Tag: tips for pregnancy

Cooking up a whole human – from scratch – is hard work! It’s exhausting, even in its best moments, and the fatigue just hits different than your regular sleepiness.

The irony of the fatigue is how important it is to get extra rest during pregnancy; your body is working overtime and will continue doing so even after the pregnancy as it works hard to heal. So how do we balance getting the extra rest our pregnant bodies so desperately crave with our day-to-day responsibilities, work, possible other children, and the demands (physical, emotional, mental, financial) of preparing for a new baby?

Having a proper understanding of pregnancy fatigue and how it’s different from just feeling tired is key, along with prioritizing your rest and self-care, practicing gentle movement and exercise, and finding a supportive community.

Understanding Pregnancy Fatigue

Pregnancy fatigue is a specific, often overwhelming sense of exhaustion that, unlike regular tiredness that can often be alleviated by a good night’s sleep or a quick rest, really sets into your bones. Pregnancy fatigue is typically linked to the physical and hormonal changes that occur during pregnancy. It can be caused by factors such as hormonal fluctuations, increased physical demands on the body, and emotional stress related to the changes in lifestyle and expectations.

This fatigue can vary across trimesters—it’s particularly common in the first trimester as the body adjusts to the pregnancy, tends to improve during the second trimester, and often returns in the third trimester due to the physical toll pregnancy takes. The first trimester sees a particular strain on energy levels as this is when all of the baby’s major organs are created (between weeks 8 – 13). There’s typically a much-welcomed, albeit short-lived, repreive in the second trimester with a burst of energy. In the final weeks of the pregnancy, fatigue tends to return as even everyday tasks become more difficult due to the growing baby increasing pressure, well, everywhere.

Unlike common tiredness, pregnancy fatigue can feel more intense and may not fully resolve with rest, making it essential for expectant mothers to prioritize self-care and support to help ease the effects of fatigue on their health.

Prioritizing Rest and Self-Care

There always seems to be a never-ending list of things to get done to prep for a new baby, but the most important thing to look after is your health and overall wellness! Take advantage of offers to help out with errands, chores, or nesting, and carve out time for rest as a priority.

The body is going through so many physiological and hormonal changes, and will require more downtime to compensate for this. Listening to your body and the signals it sends is essential – whether your body is asking for sleep, physical rest, mental rest, food, or comfort, honor what your body needs during this extremely demanding time.

Remember that rest does not always necessarily mean sleep. In fact, striving for short, restorative periods of non-sleep rest throughout the day can be as energizing as a nap and help improve your quality of sleep when you are able to grab that nap or get to bed! Some ways to practice non-sleep rest include mindfulness and meditation, gentle stretching or walking, reading, taking a relaxing bath or shower, or listening to relaxing music or audiobooks. (Check out prior post on Mindfulness and Meditation Techniques for Expecting Moms!)

Taking care of yourself while you’re pregnant is the first way that you take care of your baby, as you are your baby’s home while they grow. Be sure to nourish your body and show yourself plenty of love and grace!

Gentle Exercise and Movement

While exercising when you’re already tired may seem counterintuitive, engaging in appropriate prenatal exercise can actually help boost your energy levels, as well as promote relaxation and manage chronic pregnancy-related pains.

Exercising triggers a hormone release that acts as a natural mood and energy booster, so working out safely when tired can help give your body the wake-up call it needs to get back to your day. Additionally, consistent exercise helps the body to become more efficient, requiring less effort to complete daily tasks and therefore leaving you with more energy.

Keeping the body strong and managing mobility and cardiovascular endurance throughout pregnancy can help reduce or prevent pregnancy-related pains such as low back pain, hip and glute pain, sciatic nerve pain, pelvic and groin pain, and swelling and cramping, particularly in the legs, ankles, and feet. Working to lighten the physical and mental toll that chronic pain takes on the body and mind can improve both quality of sleep and energy levels, resulting in less overall fatigue.

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It’s important to ensure all exercises performed during pregnancy are modified as necessary to keep you and your baby safe! Low-impact activities such as walking, swimming, and light-weight or body-weight resistance training are typically considered safe and beneficial for most medically-typical pregnancies. Always consult with your doctor or healthcare provider prior to starting a new exercise routine, especially during pregnancy. We recommend working with a certified personal trainer with a specialized background in pre- and postnatal fitness to ensure exercises are modified and tailored to your goals and your pregnancy! (For general exercise guidelines, check out our prior posts Safe Exercises for Each Trimester of Pregnancy and The Importance of Core Strength During Pregnancy!)

Finding Support and Community

Having a supportive network of family, friends, or other moms (expecting moms or not!) is a huge asset for your mental sanity and rest! Being able to lean on those around you for help with everyday tasks, childcare, errands, or chores helps to lighten your load and allow you more time and opportunity to get the rest your body needs.

Connecting with other parents and expecting parents to swap tips and tricks, pass hand-me-downs, or simply share the stresses and joys of pregnancy and parenthood is super important for keeping your mental health in check and cutting down on stress. Joining a local Mommy & Me class – whether virtually or in-person – is a great place to start. You can also find other parents with children of similar ages to yours by enrolling in birth-prep classes at your hospital, checking out kid’s activities offered through your local community center, or visiting story-time at the public library!

In conclusion, navigating pregnancy fatigue is an essential part of the journey toward motherhood. Prioritizing rest and self-care, listening to your body’s needs, and engaging in gentle exercise can help you manage this fatigue effectively.

As you move through this transformative time, be kind to yourself. Acknowledge that feeling fatigued is not only normal but a shared experience among many expectant mothers. You’re not alone in this, and it’s perfectly okay to lean on your support system and seek help when needed. We’d love to hear from you! Share your own tips or experiences with coping with pregnancy fatigue in the comments below. Let’s support each other through this incredible journey!