Pregnancy Fatigue and Sleep Tips From Trimester to Trimester

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You’re so tired you can’t keep your eyes open, and it’s not the kind of sleepiness that comes from binge-watching too much Netflix late at night because this is happening hours after you wake up.

You’ve got a common but exhausting symptom called Pregnancy Fatigue.

While most pregnancy fatigue is normal, that doesn’t mean it’s not frustrating, especially when you are battling staying awake at work, or while caring for other children.

Each trimester can present its challenges with fatigue, but our pregnancy specialists have some tips for you to help get the restful, restorative sleep you and baby need!

Note: Fatigue may sometimes be a sign of an underlying medical condition such as anemia, gestational diabetes, or depression. If fatigue is accompanied by other symptoms, discuss your concerns with your doctor.

 

First Trimester Building Blocks of Good Sleep Habits

If it makes you feel any better, this trimester is usually the worst.

When your body starts producing progesterone and ramps up your blood supply to provide nutrients to the baby, it can take a toll. You also may be feeling more emotional and more aware of the physical changes in your body.  Most women do report feeling less fatigued after these first few weeks of big changes inside their bodies, even when their bump is just starting to appear.

  • Rest Whenever You Can

Listen to your body! If you have the choice between emptying the dishwasher or taking a 20-minute nap, take the nap. The dishes can wait!

  • Create a Sleep Routine

    Set a bedtime and a wake-up time and stick to it, even on the weekends. Getting your body into a natural sleep/wake cycle will improve, and it will cue your body when to rest, which can improve your energy during awake time

  • Bedtime is not Screen time

We can’t emphasize this enough; the light that emits from electronic devices is disruptive to sleep patterns.  Kick the scrolling habit to the curb, and your body will soon understand that laying down on the bed means sleep time.

 

Second Trimester Sleep Boosters

You’re probably feeling a little bit better energy-wise, and hopefully, any morning sickness has abated.

Your bump is growing, and your body is probably a bit more awkward now. Adjusting a few more things may help improve your sleep. The second trimester is a great time to take those building blocks of good sleep habits we made in the first trimester and add on a few more.

  • Add in light exercise during the day

    If you felt pretty low-energy and depleted during the first trimester, you may be pleasantly surprised to feel much better in the second. If that’s the case, then this is the perfect time to add in some light walking at some point during the day. Even just 15-30 minutes can clear your head and energize you.

  • Hour Wind-Down Routine

    If you’ve gotten into a good sleep routine, now is a great time to ramp up the relaxation. An hour before you go to bed, pick some relaxing routine. It could be a shower or a bath, some restorative stretching, or reading in a quiet room.

  • White Noise or a Fan

    If you are feeling hot or flushed during the night, a fan can be a great way to cool you off and add in airflow. If a fan makes you too cold, a white noise machine or app can be soothing and help lull you off to sleep.

 

Third Trimester Home Stretch Tips

This trimester you may be feeling fatigue return again. The ramped-up hormones that are getting you ready for birth and your extra weight from pregnancy can take their toll. Now is the time to get very proactive about your precious sleep time, because your body and baby need all the rest you can get.

  • Create a Cozy Sleep Environment

Body pillows, essential oil diffusers, blackout curtains, lovely high thread count sheets, sleep masks, and cozy blankets. Bring them all on!

  • Avoid Liquids and Caffeine Before Bed

Limiting your liquid intake, especially caffeine, which is a diuretic, means fewer trips to the bathroom in the middle of the night

  • Rest Whenever You Can

Remember what we said about the dishes? Everything that is not critical can wait or can be delegated to someone else who wants to help. Rest!