So tired during first trimester

First trimester fatigue: How long it lasts, how to ease it

Yes, although the extreme tiredness of the first trimester can come as quite a surprise. It can be an especially hard transition for those who are normally go-getters with lots of energy. Women who usually need only six hours of sleep at night may 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.

Creating human life is a big job that takes lots of time and energy. Fatigue in the first trimester is a signal from your body to slow down and give it time to adjust to the incredible changes happening inside.

Several factors may contribute to first trimester pregnancy fatigue, including:

• Hormones. Hormonal changes play a big role in making you feel tired, especially the hormone progesterone. This hormone rises sharply in the first trimester.
• Increased blood volume. Your blood volume has doubled to ensure your baby is getting the nutrients it needs to grow. To accommodate this increase, your heart is pumping harder and stronger. This in turn increases your metabolism and lowers your blood sugar and blood pressure, adding to your fatigue.
• Anemia. Iron levels can drop in pregnancy, resulting in iron-deficiency anemia. If you are experiencing extreme fatigue, talk to your provider about testing your iron levels.

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, don’t worry if it seems like all you’re doing these first few weeks is lying around, dozing or napping. It’s normal. Although fatigue often returns in the third trimester because of disrupted sleep and increasing discomforts, this too will pass in time.

• Sleep. Try to go to bed early and take naps when you can.
• Adjust your schedule. There’s no need to fill every waking minute of your day with work and tasks. Recognize the things that can wait until tomorrow to allow yourself some much-needed rest. Reduce any extra job or social commitments during these first few weeks so you can be as productive as possible in your regular responsibilities.
• Eat right and eat often. Protein and complex carbohydrates are your friends. Start your day with protein and eat small, frequent, healthy meals to help stabilize your blood sugar.
• Exercise. A little exercise can energize you and may help you get some quality zzz’s at bedtime. Get up and walk around the office, do some deep stretches or take a break outside. When you can, go on a brisk 20-minute walk.
• Stay hydrated. Drink enough fluids during the day. If you’re struggling with frequent urination during the night, limit your fluids several hours before bedtime.

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

Pregnancy is tiresome work, but some women still have trouble sleeping when they do get the chance.

How can you sleep more comfortably while pregnant? Try these tips:

• Get into a routine. Go to bed at around the same time each night.
• Get in position. Sleep tilted to one side with pillows supporting your knees, back and belly. Lying on one side can help the baby get good blood flow, but it’s OK if you roll over onto your back during the night. Also, propping yourself up even slightly can help with heartburn.
• Limit distractions. Keep your room comfortable and dark. Limit screen or phone time, TV watching and computer use in the bedroom.
• Watch what you eat or drink. Stay hydrated with water throughout the day but limit it at night. Don’t eat immediately before sleeping as this can increase heartburn. Avoid spicy and acidic foods at dinner if your heartburn flares up at night.
• Exercise. In addition to giving you an energy boost to fight fatigue, exercising every day helps you sleep better at night.
• Relax. Try calming music, white noise, meditation, a warm bath or deep breathing to calm your restless mind.
• Treat pain first. If you have back, hip or leg pain, try a heating pad before bed or take Tylenol before lying down to help soothe those aches.

If you’ve tried everything and still cannot sleep, talk to your doctor for more suggestions and recommendations.

It’s easy to feel guilty about not being able to do everything like you’re used to. It’s OK to step back, relax and pamper yourself.

Remember this is only temporary. Don’t let your fatigue put a damper on your pregnancy joy. You are creating life, and that’s definitely something to celebrate.

• Ways to ease the nausea and vomiting of morning sickness
• Exercise during pregnancy: Is it safe?
• Safe medications during pregnancy

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Posted In Health Information, Pregnancy, Women's

The Most Tired You've Ever Felt

Growing a human is exhausting. It’s as if a magical spell was cast the day your pregnancy test came back positive — except Sleeping Beauty’s fairy didn’t gift you with 100 years of rest and true love’s kiss is what got you into this.

If only you could sleep more…

It’s completely normal for a pregnant woman to feel fatigued, especially during the first and third trimesters.

Somewhere between morning sickness and elastic waistbands, Little Bo-Peep has lost your sheep (she probably sold them to Sleeping Beauty) and there are none left for you to count to sleep.

One of the first signs of pregnancy is fatigue. It smacks you by surprise, like the sliding glass door you assumed to be open.

Beginning as early as conception and implantation, pregnancy hormones instantly affect your body, mood, metabolism, brain, physical appearance, and sleep pattern.

In the second trimester, which begins at week 13, many women get a fresh surge of energy. This is a great time to tackle those important before-baby-arrives chores, because as you enter the third trimester, which begins at week 28, that extreme exhaustion returns.

Simply put, you feel tired because you’re growing a baby.

In addition to hormonal changes, physical and emotional changes also lower your energy levels and make you feel fatigued.

Some of these changes include:

• increased levels of estrogen and progesterone (which, by the way, acts as a natural sedative)
• lower blood pressure and blood sugar
• increased blood flow
• disrupted sleep
• digestion issues
• morning sickness
• stress and anxiety
• frequent urination
• heartburn
• back, hip, and pelvic pain

When to contact your doctor or midwife

If insomnia, restless legs syndrome (the uncontrollable urge to move your legs while resting), sleep apnea (a potentially serious disorder in which breathing repeatedly stops and starts), preeclampsia, or any other condition is hindering your sleep, talk to your doctor or midwife during your next appointment.

Other reasons to contact your doctor or midwife include, if you:

• feel concerned that the pregnancy fatigue is a sign of something more, like anemia, gestational diabetes, or depression
• develop any changes in your vision
• experience dizziness
• urinate less frequently
• have shortness of breath, pain in your upper abdomen, or heart palpitations
• experience severe headaches
• notice a swelling of your hands, ankles, and feet

Your healthcare practitioner can help you uncover any problems and offer additional solutions.

Growing a baby obviously takes a toll on your body. Don’t ignore the signals your body is sending you. Reach out to others if you’re struggling to sleep throughout your pregnancy. Ask for help from your partner.

No matter how tired you get, you should avoid taking any over-the-counter medicines as a sleeping aid.

Most pregnant women should spend at least 8 hours in bed, aiming for at least 7 hours of sleep every night. If possible, try going to sleep a little earlier than usual.

As your body changes, make sleep a priority and follow these tips to combat pregnancy fatigue:

Keep your bedroom dark, clean, and cold

Create the right atmosphere for optimal rest.

In order for your body to reach deep sleep, cover any windows with blackout curtains. Turn off any digital clocks and unplug nightlights illuminating a glow (cover the display with electrical tape if you don’t want to completely turn the device off).

Set the bedroom temperature a little cooler than the rest of your home, for optimal quality of sleep. Eliminate any needless clutter and wash your bedsheets often. Save your bed for sleep, cuddling, and sex.

Take a nap

Napping can make up for any sleep lost at night, due to frequent trips to the bathroom, body aches, and every other pregnancy irritation. Avoid napping in the late afternoon and early evenings.

If your employer frowns upon nap time, find a good spot in the breakroom and put your feet up while you eat lunch.

Eat healthy meals and stay hydrated

In the beginning, pregnancy can also lower your blood pressure and blood sugar, which can make you feel tired. But a lack of sleep can cause your blood sugar levels to rise, increasing the risk for gestational diabetes.

Keep your blood sugar and energy levels balanced by eating often, such as six small meals a day. Frequent meals that are high in nutrients and protein help to combat fatigue.

To avoid nighttime leg cramps, stay hydrated by drinking enough water and fluids throughout the day.

Keep a pregnancy journal or dream diary

Keep a journal throughout your pregnancy. If you’re feeling anxious or stressed, try writing in it.

Pregnant women experience more vivid dreams and better dream recall, due to hormonal shifts affecting sleep patterns, increased fatigue, and repeatedly waking in the middle of a sleep cycle.

Sleep diaries can also be enlightening, providing concrete data about your bedtime, how long it takes for you to fall asleep, nighttime awakenings, awake time, and sleep quality.

Avoid caffeine after lunchtime

As far as stimulants go, caffeine may keep you awake long into the night or cause you to wake more frequently. It can also keep your baby active, kicking and rolling around inside your belly as you try to sleep.

Experts recommend pregnant women limit their caffeine intake to two home-brewed cups of coffee, or less than 200 milligrams, per day.

Pamper yourself

Ask for help from family and friends. Take a warm bath. Ask your partner for a massage. Take a break.

Wear soft, non-restrictive clothing and sit in a cozy chair with a good book and read for a little bit. Light a lavender candle. Play soothing instrumental music. Have a cup of warm chamomile tea.

You get it.

Exercise

The demands of pregnancy together with the weight gained puts an enormous amount of pressure on your body.

In addition to more restful sleep, The American College of Obstetricians and Gynecologists states the following benefits of exercise during pregnancy:

• reduced back pain
• eased constipation
• decreased risk of gestational diabetes, preeclampsia, and cesarean delivery
• healthier weight gain during pregnancy
• improved overall general fitness
• strengthened heart and blood vessels
• improved ability to lose the baby weight after your baby is born

It can take a few hours for your body to fully wind down after energetic workouts, so plan for any physical activity to take place earlier in the day. If the exercise is light, like yoga, it’s unlikely to interfere with your sleep.

Always check with your medical practitioner or midwife before beginning a new exercise program during pregnancy.

Pregnancy can be a tiring experience — both emotionally and physically. It’s important to remember: You are not alone.

Nearly all women experience more fatigue than usual at some point during their pregnancy. Take it as a message from your body. It’s telling you to rest, and you should definitely listen.

6 rules for a woman "in position"

Daily shopping, doing household chores - all this remains the responsibility of the expectant mother, despite the growing belly. However, in no case should you overwork, since during pregnancy the heart and lungs experience a “double” load, which can cause shortness of breath and other “troubles”.

Of course, chores around the house do not threaten the health of the baby and mother, but as the weight increases, it is better for a woman to learn how to move with a minimum expenditure of strength and energy. The well-being of the expectant mother largely depends on this. nine0003

So, if your pregnancy proceeds without any complications, you are full of strength and energy - we learn to move correctly, but if there is even the slightest threat of miscarriage or premature birth - you need complete rest and, most likely, bed rest, so that forget about all the affairs and focus on the main thing - the future baby.

How to bend over correctly

After the sixth month, the baby puts its weight on the spine, causing unpleasant back pain. Therefore, it is better to avoid all movements that force you to bend over, otherwise the load on the spine will double. nine0003

When, for example, something needs to be picked up from the floor or the ground, the stomach prevents the back from bending down. Therefore, it is necessary not only to lean forward slightly, but first to slightly bend the legs at the knees and redistribute the body weight on them . Use this position if you need to wash the tub or make the bed on a low sofa or ottoman.

How to get up correctly

It is most comfortable for expectant mothers to sleep on their side. But to distribute the weight evenly, it is advisable to put a small pillow between the knees. For those who suffer from numbness or pain in the kidney area, you can put a pillow under your side so that your back does not bend. nine0003

Whereas just a few months ago a light push was enough to get you out of bed quickly, now you need slower and more gradual movements that do not strain your abdominal muscles. If you are lying on your back, before standing up, turn on your side with your shoulders slightly forward and your knees bent . After that, lean on your elbow and tuck your legs in, which will help you move them over the edge of the bed and sit up.

How to stand properly

If a pregnant woman is forced to stand for a long time due to the nature of her work, this contributes to the stagnation of blood and fluid in the legs, causing swelling and varicose veins. The expectant mother needs to periodically arrange a rest for herself: sit on a chair, substituting a low bench under her feet. Thus, blood circulation improves and the back relaxes.

If you cannot sit down, you need to find the correct, most comfortable body position, using exercises for the appropriate muscle group. nine0010 For example, as you contract your glutes, you will feel your abdominal muscles support your spine. Often a pregnant woman just wants to straighten her back and “feed” her stomach forward, but this leads to aching pains. For this reason, and to improve circulation when you have to be on your feet for a long time, try the following: tighten your toes and then relax them, stand on your toes and shift your body weight from one foot to the other.

However, as soon as you feel tired, give yourself a break: sit on the nearest bench and rest for five to ten minutes. If you do not have the opportunity to take walks in a park, square, then choose a street for walks with not very heavy traffic so as not to breathe polluted air. You need to walk, keeping the body straight and relaxing the shoulders. nine0009 Wear comfortable, low-heeled shoes with thick soles for walking.

How to behave in public transport

On the train: if you are going on a long trip while pregnant, remember that sitting in one place for several hours is harmful. Therefore, even in a train, you need to get up and walk around the car a little to stimulate blood circulation.
In the tram and bus: the movement will not harm the expectant mother and baby. nine0009 However, in such vehicles it is better to sit and approach the exit only after a complete stop: due to sudden braking, you can lose balance and fall. So don't hesitate to ask for a seat at . Think about your health.
In the car: you can take any position that suits you, sit up straight, lean back and even lie down. If you are tired, stop and stretch your legs.

Instructor valeologist Dudyak Natalia Alexandrovna

Pregnant dad syndrome | How to help a pregnant wife

The signs of pregnancy in women are well known to everyone: the stomach grows, strange taste preferences appear, and mood swings occur. Usually during pregnancy, the mother leads a less active lifestyle, sleeps longer and eats more. What is dad doing at this time? As a partner, he often also adjusts to a changed lifestyle. And ... it changes not only inside, but also externally. His general motor activity decreases, nausea occurs in the morning, his tummy grows, drowsiness appears, etc. nine0003

Proven is the fact that the hormonal background of the "pregnant dad" is different from the pre-pregnancy state. The amount of testosterone (male hormone) decreases, and the level of estrogen and prolactin (female hormones) increases. Most likely, these changes are secondary, that is, they come after a changed daily routine, the nature of nutrition, and are more common in men who are sensitive, attentive and caring.

Whatever changes happen to your husband, remember that he is also human. He may have his own fears, weaknesses and worries before the upcoming fatherhood. Try to let your husband understand how important he is to you, talk to him about your feelings, consult, confess your love. Spend time together more often, go for walks, go to concerts, exhibitions and visits. Pregnancy is not a disease, but a wonderful state of waiting for a baby. And if two people share it, it's wonderful! nine0043 Coping with the difficulties of pregnancy together

The body of each woman is individual, but some changes are observed in almost all expectant mothers. Many of them may have never been experienced by a woman before pregnancy, so they can be worrisome. Some of the changes are spiritual, some are physical. Some are due to the action of hormones, others are the consequences of an increase in the abdomen and body weight.

Here are the most common inconveniences encountered in mid-pregnancy:

• Edema.
• Problems of the gastrointestinal tract: constipation, accumulation of gases, belching, heartburn.
• Varicose disease of the lower extremities.
• Expansion of the veins of the vagina.
• Spasms of calf muscles.
• Back pain.
• Pain in the womb and duck walking. nine0043 All these conditions are temporary, but neither doctors nor modern medicines are able to save the expectant mother from them. And, perhaps, only dad can significantly brighten up the life of mom. How?

There are many ways to please a pregnant woman. Here are the 10 most faithful of them:

1. Accompany the woman to the appointment with the doctor and ultrasound
It is pleasant for the expectant mother to realize that her beloved man is nearby, or at least outside the office door, in which she experiences not the most pleasant sensations. She will be able to share her experiences and the news she heard from the doctor with her dad, when they are still fresh and not blocked by the comments of her friends on the phone. nine0003

2. Give small gifts regularly
It is not necessary to give a new iPhone, a car or a ring. Even the most modest gift will be a wonderful sign of attention.

3. Giving flowers
Flowers are especially pleasing when they are given just like that, for no reason. Dad can set a recurring reminder on a specific day of the week on his phone.

nine0043 4. Talk about your love
There are magic words in the world, and of course they are about love.

5. Cook breakfast
Even if a man does not know how to cook at all, he is able to build breakfast - boil eggs, make toast, brew delicious tea. Does not work? Then you can bring your favorite dessert from the restaurant after a business dinner.

6. Invite to a restaurant
It is sometimes useful to take a break from pregnancy. Oddly enough, many women do not want to go to the cinema during pregnancy - it is dark and noisy there. As an option, you can consider going to the theater, to a concert. Or you can just buy a new movie and watch it at home.

7. Massage
Massage your wife - this is the sacred duty of every future dad. Massage technique is not important, gentle touches are important. nine0003

8. Help around the house
During pregnancy, mom does not need to breathe dust or carry bags of groceries. Any woman will appreciate the opportunity to take a break from worries if her husband takes on these responsibilities.

9. Forgive breakdowns and tantrums
Change plans every five minutes and demand the impossible? Oh, how familiar! But sometimes a man just needs to agree with a woman for her to immediately change her mind and act sensibly. nine0003

10. Give compliments
Most women get prettier during pregnancy, but they don't even know it! It is in the power of a man to convince a woman how beautiful she is!
Did any of these points get you hooked? Or did you come up with something of your own? Regular evening walks in the park? Shopping trips together? Discussing plans? Don't wait for a man to guess or read this article. Just ask him to do something that will change your pregnant life for the better. nine0043 Preparing for childbirth

A woman prepares for childbirth in special courses. Dad can also attend such courses, especially if he is planning a partner birth. But at the same time, many organizational issues lie on it, which you need to think about in advance, even during pregnancy.

• Organization of transportation to the maternity hospital
This is the duty of the Pope. He may not have a car, but it is desirable for him to organize the transportation of his wife to the hospital. How and what car to go? Which route? How quickly can you get to the hospital? Let there be no surprises in this matter for both of you. nine0003

• Collection of things for the maternity hospital
In fact, it is necessary to collect not one, but as many as three bags for the maternity hospital - in the maternity block, in the postpartum department and for discharge! And don't forget the documents! The help of the pope will be especially relevant if you have to go to the hospital when the woman has already begun contractions or the water has broken. She is noticeably nervous in this situation, and the composure of a man can do a good job.

nine0043 • Arrangement of a children's room
Many parents start renovations while they are expecting a child. This is understandable, because the living space needs to be adapted for a new tenant. Repair dust and noise are not very compatible with an interesting situation, so it would be wiser if dad joins the home improvement.

A partner is also a partner in Africa

If the family decides on a partner birth, then this is one situation, but if the mother goes to the birth alone, this does not mean that the father can relax and do nothing. What business could he have? What should he do? nine0043 • Be as free from work as possible on the date of delivery and for a few weeks after it
Childbirth is something that concerns all family members and does not happen so often. Despite the fact that the man is not in the hospital, the very fact that he worries about his family, without being distracted by something else, will give the woman in labor strength.

• Stay in touch
Dad needs to take care of topping up his phone and his wife's phone. Before the expected date of birth, you need to regularly charge them, do not forget to turn on the sound. Alas, we often forget about such simple things. Often women are frustrated only because their phone runs out during childbirth, runs out of money on it, or they cannot get through to their husband because he is unavailable! nine0003

• Be around
A well-known picture is a sleeping husband in a car near the walls of the maternity hospital. Yes, it's still relevant. Although in many maternity hospitals it is already possible to wait in a cafe, in a hall, in a corridor, etc. In any case, the closer the future dad is to the hospital, the better.

• Be ready to help
Sometimes relatives are required to buy something, go somewhere, help make a decision. After the birth, dad's help will also be needed: to bring things for the woman and the child to the postpartum department, buy something from the dowry, organize an extract. nine0003

Born - not free

When the time comes to pick up the child and wife from the hospital, dad should be fully armed.

It is not necessary to decorate the walls of the maternity hospital, it is better to prepare the apartment for the arrival of mother and baby. It should at least be clean. A young mother will also appreciate if a bouquet of flowers, balloons and, possibly, a poster (or at least a piece of paper) with a touching inscription will be waiting for her in the apartment. Dad needs to think about how to organize transportation from the hospital home. If you are accompanied by relatives on discharge, who will then go to visit you, you will need to buy a simple treat. Do not plan long feasts. Baby and mom need rest now. nine0003

Going to be discharged, dad should not forget women's, children's things, a camera or a video camera. Be sure to buy flowers for the wife and the medical staff!

At the maternity hospital, upon discharge, a woman should be given an exchange card, a certificate from the registry office for registering the child, a sheet with recommendations and conclusions about the baby’s health, indicating the procedures performed and the vaccinations made. The husband needs to check if the wife has forgotten these documents. nine0003

Now dads often organize a solemn discharge - balloons that fly into the sky, a limousine, musical accompaniment, professional photography and video filming. Think about whether you want it and whether it will please you. If you answered yes twice, go ahead.
As you can see, pregnancy and childbirth are a lot of things for mom and dad. How to do everything and not forget anything?! Write lists! A wife should write to her husband what to do! It's easier for men to navigate. Not all of them know how to take the initiative and can immediately understand the situation. To shrug and say: “But mine didn’t think of it before” - this is not about moms, mom is, first of all, a manager. If this science of managing people is not familiar to you yet, then it's time to start mastering it. nine0108
Memo for future dads