- First Trimester Fatigue vs. Third Trimester Fatigue
- As Much Sleep as You Want, for Regeneration
- More Light and Tasty Meals, for Vitamins
- Regular Exercise, But Without Forcing It, for Vitality
- Vacation Time, Please, for the Joy of Enjoyment
- Relaxation, the Way You Like It
- Pregnancy and Fatigue: Delegate, Don't Hesitate!
In the first and third trimesters, pregnancy & fatigue go hand in hand, which is completely normal. If this is true for you, as long as this fatigue does not affect your overall health, there is no need to worry. Still, your baby needs you to be in top shape just as much as you do. That is why we have prepared a simple easy-to-follow plan to help you minimize the impact of fatigue on a daily basis and enjoy every moment of your maternity months.
First Trimester Fatigue vs. Third Trimester Fatigue
Being pregnant doesn’t mean being tired all the time, but let’s admit it—you’re tired often. Fortunately, expectant mothers are usually happy to receive extra care and attention from those around them. Nevertheless, the fatigue can feel intense and sometimes irresistible. This is especially true in the first and last trimesters, though for different reasons.
First Trimester: “Shock and Awe”
From a physiological point of view, the first trimester involves major upheavals. From the very first days of pregnancy, and even implantation — before you may even realize you’re pregnant — your body, to ensure the pregnancy’s future, begins producing certain hormones in large amounts. Among these is progesterone. Its calming and sedative effect is what suddenly makes you want to go to bed early.
On the other hand, changes in blood sugar/insulin lead to sudden moments of daytime fatigue and unpleasant hypoglycemia. At the same time, your body is using more energy.
The nausea and vomiting—when present—add to your exhaustion. The culprit is not only the physical effort, but also the fact that you’re not retaining what you ingest. Let’s take a moment here to think of all the moms-to-be who experience this throughout their pregnancy. Courage to them!
And lastly, because it is one of life’s greatest emotional shocks—even when it’s wished for and expected—the impact of discovering a pregnancy also brings its own dose of psychological fatigue.
Third Trimester: “Sleepless Nights”
During the last three months of pregnancy, fatigue becomes more physical and psychological rather than hormonal. Starting in the 7th month, your baby is growing and gaining weight very quickly. The extra weight pulls on your back and causes lower back pain. On top of this unpleasant sensation comes the feeling of heavy legs, caused by slower blood circulation. Standing for long periods becomes difficult.
Nights are hard, too. Between nighttime cramps, cravings, frequent need to urinate, and the discomfort of trying to find a comfortable position—even with a pregnancy pillow—you toss, turn, and wake up without truly resting.
The stress about childbirth that’s approaching, all the overlapping questions, fear of pain, but also the excitement of soon meeting your little baby, do not make it any easier for your mind to relax.
The rest of the time, acid reflux, sometimes with bloating and pain in your upper abdomen, pile on even more hassle.
As Much Sleep as You Want, for Regeneration
Sleep whenever you can! At night, of course, try to adopt a regular sleep schedule if your routine allows. If you’re tired, go to bed early every night; on weekends, stay in bed later in the morning and give yourself as many naps as you like. Bottle feeding, breastfeeding, or combination feeding will soon take over your sleep. Even though you can’t save up rest, a little extra is always welcome.
More Light and Tasty Meals, for Vitamins
During pregnancy, your body has new needs in addition to those of the baby you’re carrying. It’s wise to follow a healthy diet, rich in vitamins, fiber, and minerals, enough to provide both you and your baby with the nutrients you need.
Fatigue can also be caused by a potential iron deficiency, also known as anemia. Since this is fairly common for women, be proactive and eat red meat, poultry, and fish regularly; they’re rich in iron as well as Vitamins B9 and B12. Whole grains, legumes, and green vegetables are also beneficial, as are fresh eggs and any fruits you love.
Regular Exercise, But Without Forcing It, for Vitality
The idea might seem surprising if you don’t exercise regularly, but moving and doing regular physical activity actually helps reduce fatigue. If you live in the city, there are often fitness classes specifically for pregnant women, tailored to their needs. You can also find dozens on YouTube, tailored to each stage of pregnancy.
Keep in mind that physical activity also helps prevent cramps, relieve heavy legs, and helps you better manage weight gain throughout the months. Additionally, it frees your mind and reduces stress—two of the most beneficial effects, not only for pregnant women.
Vacation Time, Please! For the Joy of Enjoyment
This is likely one of the biggest pleasures of a healthy pregnancy—taking the time to appreciate every change, every new detail, all the sensations that come with housing a new little being inside you. You probably remember those first movements, since babies often decide to move as soon as you stop yourself.
That’s the secret. If you can, carve out some time before your maternity leave. Take PTO, personal days, save up your vacation days for the current year… See what your OB/GYN can approve. Taking time to enjoy pregnancy allows you to arrange your schedule around your needs and appointments, respect your body clock, and rest whenever you need.
Relaxation the Way You Like It
If you practiced relaxation exercises before getting pregnant, don’t stop now! Prenatal yoga, meditation, sophrology, tai chi, massages doux… All these gentle activities are good for body and mind—especially during the major changes that take place when expecting a child.
Group classes, online classes, one-on-one, or solo practice from the comfort of your home alone or with a friend, do what feels right for you and fits your mood. Whenever possible, pick a moment when your home is quiet or even empty—when you won’t be disturbed. Ask your partner or a relative to pick the kids up from school if needed, but give yourself this special time for you and your baby. Prenatal relaxation promotes physical relaxation and peace of mind, pushes back fatigue, reduces stress, soothes the minor discomforts of pregnancy, and allows you to bond with your child very early on. Also consider perinatal osteopathy, for a comprehensive and attentive approach.
Pregnancy and Fatigue: Delegate, Don’t Hesitate!
It may seem obvious but really—if you’re pregnant and tired, don’t hesitate to delegate any chores or tasks that feel complicated or exhausting. You are carrying life within you and nothing is more precious than that.
Your workplace, boss, or clients may not always understand that your baby now takes priority, but your partner, parents, siblings, or even older children can pitch in.
You may have to explain (even repeatedly), but if delegating can help you rest, enjoy the moment, relax, and savor a pregnancy that, in the end, won’t last forever, do it. Your body will thank you!
