Congratulations, Mama! You've just found out that you're growing a little human. But, it's no doubt that pregnancy can be exhausting and it is completely normal to feel tired and fatigued, especially during the first and third trimesters. So, we have created the ultimate guide on how to increase energy levels during pregnancy.
From eating healthy meals and staying hydrated to pampering yourself. Read our guide on how to increase energy levels during pregnancy to help you feel happy, healthy and energised throughout the 9-month str-e-tch...Why Am I So Tired During Pregnancy?
Tiredness in pregnancy, particularly if you're in your first trimester is very common. One of the first signs of pregnancy is fatigue and in addition to hormonal changes, emotional and physical changes can reduce your energy levels, making you feel more tired. When feelings of tiredness strike during pregnancy, it can be quite sudden and you may go from leading an active, busy lifestyle to needing more rest and sleep than usual.
Some physical and emotional changes that can contribute to increased levels of fatigue during pregnancy include:
- Increased blood flow
- Increased levels of estrogen and progesterone which act as natural sedatives
- Lower blood pressure and blood sugar levels
- Morning sickness (especially in the first trimester)
- Stress and anxiety
- The frequent need to urinate
- Disrupted sleep, causing you to feel more tired
- Heartburn
How Long Will I Feel Fatigued During Pregnancy?
As soon as you conceive, pregnancy hormones begin to surge affecting your body, mood, brain, sleep pattern and physical appearance.
Fortunately Mama, for the majority of pregnant women these feelings of tiredness and exhaustion usually begin to disappear as you move into your second trimester (around weeks 14-16 of pregnancy). At this time, feelings of nausea and sickness begin to fade which should hopefully leave you feeling a bit more energised.
During this time, it could be a good opportunity for you to begin ticking off those important chores to help prepare for the arrival of your baby because as you enter your third trimester (week 27 until the end of pregnancy) feelings of exhaustion will return.
How To Increase Energy Levels During Pregnancy
It's no wonder you're feeling exhausted Mama, you're growing a baby! But, it's important not to ignore what your body is trying to tell you. If you're feeling tired, it's important that you rest and get as much sleep as you can (aiming for at least 8 hours each night).
If you're struggling to sleep during pregnancy, consider asking your partner for help or contact your midwife or GP for advice on how to improve your sleeping habits.
Although sleep is incredibly important, try following these simple lifestyle changes that could help to boost energy levels during pregnancy.
1. Eat Healthy Meals
At the beginning of pregnancy, your blood sugar levels and blood pressure can lower causing you to feel more tired. Lack of sleep can also trigger your blood sugar levels to rise putting you at an increased risk of gestational diabetes.
Make sure to balance your blood sugar and energy levels by eating frequent meals that are high in protein and nutrients. However, we know that this isn't always easy during pregnancy, especially if you're suffering with morning sickness and nausea.
Try to include more complex carbohydrates in your diet such as wholegrain brown rice, bread and vegetables to help avoid sugar crashes and sweet cravings that will only provide you with a short burst of energy. Also, it is very important that you stay hydrated and drink lots of water throughout the day.
Created to support you from when you're trying for a baby all the way through to bump, our expertly formulated Pregnancy Gummies are packed with 8 essential pregnancy vitamins and minerals including folic acid and vitamins C and D3 to help increase maternal folate status and normal immune function. Formulated into one tasty, chewable and easy to take gummy it's the perfect daily dose to give your baby the best possible start in life and help make sure that you have all of the essential nutrients to help increase your energy levels during pregnancy.
The UK Department of Health recommend that you take 400mcg of Folic Acid daily from the start of trying to conceive all the way up until the end of your first trimester (12th week of pregnancy).
2. Avoid Caffeine
It is recommended that pregnant women should reduce their caffeine intake to two cups of coffee, or less that 200 milligrams per day. Caffeine may keep you awake all night and disturb your sleep. It can also keep your baby active during the night, causing them to kick and roll around in your tummy as you try and catch your precious zzz's.
3. Pamper Yourself
You deserve to be pampered from head-to-toe, after all you are growing a baby Mama! Keep your skin nourished and protected with our plant-based, vegan and clinically proven pregnancy bodycare products designed to keep your skin hydrated and supported as your skin stretches to accommodate your little one.
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4. Exercise
In addition to helping you achieve a more restful night's sleep, exercise during pregnancy can help to ease constipation, reduce back pain, help decrease the risk of gestational diabetes and strengthen the heart and blood vessels.
Although exercise is safe during pregnancy, it's important that you check with your midwife or GP before beginning any form of exercise during pregnancy.
5. Practice Sleep Hygiene
Creating the right atmosphere is essential for a great night's sleep. Make sure to use blackout curtains and avoid using your phone or laptop for at least an hour at bedtime as this can stimulate your brain, making you feel more alert.
6. Keep A Journal
If you're feeling anxious or stressed during pregnancy, try keeping a journal and note down the reasons why you're feeling worried. As a result of the changing hormones, pregnant women can experience more vivid dreams that could cause them to wake up repeatedly in the middle of a sleep cycle.
A journal or sleep diary could help you determine how long it takes for you to fall asleep and the level of you sleep quality.
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