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FATIGUE AND TIREDNESS IN PREGNANCY

tiredness in pregnancy
 
Dr Shauna Fannin
Medically reviewed by
11th Nov 2022

Feeling wiped out now that you’re pregnant? Welcome to one of the most common symptoms of pregnancy. What may come as a surprise is just how tired you feel. Put your mind at rest as we explain what’s happening and find out what you can do to get through the energy-zapping stages of pregnancy.

Is it normal to feel tired during pregnancy?

Oh yes, feeling tired is very normal in pregnancy, especially in the first 12 weeks as your body changes, and after 28 weeks when your growing bump can make getting a good night’s sleep feel like a rare event. Extent of tiredness varies from woman to woman, with some women feeling absolutely shattered throughout pregnancy while others are less affected; most women, however, will feel more tired than usual while they’re pregnant.

What causes tiredness in pregnancy?

In the first 12 weeks your body is working incredibly hard and going through enormous changes. Your baby’s major organs are forming, your hormones are changing and your blood pressure and blood sugar fall. Small wonder that you feel more tired during these early weeks, and often tiredness is one of the first signs that you are pregnant. On top of that you may feel more emotional during these early weeks which in turn can affect your energy levels.

After 28 weeks you’re likely to feel tired from carrying the weight of your growing baby. In these later weeks, getting a good night’s sleep can prove difficult most likely because your bump is uncomfortable, you’re too hot, and you’re up and down to the loo.

Excessive tiredness and lack of energy can be a symptom of iron deficiency anaemia: this is common in pregnancy due to a combination of more red blood cells being produced in pregnancy along with a lack of sufficient iron in the diet. Good sources of iron include red meat, green vegetables, fortified breakfast cereals, lentils and beans.

You’ll be tested for anaemia as part of your antenatal care at 8–12 weeks and at 28 weeks. Talk to your midwife if you have a history of anaemia or you think you have symptoms; a blood test can be arranged at any point in pregnancy to get things checked out.

When does pregnancy fatigue begin?

Feeling very tired in pregnancy typically begins early in the first 12 weeks (first trimester) right after conception and implantation. The good news is that your energy levels should improve during the second trimester but it is likely that during the last trimester you will tire more easily as your baby (and bump) get bigger.

What can I do to help cope with tiredness in pregnancy?

Simple measures can help you to cope with tiredness in pregnancy. In the later stages of pregnancy you will need more rest than usual, which of course can be difficult if you are still working or are looking after other children. Having a daytime nap can help, along with sitting with your feet up when you can and getting an early night.

Accept help from family, friends or colleagues if you struggle to find time to rest. Other tips include:

  • Eat a healthy diet, including foods rich in iron and protein, to keep your energy levels up (if you’re feeling sick try to eat little and often)
  • Avoid tea, coffee or other caffeinated drinks (such as cola) in the evening—remember there is a recommended limit of 200 mg of caffeine each day for pregnant women
  • Drink plenty of fluids during the day but cut down on how much you drink in the evening to reduce needing the loo during the night
  • Keep active during the day and throughout pregnancy aim to exercise for 150 minutes per week. Swimming, walking and pregnancy- yoga are all great forms of exercise
  • Don’t smoke or drink alcohol. They’ll harm your baby as well as stopping you sleeping
  • Use pillows between your knees and to support your bump if it makes lying on your side (recommended after 28 weeks) more comfortable
  • If you can’t sleep once you’re in bed, try not to worry—it’s frustrating but it won’t harm your baby. Worrying will make it harder to switch off and relax
  • Try a relaxing bedtime routine, maybe a warm bath and reading, and avoid screens for the last hour before bed as these can activate your brain rather than calm it down.

Can tiredness hurt my baby?

Although tiredness during pregnancy can be pretty rubbish for you, it won’t hurt your baby. That said, if you’re worried that you’re feeling constantly exhausted or you’re concerned about your health, talk to your doctor or midwife, especially if you feel more than just a bit low or run-down. Feeling hopeless and losing interest in what you once enjoyed, along with exhaustion and problems sleeping can be signs of antenatal depression. Your doctor or midwife can offer advice and help here if you’re worried.

Strange dreams during pregnancy

If you find you’re having weird dreams or nightmares when you’re pregnant, don’t worry, this is normal and won’t cause any problems, other than disturbing your sleep.

Expecting a baby? Get a full pack of pampers nappies and other goodies completely FREE. Simply register with us!

 

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