Tiredness and fatigue in pregnancy
Emily Cater
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A sense of pregnancy fatigue or constant tiredness in pregnancy is common, particularly during the first 12 weeks. It can be a real nuisance though, especially if you've got other children at home or have a busy full-time job. Here, we look at what causes tiredness in early pregnancy, and what you can do to tackle it and improve your energy levels.
When does pregnancy fatigue start?
Pregnancy fatigue and tiredness is something practically every woman will experience during their pregnancy, particularly in the first trimester. Fatigue is an early sign of pregnancy that can begin just a few weeks after conception and implantation.
For some women, tiredness can also return with a vengeance in the third trimester, usually due to the extra weight you're carrying around.
If you're early in your pregnancy and find yourself dragging your feet around more, pining for sleep and desperate to crawl into bed early, you're likely experiencing early pregnancy tiredness.
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There's usually no need to worry though, as it's completely normal.
Midwife Clare Herbert agrees:
'Tiredness, particularly during the early stages of your pregnancy is very common and not something you can necessarily prepare for.
'Your body is going through so many changes, both physically and mentally, but rest assured, this should pass and you are more than likely to feel much better during the second trimester.'
How long does tiredness in early pregnancy last for?
First trimester fatigue peaks in the initial few weeks of your pregnancy, and typically, you should start to feel some relief from the tiredness around the start of your second trimester, after week 13, when your baby is more developed.
Often, pregnancy fatigue will return in the third trimester, but it does vary woman to woman.
What causes extreme tiredness in early pregnancy?
One of your first thoughts when experiencing that level of exhaustion, could be, 'is extreme fatigue normal in pregnancy?'
Yes, for the most part, first trimester tiredness is all part and parcel of being pregnant, and is largely due to the surge in hormones your body is producing. After all, you are growing a mini human inside of you!
Tiredness in pregnancy is your body's clever way of telling you to slow down and take care of your health, so whenever possible, it's important to do just that.
Make sure you're getting plenty of sleep, as well as eating healthy food and getting enough exercise.
Causes of fatigue and extreme tiredness in pregnancy may include:
Building the placenta
During the first trimester, a substantial amount of your body's energy goes into building a life-support system for your baby.
The placenta is hugely important since it provides oxygen and nutrients to your growing baby and removes waste products from their blood.
It makes sense, then, that you might be feeling extra sleepy during this time.
Changing hormones
As the NHS states, during pregnancy, your hormones are going on a roller coaster of change, which in turn can cause havoc to your emotions and mental health.
This can be exhausting to experience, and in turn can make you feel extremely over tired.
Iron-deficiency anaemia
According to the NHS, iron-deficiency anaemia is caused by lack of iron. You need a lot of iron while you're pregnant, and it can sometimes be difficult to get enough.
Feeling overly tired or fatigued is a key symptom of iron-deficiency anaemia. Other symptoms include feeling short of breath, having heart palpitations (where you notice your heart beating), and pale skin.
It is important for the health of yourself and your baby that you see a doctor if you suspect you may have it. It's usually treated with iron tablets prescribed by a GP and by eating iron-rich foods.
Midwife Clare Herbert states the following:
'Your midwife will check your iron levels at least twice during your pregnancy to ensure this is not the source of your tiredness.
'If you are concerned at any time about your level of fatigue, especially if it is accompanied by other symptoms, speak to your GP or midwife.'
An increase in metabolism alongside a decrease in blood sugar and blood pressure
Your body's metabolism will have risen significantly, while your blood sugar and blood pressure tend to be lower. This can also make you feel more tired than usual.
As you reach the end of your first trimester, around week 12, your body will have finished making the placenta and you likely will have become more used to the hormonal and emotional changes that have occurred.
Thankfully, this usually means the second trimester is usually a time of renewed energy levels.
By the time you hit the third trimester, for most women, the tiredness you will be feeling is more down to the weight you are carrying from your growing baby.
It could also be down to insomnia and other common physical ailments like heartburn, an achy back or sore legs - not to mention the stress of the impending baby and whether you feel prepared!
Try to be kind to yourself, rest whenever you can, and know that it will pass - at least until the baby arrives!
How can I stop feeling so tired during pregnancy?
During the first few weeks of your pregnancy, your body is telling you to slow down, rest and take good care of yourself - so try to rest whenever you can.
Here are some tips to help you regain some of that energy and feel less exhausted:
Look after yourself
Rest whenever you can, however you can. Put your feet up with a cup of tea, have a good long soak in a warm (not hot) bath, and just take extra care of yourself.
Ask for help
Rely on the support of your partner, family or friends where you can. If you've got other kids at home, get them to help out with certain tasks around the house and explain to them it can be tiring carrying a baby around.
If someone offers to take on your food shopping, or help around the house with the cleaning - accept the offer! You'll need to reserve your energy as best you can.
Go to bed earlier
This is a no-brainer really. If you're feeling sleepy a lot of the time, try going to bed earlier at night as it might just help you to feel more energised the following day. Sleep is important!
Having a nap during the day is a good idea too if you can, although don't sleep too often which might make you feel even more tired and groggy.
Eat well and often
Eating well during your pregnancy is paramount, for both your baby's nutritional needs and your own. By eating the right food, like protein and complex carbohydrates, your energy levels will be vastly improved than if you were to eat junk food.
Don't be tempted to reach for sugary snacks or caffeine when you're feeling tired, as the crash when it wears off will cause you to slump, potentially feeling even more tired than before! And of course, you should limit the amount of caffeine you drink in pregnancy anyway. Remember, food is fuel.
Get inspired by some of these pregnancy superfoods here.
Exercise and keep moving
When you're fatigued, exercise may be absolutely the last thing you feel like doing. But the right kind of exercise or sport while pregnant can actually rejuvenate you, helping you to feel more energised and less fatigued.
Even a simple walk around the block or a pregnancy yoga class can be beneficial during this time, and help you to sleep better at night too.
Just be careful not to overdo it when it comes to exercise, always listen to your body and stop when you need to. If you're unsure about it, speak to your doctor or midwife.
When to speak to your doctor or midwife about pregnancy exhaustion
While exhaustion when you're expecting is totally normal, if your fatigue is severe and persistent or lasts throughout your entire pregnancy, you should speak to your doctor or midwife.
If you experience additional symptoms like feeling weak, extremely breathless or even faint on a regular basis, make an appointment with your GP as soon as possible.
Symptoms like this can mean you have an iron deficiency - or anaemia - a common, yet treatable condition. You should be tested for this early in your pregnancy, and again after your seventh month.
Make sure you're getting enough iron in your diet - which can be found in things like meat, dark leafy green vegetables, beans and lentils and baked potatoes. It's good for you, and good for baby too!
If you feel depressed or are suffering with panic attacks or anxiety, or have any noticeable, significant changes in appetite, you could be experiencing prenatal depression, and should speak to your doctor or midwife. There's plenty they can do to help.
Don't forget, you know your body best, so be mindful of any signs that something isn't right, and always ask for help where you can.
Are you pregnant and experiencing tiredness in pregnancy? Chat and share tips with other women in our forum below...
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