Fatigue can be one of the early signs of pregnancy, but it can carry into the later months of pregnancy, too. Pregnancy fatigue affects 60 percent of women in the third trimester. So, what are some ways you can fight the tiredness from pregnancy?
We’ve compiled five tips for managing pregnancy fatigue in expectant mothers. Read on for ways you can regain some energy.
1. Healthy Diet and Hydration
Doctors say that pregnant women should follow a whole-food diet with lots of fruit and veggies. Whole foods nourish your body and provide it with the energy it needs. These foods for pregnant mums are great choices.
Try to limit processed foods because they do not provide the body with proper nutrients. Keep your blood sugar balanced by eating whole grains and avoiding crashes that can make you feel tired. Stick to foods that are fiber-rich and eat often to keep energy up.
You also need to make sure that you are drinking enough water. Doing so will keep your bodily fluids for you and your baby at the proper levels. As your baby grows, your blood levels increase, making it crucial to drink more water.
2. Get More Sleep and Better Sleep
Pregnant women should be sleeping for at least seven to nine hours each night. Though, as your body changes, settling into sleep can become difficult. If you are struggling to sleep, set your room up for sleep success.
Keep light out with curtains and turn off any extra lights in your room (alarm clocks, nightlights). Keep your room at a cooler temperature to up the quality of your sleep, too.
Side-sleeping is the best position for pregnant women. Make yourself more comfortable by putting pillows between your legs and under your belly. These will help relieve pressure.
3. Exercise Daily
When you are feeling tired, exercise might feel counterproductive. Research shows that exercise increases energy and improves mood. Plan to exercise early in the day so you aren’t extra energetic at bedtime!
Besides increasing energy, exercise has many benefits while pregnant. It reduces back pain and eases constipation. Both of which can contribute to pregnancy fatigue.
4. Reduce Caffeine Intake
You may think coffee will help you perk up when you are tired, but it may not have the desired effect. Drinking too much caffeine can lead to crashes, exacerbating exhaustion. It can also keep you awake into the night if you drink it too late in the day.
Caffeine can also keep your baby awake while you are trying to rest. Sleeping well with a kicking baby can be a difficult task!
Above all, listen to your body. If you need to slow down and do less, do it! You may not be able to do all that you were able to when you weren’t pregnant, and that is okay.
Take time for yourself and ask for help from friends and family. It is especially important to ask for help if you have other children in your home. Take a bath, read a book, or take a nap.
Combat Pregnancy Fatigue
Pregnancy fatigue is common for many expectant mothers and should not be ignored. Follow some, or all, of these tips to get you feeling more energized.
If you found this article helpful, you can read more in the parenting section of our website.