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First Trimester Fatigue | Johns Hopkins Medicine

Is it common to be so tired in the first trimester of pregnancy?

Feeling dog tired, can’t summon the energy to do much of anything, and craving your bed? For many women, the extreme tiredness of the first trimester is quite a surprise. And it’s an especially hard transition for those who are normally go-getters with lots of energy. Women who usually need only 6 hours of sleep at night often find they need nearly double that during these first weeks of pregnancy. And, for others, daytime tiredness is paired with trouble sleeping deeply or for more than a few hours at night. Nausea and vomiting can also be a big drain on your energy.

What causes the fatigue?

Fortunately, this is normal. It’s a signal from your body to slow down and give it time to adjust to the incredible changes happening inside. Hormone changes play a big role in making you feel tired, especially the hormone progesterone. This hormone rises sharply in the first trimester. In addition, as blood volume increases to supply the developing placenta and fetal circulation, your heart pumps faster and stronger. This results in faster pulse and breathing rates. Low iron levels can sometimes make you tired, as well, although this is more common in later pregnancy.

How long will the fatigue last?

For most women, the extreme fatigue of the first trimester is soon forgotten with the glow and boost in energy that comes with the second trimester. So, if it seems like all you’re doing these first few weeks is lying around, dozing, or napping, don’t worry. It's normal. Although fatigue often returns in the third trimester because of disrupted sleep and increasing discomforts, this too will pass in time.

What can you do to feel better?

• Good nutrition and eating small, frequent, healthy meals can keep you going and can also help with nausea.

• If you’re at work and fighting back drooping eyelids, try some stretches or deep breathing exercises. Or get up and walk around the office or take a break outside. 

• When you can, go for a brisk walk around the block. A little exercise can energize you and may help you rest better when you do get to sleep.

• Adapt your sleep habits. Take naps, if possible, during the day. You may also want to try going to bed earlier.

• Drink enough fluids during the day and little several hours before bedtime. This may help you avoid having to get up to urinate during the night.

What should you avoid?

Squelch the urge to drink coffee or other caffeinated drinks to stay alert, as the caffeine really isn’t good for your developing baby. Instead, drink plenty of water.

It's easy to feel guilty about not being able to do everything like you're used to. It's OK to pamper yourself. By reducing any extra job or social commitments during these first few weeks, you can be as productive as possible in your regular responsibilities.

Drowsiness and fatigue during pregnancy - causes and how to deal with them

“Pregnancy is not a disease,” a future mother can hear when she complains of fatigue or that she cannot quickly cope with her usual activities, concentrate . And it is true. Pregnancy is not a disease, but a huge complex of physiological processes that take place in the female body and give life to a new person. It is not surprising that the creation of a new life takes a lot of strength and energy from a woman.

Fatigue during pregnancy is a normal reaction of the body to bearing a child, as well as drowsiness, inability to concentrate and mood swings.

Where does the strength of a pregnant woman go and what causes fatigue during pregnancy at different stages?

Sleepiness and fatigue in early pregnancy

Tiredness in early pregnancy is easy to explain.

First, the fetus actively grows and develops, its internal organs are formed. The processes of synthesis of proteins and other molecules, acting as a "building material" for new cells, proceed rapidly. This wastes energy.

Secondly, a powerful hormonal restructuring takes place in the body of a pregnant woman, an additional circle of blood circulation is formed. The circulatory system is rebuilt, the load on the heart increases. The hormone progesterone, produced in the first weeks of pregnancy, affects vascular tone, lowering blood pressure. If you have experienced low blood pressure personally, then you know this condition. Similarly, a pregnant woman experiences drowsiness, it is difficult for her to concentrate.

Thirdly, all the resources of the body are directed first to the formation and development of the fetus, and then to the normal needs of the female body. This applies to both energy and nutrients. A woman simply does not have enough “fuel” to provide not only for her unborn child, but also for herself. This is especially acute for women who do not take vitamins during pregnancy. The fact is that many vitamins and minerals, on the one hand, are needed for energy production (especially for B vitamins), on the other hand, these same micronutrients are needed for the proper development of the fetus. For example, from vitamin B9depends on the closure of the neural tube - the basis of the spinal cord and brain.

And, finally, toxicosis also contributes to fatigue in the first trimester. This condition can be accompanied not only by nausea and vomiting, but also by drowsiness, fatigue, and rapid mood swings. Toxicosis, if it passes without health complications, is considered a normal, although not very pleasant, element of pregnancy. In this case, one of the likely causes of toxicosis is a lack of vitamin B6.

By the second trimester, the hormonal background stabilizes, but other reasons lead to weakness and drowsiness during pregnancy.

Late term drowsiness

The fact is that in the third trimester the child's weight becomes quite significant and grows rapidly. The weight of the placenta and the fluid that fills it should be added to the weight of the fetus. That is why the load on the body of a pregnant woman (especially the legs and back) becomes palpable. Even after walking a short distance, a woman may feel tired, as if she was carrying heavy loads. And yet it is so!

Another cause of late-term sleepiness is rather commonplace. With a large belly, it is more difficult to fall asleep and get enough sleep. It is difficult for a woman to turn around or take her usual position, the child may begin to push in her sleep. After all, if in ordinary life we ​​don’t get enough sleep for a night or two, then we can sleep off on the weekends, and there are no days off from pregnancy.

But drowsiness during late pregnancy can be a symptom of a dangerous disease - anemia, lack of iron in the body. It is especially bad because it develops gradually, and it can easily be mistaken for ordinary overwork. Pallor, fatigue, rapid pulse, heart pain, dizziness and fainting during pregnancy are all signs of anemia and a reason to see a doctor as soon as possible. It is impossible to delay a visit to a specialist: anemia can have the most serious consequences, up to the loss of a child. Iron supplements usually help prevent anemia. It is better to choose iron in liposomal form, which is well absorbed.

How to deal with drowsiness and fatigue during pregnancy

Despite the fact that the beginning of pregnancy, most women spend at work in the same mode as usual, experts strongly recommend that they slow down their rhythm of life a little and take more rest.

Great changes are taking place in the body of a pregnant woman, and it would be wrong to load oneself with work in the same way as always. And if a woman says that her pregnancy was much easier and she didn’t need rest, you can only be happy for her, but you should listen only to your feelings.

How to deal with drowsiness during pregnancy, or at least reduce the level of fatigue as much as possible?

• You should definitely get more sleep. Lack of sleep makes a person shaky, nervous. Which, in turn, greatly affects the level of stress. Stress interferes with normal sleep - and the circle closes. You can buy special pillows under the stomach, which help to take a comfortable position in a dream.
• Eat properly and fully! This will help to provide both organisms - both the mother and the unborn child - with everything necessary, as well as avoid health problems, prevent weight gain that affects the feeling of fatigue, especially by the last trimester. Be sure to include vitamin and mineral complexes for pregnant women in the diet, for example, Pregnoton Mom - with B vitamins, liposomal iron and other micronutrients that are important for the health of mother and baby.
• Walking in the fresh air (especially in the morning, when the least amount of gas pollution) will help to tone the muscles, enrich the blood with oxygen.
• Take CoQ10. It is involved in energy production at the cellular level. That is, it does not work as an energy tonic, but helps the body naturally efficiently extract energy from food. In addition, studies show that CoQ10 reduces the risk of preeclampsia and other pregnancy complications.
• Vitamins C and E will also help you stay energetic and active. Vitamin C is also involved in the synthesis of energy, and vitamin E is necessary for cellular respiration, without which muscle weakness develops in the body.
• Coenzyme Q10, vitamins C and E are contained in the antioxidant complex Sinergin, which will give a pregnant woman additional energy. Of course, Sinergin is allowed to be taken throughout pregnancy.

When does sleepiness go away during pregnancy?

When will fatigue and drowsiness during pregnancy go away? It is impossible to predict this, because each woman's pregnancy is individual. Some will feel much better already in the second trimester of pregnancy, while others will need additional support of vitamins and antioxidants throughout the pregnancy.

It is important not to forget: fatigue, drowsiness, absent-mindedness and the inability to concentrate are manifestations of pregnancy, which are largely explained by physiology, and not by character traits. It is not necessary to give the expectant mother advice like “get together and make yourself work”, “stop being lazy”, etc. After all, having a baby is hard work.

The world will not collapse if a woman stops carrying it on her shoulders alone, starts to rest more during pregnancy or asks for help. The most precious thing is the health and well-being of the woman herself and the unborn child.

IS NOT ADVERTISING. THE MATERIAL IS PREPARED WITH THE PARTICIPATION OF EXPERTS.

Related articles

• Coenzyme Q10 for pregnancy planning
• Pregnoton Mom: instructions for use
• Progesterone in early pregnancy

Fatigue during pregnancy

During pregnancy, a woman gets tired faster than usual, sometimes without even doing anything special. This is normal, because hormonal and psychological changes take place, and the body prepares for childbirth. Such changes can be stressful for a woman, which adds to the feeling of fatigue.

A pregnant woman develops insomnia, heartburn, heaviness in the back, spasms and cramps in the legs, and excessive fatigue may indicate anemia, especially if symptoms such as pale skin, shortness of breath, dizziness and palpitations are present. Iron deficiency in pregnant women occurs very often, as the need for iron increases due to the needs of the baby, and the hemoglobin produced by iron delivers oxygen not only to the tissues of the mother, but also to the child.

Nutrition of a pregnant woman should be BALANCED. Be sure to have a large amount of vitamins and minerals, especially iron and protein. A large amount of iron is found in the following foods: red meat, seafood, poultry, legumes. When consuming iron-rich foods, try to drink freshly squeezed citrus juices, which will help your body absorb minerals better. Do not forget about special multivitamin complexes for pregnant women.

2. Drink more fluids

Lack of fluid in the body leads to rapid fatigue, but do not overdo it in the third trimester, when there is a tendency to edema, especially before bedtime.

If there are no contraindications and your doctor has no objection, then try to exercise regularly. It will help to relax not only your body, but also charge you with positive. It is not necessary that this be a daily set of exercises, hiking in the fresh air is enough.

Do not refuse help, the care of your loved ones will be very necessary for you during this period. Not only do not refuse, but also ask for help yourself when you need it.

Relax more, try to spend a lot of time doing activities that give you pleasure and satisfaction and avoid stressful situations. Use special breathing techniques to relax. Rest more time, use every opportunity that falls to lie down to rest. If you are busy with work, be sure to take breaks, restore strength.

As for the third trimester of pregnancy, here, among other difficulties, there may be HEAVY AND FEELING OF TENSION IN THE lumbar. The baby has already grown up and gained weight, so long walks are becoming harder and harder. In such cases, prenatal bandages can be used to relieve heaviness in the back.

But the SPECIAL BANDAGE may not suit all women. Many cannot choose the right and suitable option for themselves, because it can put pressure and create discomfort. 9 will help you in this situation.0079 sling scarf . You can tie up your stomach with them, and it will not squeeze the child, creating inconvenience, but will provide support for both the tummy and lower back.

Many expectant mothers who have tried SLING AS A BANDAGE noted that it is really more comfortable and pleasant than a special bandage. After childbirth, the sling will come in handy not only for carrying the baby, but also for tying up the pelvis and abdomen, which will help the uterus contract faster. Often, the bandage simply tamps down the lowered organs and flattens the stomach, while tying it with a sling will just lift and “put in place” the organs and fix the stomach.

For information: in Mexico, for example, SLING, or rebozo, IS AN ESSENTIAL TOOL FOR MIDWIVES. Rebozo is used there not only for carrying children or as a part of the national costume, but also as an assistant to a pregnant woman. So, for example, in addition to supporting the abdomen and lower back, a midwife can use it to make a special relaxing massage for a woman in labor and even change the position of the child in the womb with special techniques and exercises.

In postpartum practice, rebozo is used as a tool with which a woman returns the energy and body tone spent during childbirth. In this practice, the technique of sequential bandaging of seven zones is used: forehead, shoulders, area under the chest, abdomen, mid-thigh, mid-calf, feet.

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