Fatigue during pregnancy

Is it common to be exhausted when you're pregnant?

Yes, pregnancy fatigue is very common – one study found that a whopping 95 percent of expecting moms suffered from it. Fatigue is especially common during the first trimester, and the condition tends to return in late pregnancy. For many women, overwhelming exhaustion is one of the first signs of pregnancy. You may find yourself dozing off in meetings or wanting to crawl into bed right after dinner.

What causes extreme fatigue during pregnancy?

It's likely that hormonal changes – like a dramatic rise in progesterone – are responsible for first-trimester exhaustion. Early-pregnancy sleep disturbances also contribute to fatigue.

Your sleep may be disturbed by:

• Needing to urinate frequently at night
• Snoring and nasal congestion
• Nausea and vomiting (morning sickness) or hunger
• Heartburn, constipation, or bloating and gas pain
• Physical discomforts like breast tenderness, headaches, or joint and back pain
• Anxiety or mood changes related to your pregnancy

Can pregnancy fatigue be a sign of a larger problem?

Fatigue can be a symptom of iron-deficiency anemia. Your healthcare provider will test your blood for anemia at your first prenatal visit and again in your late second trimester or early third trimester. (You might not have any symptoms if you're only mildly anemic.)

Depression can also cause fatigue or sleeplessness, so if you feel sad, hopeless, or unable to handle your daily responsibilities, or if you have thoughts of harming yourself, call your doctor or midwife immediately.

How long will pregnancy fatigue last?

It's different for everyone, but you'll probably have more energy during your second trimester – at least until you begin to lose steam again by the time you're around 7 months pregnant. At that point, you'll be carrying more weight and may be having trouble sleeping well for a variety of reasons, including lower back pain, heartburn, leg cramps, or restless legs syndrome. You may also be kept awake by the baby moving around and the need to pee frequently.

How can I cope with pregnancy fatigue?

Get enough rest. Listen to your body and try to get the extra sleep you need. Start by going to bed earlier, and take naps during the day when you can. Even a 15-minute catnap can make a difference.

Lighten your load. Cut out unnecessary social commitments, and let the housework slide. See if you can reduce your hours or work from home occasionally. Take a vacation day if you have paid time off or a sick day if you're not feeling well.

Get parenting help. If you have older children, ask friends or family to watch them occasionally so you can take a break or catch up on your sleep. See if you can temporarily increase their hours in preschool or daycare so you can get a nap. Or, check out these creative suggestions from BabyCenter parents on entertaining your child while lying down.

Eat well. Sugary snacks can give you a temporary energy boost, but leave you more tired than before. A pregnancy diet made up of vegetables, fruits, whole grains, dairy, and lean meats will give you more stamina in the long run. Try these nutritious snacks to keep your energy up. If you're too nauseated to eat well, do your best for now – and ask your provider for help.

Stay hydrated. Drink plenty of water and keep your water bottle with you to get ahead of dehydration. Coffee and tea in moderation can give you a lift, but like sugar, caffeine gives a temporary energy boost followed by a crash. If frequent urination is keeping you up at night, try drinking less water a few hours before bedtime and make up for it during the day.

Exercise. You may feel like you barely have the energy to make it through the day, let alone exercise. But if you can, include exercise in your daily routine. Getting at least 20 to 30 minutes of moderate activity, such as walking, may actually make you feel better. Also, try to take frequent breaks throughout your day to stretch and breathe deeply.

Hang in there. Be gentle with yourself: You are making a person. Pregnancy fatigue can leave you feeling like a shadow of your former self. But take heart that in your second trimester you'll probably feel much more energetic. You may feel better than ever, and be up for watching a late movie or going on a weekend hike. If you're in your third trimester, your sleep will likely get worse once your baby arrives. But eventually, the bone-crushing fatigue will lift and you'll be amazed by what you accomplished.