How to Beat Fatigue During Pregnancy?
Created by Parentune Support Updated on Jun 28, 2020
You just found out that you are pregnant for the first time and you deserve a big congratulations. You are dealing with a mix of emotions that range from anxiety to excitement and elation which are quite normal. The thoughts of creating the nursery by getting the furniture needed as well as funny baby clothes are certainly ones that you are having since there is so much to look forward to. However, you are just trying to get through each day due to the fact that you are dealing with unpleasant pregnancy symptoms such as morning sickness. You are getting some relief with that by taking the recommended remedies to help manage that just fine. But, you are struggling due to having such overwhelming fatigue - which is a normal but yet annoying pregnancy symptom.
Pregnancy fatigue makes you want to stay in bed all day even though you can't since you have work to do and errands to run. However, you are unsure of how you will be able to accomplish much during the day since all you want to do is sleep. Fatigue is a result of the surging pregnancy hormones just like many of the other symptoms are.
6 Natural Ways to Beat Pregnancy Fatigue
But the good news is, just like other uncomfortable pregnancy symptoms such as nausea can be managed, the same goes for pregnancy fatigue. Let's now take a look at 6 ways to beat pregnancy fatigue:
#1. Be Sure To Get Enough Sleep
Now that you are pregnant, you will need to get more sleep than the average individual. You have been told that the ideal amount of time to get sleep would be 7 to 8 hours a night. When you are pregnant, you need 8 to 9 hours. That may not be easy but it is important to get that amount of sleep per night. That means you will need to unwind before bed which will involve shutting down the screens, listening to relaxing music or reading a low-key book. If you have to be up in the night to do #1 several times, don't worry about that. As long as you can get back to sleep right away, then you will be just fine. If you find yourself not being able to attain that, then be sure to take a 1-hour nap in the daytime but don't exceed that.
#2. Get Plenty Of Exercises
If you get lots of exercise daily, then you will end up becoming more energetic since the circulation gets moving when you are as well. And don't worry, not only is exercise safe but it is highly recommended as it is good for your developing baby and good for your health. Don't run marathons but you can look into prenatal exercise programs at your local community center. Also taking a brisk half-hour walk for 5 days a week will suffice.
#3. Eat Foods That Will Provide You With The Energy You Need
Ditch the sugar and the trans fats, and what you will need to eat are foods that are rich in protein, healthy fats, and complex carbohydrates. Those foods will provide you the energy that you need to stay awake and to stay healthy. That means you will want to consume dairy, fruit, vegetables, and lean meats. Just be careful not to eat anything that is not pasteurized such as dairy or meat, as well as fish with high mercury levels such as swordfish, King mackerel, shark meat. Having salmon 3 times a week is ideal as it is low in mercury and a great source of protein, and has essential fatty acids for your baby's brain development.
#4. Eat Small Portions Often
Don't eat 3 large meals a day. That may even aggravate morning sickness but it will not be good for your energy levels. You will want to eat 5 or 6 small meals a day every 2 to 3 hours which includes snacks. It will keep you feeling as well as you physically can and reduce your fatigue as well.
#5. Don't Over Exert Yourself
If you are expending more energy than what you have, then you are most definitely going to become exhausted. That goes for those who are not pregnant but even more so if you are. That means if you have too many errands to run in one day, go and prioritize which ones are the most important to have done quickly and take care of those. Make the other ones wait for another day. The last thing you will want to do while you are pregnant is to run yourself ragged which will pretty much guarantee that you will be fatigued.
#6. Talk To Your Doctor
If you are doing what you can to conserve your energy and you are still extremely fatigued, then you will need to make an appointment with your doctor. Especially if it is still persisting by the end of the first trimester. It is possible that you could have an underlying condition such as hypothyroidism or anemia which can be serious if not tackled. That can easily cause you to be quite fatigued and you then will need to be treated accordingly.
Fatigue during pregnancy is not pleasant but it is a common symptom which goes along with nausea, moodiness and having to do #1 all of the time. However, as long as you take the steps that were mentioned above and utilize them, then you will be able to be more energetic than you realize. And be sure to not ever ignore point #6 if your fatigue is still persistent.
Just remember that when you approach your second trimester, the fatigue will ease off but you will end up with it again in the 3rd trimester due to hormones as well as carrying a lot of weight which includes not just the baby but the extra blood and the fluid. What you will need to do is utilize those steps again and be sure to get the rest you need when you can!
In situations like this, however, make sure to not stress and stay relaxed. Issues always arise during pregnancy, and we just have to make sure to seek help and not stress. Try to keep your mind occupied in the meantime, go out with your new-found mom friends, show off that new cute geek baby onesie you just purchased online and stay calm. Most importantly try to enjoy the joys of pregnancy.
| Aug 28, 2019
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