There are three trimesters in a pregnancy. The first trimester is when most pregnant women tend to feel tired and sleepy practically all the time. Most women feel the need to take naps to combat sleepiness and fatigue during the day. This sense of fatigue is due to the body working hard to prepare itself for the baby, in addition to the changes in hormone levels and metabolism. This not only causes nausea and vomiting (both of which can drain energy), but can also be responsible for making the blood sugar level and blood pressure lower than normal, both of which also contribute to a pregnant woman feeling tired all the time.
During the second trimester, many pregnant women feel better. They have improved levels of energy during the day, a decreased need for naps, and the feeling of nausea and depression calms down. As the third trimester begins, the feeling of being tired and needing to take daily naps slowly starts to creep in again due to weight gain, an enlarged belly, backache, heartburn, leg cramps and lack of sleep.
What to Do!
Make sure you eat a healthy balanced diet. A healthy diet consists of lean meats, vegetables, fruits, carbohydrates and dairy products, while staying away from snacks that are not nutritious such as cookies, chocolates and potato chips. It is also advisable to decrease your caffeine intake and ensure that you are drinking a lot of water. (Refer to chapter seven for tips to maintain a healthy diet.)
Avoid gaining too much weight during pregnancy (refer to chapter four for ideal weight gain).
Get enough sleep. It is important to try to go to bed early and get a good night's sleep, which means at least eight hours a night, as well as around two hours napping time during the day. With a belly the size of a watermelon, sleeping comfortably isn't always that easy during pregnancy. Many pregnant women find that extra pillows can cushion their body and help them get a sounder night's rest. For some women, a pillow between their knees as they sleep on their side feels just right.
Try to exercise daily. Although you may feel worn out during the early part of the pregnancy, if you engage in a moderate form of activity, such as walking or stretching, you may actually feel better in the long run. You can take a pregnancy exercise class or try walking for 20 minutes at least three times a week (choose a cool, shady place to prevent dehydration and excessive heat exposure). Always check with your doctor regarding your exercise dos and don'ts.
Get physical and psychological support from your husband and family. Ask them to help around the house or with the children while you try to get some rest, have a break, or catch up on the sleep you have been losing.
Attend antenatal classes to educate yourself about what to expect during delivery, breathing exercises and questions about lactation and breastfeeding.
Refrain from smoking or sitting in an area where there is second hand smoke.
Always try to wear flat, comfortable shoes which ease the back pain that is associated with pregnancy. You can buy a pair of shoes that are a bit larger or wider than you would normally wear. Put your feet up as many times as you can during the day to prevent fatigue and swelling of the feet and ankles.
Use a heating pad to ease muscle aches. The heat from a heating pad will relax the muscles wherever it is applied, so it can be used to relieve the neck, back, and legs.
Wear a good support bra, which can ease breast tenderness. A maternity bra may be more comfortable for tender breasts, and you may opt to wear it at night if you experience breast discomfort during the night.
Use aromatherapy, an alternative therapy that relies on scented oils that are known for their therapeutic nature. Certain scented oils may help ease morning sickness and fatigue. Rose oil helps relieve backaches and lavender oil helps you relax and therefore sleep better.
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