pregnant women to feel tired, especially in the first and third trimesters. Add to that morning sickness or difficulty sleeping in the last trimester, and you may be wondering what can be done.
In this article, we will discuss ways to deal with pregnancy fatigue in detail.
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How Long Does Pregnancy Fatigue Last?
One of the first signs of pregnancy is fatigue. It may occur suddenly and unexpectedly. Pregnancy hormones, which begin to be secreted even during the fertilization and implantation periods, begin to affect your body, mood, metabolism, brain, physical appearance and sleep patterns. The second trimester begins at week 13, and many women find they regain energy during this period. During this period, a good opportunity is found to do the work to be done before the baby arrives, because when the third trimester comes, extreme fatigue will return again.
Why Am I So Tired?
Simply put, you are tired because a baby is growing inside you. In addition to hormonal changes, physical and emotional changes can also reduce your energy levels and make you feel tired.
When to Consult a Doctor?
If insomnia, restless legs syndrome, sleep apnea, preeclampsia, or another condition is interfering with your sleep, mention it to your doctor at your next appointment.
Here are some other signs that you should see a doctor:
- If you suspect other things like anemia, gestational diabetes and depression,
- If there is a change in your vision,
- If you experience dizziness,
- If you urinate less,
- If you have shortness of breath, upper abdominal pain and heart palpitations,
- If you have intense headaches,
- If there is swelling in the hands, wrists and feet.
What Can You Do?
Raising a baby is a huge burden on your body. Therefore, do not ignore the signals your body sends you.
- Get support from your partner and close people.
- No matter how tired you are, you should avoid using over-the-counter sleeping pills.
- Most pregnant women should spend at least 8 hours in bed and sleep at least 7 hours each night. If possible, go to bed a little earlier than usual.
Here are some tips to help you cope with pregnancy fatigue as your body is changing:
Keep Your Bedroom Dark, Clean and Cool
- Choose the right environment for optimal rest.
- Close the windows with black curtains so that your body can reach deep sleep. Turn off things that emit light and digital clocks.
- Keep the bedroom temperature slightly cooler than the rest of your home. Thus, sleep quality increases. Remove unnecessary items and keep the bed clean.
- Take a Nap
- Taking a nap during the day will help you catch up on the sleep you missed at night. Because sleep tends to be interrupted due to body aches, urination and other pregnancy problems. However, avoid taking a nap around late afternoon. If you can’t take a nap, make a spot for yourself at your break and keep your feet up while eating.
Eat Healthy and Drink Plenty of Fluids
Initially, your blood pressure and blood sugar may drop due to pregnancy, which may make you feel tired. However, lack of sleep causes blood sugar to rise again, which can increase the risk of gestational diabetes.
Eat frequently to keep your blood sugar and energy levels balanced. For example, you can eat six fewer meals a day. Eating frequently, eating well and getting protein will help you fight fatigue. Remember to drink enough water and stay hydrated during the day to prevent leg cramps at night.
Keep a Pregnancy or Dream Journal
When you feel stressed and anxious during your pregnancy, write it down in your diary.
Pregnant women have very clear dreams and remember their dreams better. Because hormonal changes not only cause fatigue, they affect sleep patterns and waking up in the middle of sleep cycles becomes more frequent.
Sleep diaries can also be useful, where you can write down how long it took you to fall asleep, whether you were awake during the night, your wake-up time, and your sleep quality.
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Don’t Drink Caffeine in the Afternoon
Caffeine can keep you awake or wake you up throughout the night. It also keeps the baby active and causes him to move constantly. Experts do not recommend consuming more than 200 mg of caffeine per day during pregnancy.
Pamper Yourself
- Ask for help from family and friends. Take a warm bath. Ask your partner for a massage. Take a break.
- Wear soft and comfortable clothes, sit in a comfortable chair and read something. Light a lavender scented candle. Listen to soothing music. Drink a hot chamomile tea. You can do whatever comes to your mind that will relax you.
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Do Sports
The burden of pregnancy and the weight gained put serious pressure on your body. It is stated that doing light sports during pregnancy not only helps you sleep better, but also has the following benefits:
- Reduction in lower back pain
- Reduction in constipation
- Reduced risk of gestational diabetes, preeclampsia and cesarean section
- Healthier weight gain
- Improvement in general fitness
- Strengthening of heart and vessels
- Easier weight loss after birth
It may take a few hours for your body to recover after exercise, and therefore you should not forget to exercise early in the day. If you do light exercises such as yoga, they are less likely to disrupt your sleep. Don’t forget to inform your doctor before starting a new sports program during pregnancy.
