It's normal to feel more tired than normal while pregnant. In fact, most women find they need a great deal more sleep, and this happens the most during the first and last trimesters.
The good news is some moms have a big energy boost during the second three months, when they stop feeling as sick.
It's hard work making a baby
- Supporting the new life inside of you takes a toll on your whole body.
- You may feel most tired during the first three months, when you're building the placenta that feeds your baby.
- The hormones and chemicals flowing through your body while pregnant can make you feel sleepy and less lively.
- Many women may have low blood pressure because their blood is circulating through two systems - mom's and baby's - which can make you feel even more tired.
What can I do to help ward off this tired feeling?
Adjust your day
- Whatever you can do to make sleep a priority will help.
- Go to bed earlier, even if it means leaving dishes in the sink until the next day.
- If you can, work from home once in a while so you can sleep in a little later, or take work home so you can leave work earlier.
Ask for help
- If someone else can take your toddler to school so you can sleep in an extra 20 minutes, make the most of the offer.
Get extra rest
- Take a nap when you can.
- Keep in mind that you don't have to sleep to rest.
- Many moms find that lying down as soon as they get home from work can help a lot.
- Stretch out on the couch for 20 minutes when you first walk in the door. You'll find you have more energy for dinner and evening plans.
Eat well for energy
- Carbs and snack foods can lead to quick bursts of energy followed by crashes.
- If your weight was normal before you became pregnant, you'll now need at least 300 extra calories a day, and more if you work out.
Make sleep count
- You may be sleeping more lightly now that you're pregnant. Noises, lights and other disturbances may bother you.
- Hang special shades to darken the room, wear earplugs or use a pillow to ease your back - whatever makes your sleep more restful.
- If you have trouble sleeping, make a list of what's bothering you or read for a few minutes, then try to sleep again.
- After all, soon you'll be woken up every few hours, so this is just your body's way of helping you get used to it.
Protect your time
- If going out makes you tired, try to spend your nights at home to relax your body.
- If you feel great, it's fine to enjoy some nights out - just avoid drinking and smoking.
- Exercising for at least 30 minutes a day can help boost your energy level and keep your muscles limber.
- Experts say even taking a short walk or doing some stretches during the day will help you sleep better at night.
- Exercising releases tension, eases back and joint pain and gets your heart rate up, all of which will also help you sleep.
- Be sure to check with your doctor before you begin any new workout.
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