Importance of Sleep
Exhaustion During Pregnancy
I'm so tired now that I'm pregnant. Is this normal?
It's normal to feel absolutely dog-tired during pregnancy. In fact, most women find they need a great deal more sleep while pregnant, especially during the first and last trimesters. You may find your bedtime creeping earlier and earlier, and at the same time you may be hitting your snooze button more regularly. The good news is, some moms-to-be experience a considerable energy boost during the second trimester, when nausea lessens and before the size of the baby brings other physical aches and pains.
Why am I so tired?
It's hard work making a baby. The process of supporting the new life inside you taxes every system in your body. The ensuing fatigue is often particularly strong during the first trimester, when you're building the placenta that feeds and nourishes your baby until birth. Also, the additional hormones circulating during pregnancy -- particularly progesterone -- can make you feel sleepy and less energetic. Your metabolism is also affected. Many women have low blood pressure while pregnant because their blood is circulating through two systems -- mom's and the baby's -- and that can cause fatigue.
Will I be tired during the entire pregnancy?
Most pregnant women notice that the feeling of exhaustion is stronger at some times than at others. It can also depend on what else is going on in your life, like whether you work a long day or do something physically taxing. The combination of that, plus the demands of pregnancy, can definitely be exhausting. A few weeks into the second trimester, you may feel a new surge of energy. This often lasts well into the third trimester, but around the seventh month, you may begin to feel weary again. By that point, your increased size and weight will begin taxing your muscles, and you may also have difficulty sleeping, which can leave you tired.
What can I do to ward off exhaustion?
Whatever you can do to make sleep a priority will help. Go to bed earlier, even if it means leaving the dinner dishes in the sink until the next day. If possible, work from home once in a while so you can sleep in a little later, or take work home so you can leave work earlier.
Try to do the more difficult tasks when you have the most energy, and leave the easier tasks for when you're tired. Give yourself more time to do things, and try to cut down on multi-tasking, or you may find yourself frustrated.
If your partner offers to take your toddler to school so you can sleep in an extra 20 minutes, take advantage of the offer.
Even if you weren't a napper before, chances are you'll become one while pregnant. Catch a catnap whenever possible, and remember that you don't have to sleep to rest. Many moms-to-be find that lying down as soon as they get home from work makes a huge difference. Stretch out on the couch for 20 minutes when you first walk in the door, and you'll find you have more energy for dinner and your evening plans.
What you eat can make a huge difference in how you feel. Relying on carbohydrates and snack foods can lead to quick bursts of energy followed by crashes. Unless you started out obese and are already overeating, you need at least 300 extra calories a day now that you're pregnant, and more if you exercise. Make them count.
Weight gain during pregnancy varies from person to person. You should discuss with your doctor what kind of diet will be healthiest for you. Unless you are underweight or having more than one baby, you probably don't want to gain 40 or 50 pounds!
The quality of your sleep can affect how rested you feel. You may be sleeping more lightly now that you're pregnant, so noises, lights, and other disturbances may bother you. Hang shades to darken the room, wear earplugs, or use a comfort pillow to ease your back -- whatever seems to make your sleep more restful. If you do wake up and find yourself tossing and turning, make a list of what's bothering you or read for a few minutes, then try again to sleep. After all, soon enough you'll be awakened every few hours, so this is just your body's way of helping you get used to it!
If going out tires you, spend your nights at home relaxing quietly. But if you feel great, it's okay to go out.
Exercising for at least 30 minutes a day can help boost your energy level and keep your muscles limber during pregnancy. Even taking a short walk or doing some stretches during the day will help you sleep better at night, experts say. Exercising also releases tension, eases back and joint pain, and gets your heart rate up. All these things will also help you sleep.
Talk with your doctor about what kind of exercise program is safest for you. It's usually not a good idea to begin a vigorous exercise program during pregnancy, especially if you weren't very active before. On the other hand, some form of regular physical activity, such as walking or swimming, is almost always healthy for pregnant women.
-- Melanie Haiken, the former health editor of Parenting magazine, is a freelance health and medical reporter based in San Rafael, California.
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