It is common you’re exhausted all the time when you’re pregnant. The discomforts of pregnancy, such as nausea and back pain, can make it hard to get a good night’s sleep. You may also have trouble sleeping during pregnancy because you have to go to the bathroom more often or you are uncomfortable lying on your side.
There are some things you can do to try to get relief from fatigue during pregnancy:
Table of Contents
- 1. Take Naps
- 2. Relax Whenever You Can
- 3. Get Plenty of Sleep
- 4. Change Your Sleep Posture
- 5. Exercise Regularly
- 6. Eat Healthy Foods
- 7. Cut Back Before Bed
- 8. Relax Before Bed
- 9. Eat Small Meals More Times
- 10. Consume a Rich Protein Diet
- 11. Iron Supplement
- 12. Vitamin Supplement
- 13. Avoid Sweets and Caffeine
- 14. Avoid Alcohol
- 15. Stay Hydrated
- 16. Work-Life Balance
- 17. Listen to Your Body
- 18. Talk to Your Doctor
- Final Thought
1. Take Naps
Pregnancy can be tiring, so make sure to schedule in some naps during the day. If possible, take a nap after lunch for 20-30 minutes. Alternatively, you can try taking two shorter naps, one in the morning and one in the afternoon.
2. Relax Whenever You Can
Relax is a medication that is safe to take during pregnancy and can help with fatigue. It works by relaxing the smooth muscles in the body, which can help to reduce tension and improve blood circulation.
If you’re feeling exhausted, take a break and rest when you can. Put your feet up, take a nap, or just relax. Don’t try to push yourself too hard, your body will thank you for it.
3. Get Plenty of Sleep
It’s important to get enough sleep when you’re pregnant. aim to get at least seven to eight hours of sleep each night. If you can’t get a full night’s sleep, take naps during the day to make up for it.
4. Change Your Sleep Posture
If you’re struggling to sleep at night, try changing your sleep position. Sleeping on your left side will improve blood flow to both you and your baby. You can also prop up your head and shoulders with pillows to prevent heartburn.
5. Exercise Regularly
Exercise can help improve your energy levels and combat fatigue. A moderate amount of exercise is the key – too much exercise can actually make you feel more tired. aim for 30 minutes of exercise most days of the week.
6. Eat Healthy Foods
Eating healthy foods will help you to have more energy. Make sure to eat plenty of fruits, vegetables, whole grains, and lean protein. Avoid sugary and processed foods, which can make you feel sluggish.
7. Cut Back Before Bed
Avoid caffeine and alcohol in the evening, as they can make it harder to fall asleep. You should also avoid working or using electronic devices in bed, as the light from these devices can interfere with sleep.
8. Relax Before Bed
Try to relax before bed by reading a book or taking a bath. This will help you to wind down and prepare for sleep.
Sleep is important for both you and your baby during pregnancy. If you’re struggling to sleep, talk to your doctor about ways to improve your sleep habits.
9. Eat Small Meals More Times
Eating small meals throughout the day with five or six small meals is better than three large meals. This will help to keep your energy levels up and prevent you from feeling bloated or uncomfortable.
10. Consume a Rich Protein Diet
Protein is essential for pregnant women since it helps to build up the baby’s tissue. aim to consume at least 75 grams of protein each day. Good sources of protein include lean meats, poultry, fish, legumes, and eggs.
11. Iron Supplement
Anemia is a common cause of fatigue during pregnancy. If you’re feeling tired all the time, talk to your doctor about whether you need to take an iron supplement.
12. Vitamin Supplement
You may also want to consider taking a vitamin B-12 supplement if you’re feeling tired. Vitamin B-12 helps to convert food into energy, so it can be helpful for pregnant women who are struggling with fatigue.
13. Avoid Sweets and Caffeine
While you may be tempted to reach for a cup of coffee or a sugary snack for a quick energy boost, these things will actually make you feel more tired in the long run. Caffeine can interfere with your sleep and cause dehydration, which can make fatigue worse.
14. Avoid Alcohol
It’s important to avoid alcohol during pregnancy, as it can harm your developing baby. Alcohol can also make fatigue worse by interfering with sleep.
15. Stay Hydrated
Drinking lots of water is important for both your health and your energy levels. aim to drink eight glasses of water each day.
16. Work-Life Balance
It’s important to find a balance between work and life when you’re pregnant. If you’re working full-time, try to take some time each day to rest and relax. You may also want to consider cutting back on your hours or taking a leave of absence if you’re feeling overwhelmed.
17. Listen to Your Body
If you’re feeling exhausted, it’s important to listen to your body and take a break. Try to take it easy when you can and make sure to get plenty of rest. Fatigue is a common symptom of pregnancy, but it shouldn’t be ignored. If you’re feeling excessively tired, contact your doctor.
18. Talk to Your Doctor
If you’re feeling extremely tired and it’s impacting your daily life, talk to your doctor. They can help you rule out any underlying medical conditions and give you further advice
These are just a few of the ways that you can combat fatigue during pregnancy. If you’re still feeling exhausted, talk to your doctor to see if there is anything else that can be done to help you feel more rested.