Growing a whole new life is exhausting work. It's natural to experience some tiredness during your pregnancy, but if your fatigue starts to impact your daily life, you may need some managing techniques. Learn how to support your maternal health throughout your pregnancy by following our advice on how to combat fatigue during pregnancy.
Table of Contents
- Understanding Pregnancy Fatigue
- Hydration and Nutrition
- Rest and Relaxation Techniques
- How to Get Energy While Pregnant
- Physical Activity and Exercise
- The Importance of Prenatal Vitamins
- Mental Health and Emotional Well-Being
- Practical Daily Living Tips
Understanding Pregnancy Fatigue
Causes of Fatigue During Pregnancy
Being pregnant takes a toll on your body and your emotions. Your hormones are changing, you have additional demands on your body, and you must navigate the emotional turmoil and stress. While this is an exciting and rewarding time, it's important to remember that experiencing increased levels of fatigue is normal. Be kind to yourself. Listen to your body and don't push yourself too far.
Impact on Daily Life
Pregnancy fatigue can start to interfere with your daily life and create challenges in your work, personal, and family life. You may find yourself without the energy to complete your daily tasks. Or, your temper could shorten, causing you to snap at others.
The most important thing is the health of you and your baby. Adjust your other responsibilities as needed to prioritize a healthy pregnancy. This may mean you need to cut back on certain tasks or reorganize your schedule to allow for breaks and naps.
Hydration and Nutrition
The Role of Hydration
Dehydration can have a big impact on your energy levels and functioning in your daily life. This is especially true if you're pregnant. Keep yourself hydrated by drinking at least 8 glasses of water each day. Carry a water bottle to make it easier. If you get bored with plain water, try adding some sliced fruit for flavor, or switch it up with carbonated seltzer water.
Nutritional Strategies
Along with staying hydrated, feeding yourself and your baby a nutritious diet can help alleviate some of your pregnancy fatigue. Pay close attention to the foods you are putting into your body. Eat a balanced diet that includes lots of leafy green vegetables, berries, and fruits, healthy fats like avocados and coconut oil, and lean proteins. Not only are these foods good for you, but they can give you an energy boost to help you get through your day.
Rest and Relaxation Techniques
Power of Naps and Rest
If you struggle to stay awake throughout the day, incorporating a 15-20 minute power nap can help significantly. This practice takes little time out of your day and may leave you feeling refreshed.
When napping isn't an option, try other techniques to help you relax. Taking some time to quietly read a book, enjoy a warm bath, meditate, or listen to your favorite music can revitalize you and leave you feeling rested without sleeping during the day.
Creating a Relaxing Environment
Your environment can make you feel restful, or on edge. Create a relaxing environment to soothe away stress and help you feel rested and replenished.
Develop a bedtime routine and stick with it. Try to head to bed at the same time each night and try to pick a time that is early enough to give you the maximum amount of sleep. Keep electronics out of the bedroom to avoid distractions. Make up your bed with cozy sheets, blankets, and pillows to encourage restful sleep. You can also try activities later in the evening that help you relax and wind down, like baths, gentle yoga, reading, or meditation.
How to Get Energy While Pregnant
When you need to boost your energy and don't have the time to take a rest, reach for the Premama® Caffeine-Free Energy Boost Powder Mix. This is a safe alternative to coffee that has essential vitamins and minerals, making it good for you and your baby. Keep this mix on hand to navigate the mid-afternoon slump or use it to replace your morning coffee. The B vitamins increase your energy and leave you ready for the day. *
Alternative Natural Energy Boosters
For other pregnancy-safe drinks and supplements to support you during your pregnancy journey, make sure to check the ingredient labels carefully to avoid caffeine and other harmful ingredients. Talk to your doctor to get recommendations that support your health.
Physical Activity and Exercise
Gentle Exercises for Pregnancy
When you're feeling like your pregnancy fatigue is impacting your energy, exercise may be the last thing on your mind. However, some safe, gentle practices may actually give you an energy boost. Speak with your doctor before beginning a new exercise routine and always listen to your body.
Yoga and Meditation for Energy
Yoga is an excellent option that is easily adapted for all abilities. It also includes a breathwork component that helps transform the practice into a moving meditation, promoting relaxation and good health. Stick with yoga poses deemed safe for pregnant women.
The Importance of Prenatal Vitamins
Nutritional Gaps and Prenatal Vitamins
Pregnancy demands a lot of your body. Plus, your body is in need of essential nutrients for you and your baby. Your regular diet can have some gaps that a prenatal vitamin may address.
Premama® Prenatal Supplement Solutions
Premama® Prenatal Supplements are specially formulated to help support your nutrition and your baby's nutrition throughout your pregnancy. They may also be great to take when you are trying to conceive to nourish your body and prepare your body for pregnancy. *
Mental Health and Emotional Well-being
Managing Stress and Anxiety
Your emotional well-being has a big impact on your physical energy levels. If you are anxious, stressed, or sad, you could feel more tired than usual. Try stress management techniques like soothing breathwork, gentle exercise, and self-care.
Building a Support System
Seeking out a support system is also important during this time. Talking to other pregnant mamas and getting advice from family, friends, and healthcare providers may ease your anxieties and help you feel like part of a community. Don't be afraid to ask for help when you need it. Engage in regular conversations to discuss how you are feeling and get advice on how to cope.
Practical Daily Living Tips
Organizational Strategies
Managing your daily life to delegate tasks and simplify your routine may help alleviate your stress and fatigue. Create a schedule for yourself and try to stick to it.
Creating a Balanced Lifestyle
Balance your work and personal life with plenty of time to rest. Growing a baby takes a lot of effort, so don't be afraid to put your needs and those of your baby first.
These simple strategies and adjustments can make a big difference when you're feeling fatigued. Try out a few of our tips to discover how effective they are. For even more advice and resources, explore Premama® Wellness for products to support you and your baby during your pregnancy, and for a place to interact with other mamas to get advice, feedback, and share your personal experiences.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
