How to Deal with Fatigue During Pregnancy
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Being pregnant is tiring — extremely tiring — so today we’re talking about how to deal with fatigue during pregnancy. Usually, you’ll feel the most worn-out during the first and third trimesters, with some relief during the second, when you’ll also typically get to say good riddance to morning sickness! We’ve gathered advice from an OB-GYN and CorporetteMoms readers to help you cope. (Sure, pregnancy brings its own joys, but it’s definitely a slog.)
How did you get through the day when pregnancy fatigue got you down? What helped and what didn’t?
A Doctor’s Advice on Fatigue During Pregnancy
We asked Dr. Alan Lindemann, an obstetrician and maternal mortality expert, to share his advice with our pregnant readers. (In nearly 40 years of practicing medicine, he’s delivered about 6,000 babies — a whole town’s worth of newborns!)
Corporette: What are the main causes of fatigue during pregnancy?
Dr. Lindemann: The main cause of fatigue during pregnancy is growing another human being or two. Fatigue is a function of construction. There are other causes, including volume expansion and relative anemia, which is a result of blood volume expansion because it takes the body three months to create red blood cells to populate the increased volume of blood.
What are the signs that you’re experiencing something more than typical pregnancy tiredness and you should call your OB-GYN?
It is normal to be tired during pregnancy and want to sleep another hour or hour and a half. If you find that you want to sleep more than that or if you’re so tired that you feel dizzy and weak when you stand, you need to see your doctor. Don’t wait for two or three weeks for your appointment.
{related: the best prenatal exercise programs: reader favorites}
What are some safe ways to boost your energy when you’re pregnant?
The best way to manage fatigue during pregnancy is to get enough rest. Remember, sleep is good for the necessary growth and development of your baby and also the other changes of your body that are required to maintain and promote pregnancy. Requiring more sleep is normal for pregnancy and you should build that sleep into your schedule.
What’s the latest thinking on how safe caffeine is during pregnancy?
Recommendations for caffeine during pregnancy vary a lot, but the March of Dimes recommends you limit your caffeine to 200 mg a day. The absolute safe amount of caffeine per day does not change. That’s about two 8-ounce cups of coffee per day. Since the amount of caffeine varies significantly from one caffeinated beverage to the next, you need to know at all times how much caffeine you’re getting every day. Be sure to read the labels.
(Note that readers have recommended Emily Oster’s book Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong–and What You Really Need to Know (affiliate link) for its advice about the pregnancy risks of alcohol, caffeine, and so on. Of course, only your OB-GYN can give you personalized guidance.)
{related: working through your first trimester}
Reader Advice on Dealing with Fatigue During Pregnancy
At Work, Take Naps If You Have To (Really!)
This is a know-your-office situation, and yes, it might feel weird at first (and George Constanza’s under-desk naps may come to mind), but in the comments on our post about working during the first trimester, several readers said they napped at the office when they were exhausted.
Here are reader tips for workday naps:
1. You don’t necessarily need to lie down for a nap, especially if you just need a brief rest, as one reader noted. Instead, she recommended reclining in your chair while putting your feet up, or resting your head on your desk on top of a folded wrap. If it’s not cushioned enough for you, try a small pillow.
2. Turn your car into a cozy nap spot. Keep a blanket inside, and find a safe spot to park; for example, one reader used a business park close to her office (“secluded but not TOO secluded,” she specified). In cold weather, she first heated up her car by driving around for 10 minutes. Consider asking a trusted coworker (a fellow parent-to-be or parent would be ideal!) to call you if you don’t return to work by a certain time. You can always set a phone alarm, of course. (I have to say that if I were going to nap in a parking lot, I would probably prominently display a note with a message like “I’m OK — just taking a nap!”) to prevent any worried pounding on the window or 911 calls.)
3. Equip your office for comfortable rest. Another reader, whose office locked and didn’t have a window, kept a pillow, blanket, and camping pad on hand. Her setup, including a Z Lite sleeping pad, fit nicely in the drawer of a file cabinet.
4. Try to minimize interruptions. Label your chosen nap time in your shared calendar as “busy,” and consider forwarding calls to your assistant or turning off the ringer. Also put your cell phone on silent or use the Do Not Disturb setting. (Remember, you can set up particular phone contacts to bypass DND.)
Continue to Consume Caffeine (After Checking with Your Doctor)
Some readers have shared that after getting pregnant, they didn’t give up caffeinated drinks, such as coffee and Diet Coke — but note that we’re talking about safe amounts here, not chugging Red Bull. (FYI, artificial sweeteners are considered to be safe during pregnancy in moderation; sugar is another thing that’s wise to moderate when you’re expecting.)
Real talk, though: Unfortunately, pregnancy can cause various food aversions, so it’s possible that coffee may not be doable for you. (For example, not that I was going to drink any, anyway, but beer smelled disgusting to me when I was pregnant.)
Exercise Regularly (If Your Doctor Approves)
In addition to giving you an energy boost, exercise during pregnancy can help ease back pain and constipation (both common during pregnancy), improve your heart health, help you sleep better, elevate your mood, and more.
When you find your energy flagging at work, try walking around the office for a bit or taking a stroll outside. At home, check out these reader-favorite prenatal exercise programs and Kat’s recs for the best prenatal workout DVDs; we’ve also rounded up some great YouTube workouts.
Be aware that particular movements may not be safe during pregnancy; for example, lying flat on your back isn’t ideal. ACOG has a helpful guide to exercising when you’re pregnant — and make sure to ask your doctor or midwife for advice.
Readers, let us know: How did you deal with fatigue during pregnancy? Which trimester made you the most tired? Did you quit caffeine while you were expecting?
Stock photo via Deposit Photos / Lopolo.
