Fatigue is one of the most dreaded parts during pregnancy. For me, I wake up only wanting to go right back to sleep. It’s a constant battle to keep my eyes open and I will the clock to when I can take a nap. It’s NO joke! Extreme fatigue is the most common effect of pregnancy during the first trimester and tends to go away by the second (something to look forward too!) During the first few weeks of pregnancy your body is changing, busy creating cells for your baby’s development, and hormones- especially progesterone- are increasing, when added together creates a recipe for one super tired mama. Luckily, there are ways to help deal with this extreme fatigue!
Your body needs more of it during this time, so rest when you can. Go to bed early and get your body on a wake and sleep schedule. Squeeze in naps when you can. Power naps are essential when you can’t take long naps. Ask family members to pitch in more during this time, especially when you are low on energy. Also, ask friends/family to assist with errands or other tasks you need help with.
I know who wants to work out when you are extremely tired!? Although this seems counterintuitive, exercise has been proven to re-energize sapped energy stores. It is important to engage in some form of aerobic activity daily. Not only will it help with energy it is also very beneficial to your overall pregnancy. A thirty minute walk will give you energy and also, the fresh air helps revitalize your body!
Make sure you are eating balanced meals throughout the day to help keep energy levels up. Fatigue can be worse if you are not getting proper nutrients. B vitamins and iron are known to provide energy. Foods that contain these nutrients are beef, pork, chicken, lamb, turkey, wild-caught salmon, sunflower seeds, pumpkin seeds, bananas, olive oil, oatmeal, and brown rice. Try to limit sugar, fried foods, and processed meats. Drink plenty of water throughout the day because dehydration can also contribute to fatigue. If you can’t pass up that morning coffee, limit intake to about one cup a day. Limit other caffeinated drinks to less than 200 milligrams per day.
With rest, the right diet, and exercise you can make it through this tiring time! If fatigue persists, talk to your doctor, there may be other issues causing fatigue.