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.
In addition to hormonal changes , physical and emotional changes also lower your energy levels and make you feel fatigued. 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.
Growing a baby obviously takes a toll on your body. 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. In order for your body to reach deep sleep , cover any windows with blackout curtains. 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. Human development is crazy! Village Tip Remember to rely on your friends and family throughout your pregnancy. Eager to Start Planning? Fun Fact Before pregnancy, your uterus is about the size of an orange. These little movements have big benefits as your pregnant body grows. Find out how your health insurance covers pregnancy and birth.
Lay low and rewatch your favorite movie. You probably could use some rest right now. Keep your pregnancy on track. One email a week. Year Feeling hot, tired or faint is quite common during pregnancy. Hormonal changes taking place in your body at this time can make you feel nauseous and emotional. Being tired and run-down can also make you feel low. Try to look after your physical health by eating a healthy diet, doing some gentle exercise and getting plenty of rest and sleep.
This is due to hormonal changes and an increase in blood supply to the skin. It helps if you:. If you have morning sickness , fatigue can also make the nausea worse. Later in pregnancy, you may feel tired because of the extra weight you are carrying. You might find it uncomfortable lying down or, just when you get comfortable, you have to get up to go to the toilet.
Your sleep patterns change when you are pregnant and you are likely to have less deep sleep and to wake up more often during the night.
The only answer is to try to rest as much as possible. Make time to sit with your feet up during the day, and accept any offers of help from colleagues and family. You can read more about getting better sleep during pregnancy on the Sleep Health Foundation website. Pregnant women often feel faint. This is because pregnancy affects your circulation. If your brain does not getting enough blood and your oxygen levels get too low, it may cause you to faint.
In total, most first time mums will have around 10 appointments and two scans. Ask if it's possible to see the same carer for your entire pregnancy, to give you continuity. Ask your midwife or doctor about online antenatal classes — they may be able to recommend one. The charity Tommy's has lots of useful information on antenatal classes and preparing you for birth. It's early days, but ask your partner if they would like to take part in the antenatal classes. These classes will give you the chance to meet other people and prepare you for parenthood.
The NCT offers online antenatal classes with small groups of people that live locally to you. Do your best to stop smoking , give up alcohol and go easy on the cappuccinos. We know that's easy to say, but hard to do. Ask your midwife or GP for support. Take prenatal vitamins. You're advised to take micrograms of folic acid, every day, until at least week This helps your baby's nervous system to form and offers some protection from conditions such as spina bifida.
We can usually get enough vitamin D from sunlight, but between October and March it's best to take a vitamin D supplement every day. Just 10 micrograms is all you need it's the same for grown-ups and kids. It's worth checking if you're entitled to free vitamins. Do you think you or your partner could have a sexually transmitted infection STI?
If so, get it checked out, as this could affect your baby's development. Talk to your midwife or GP, or visit a sexual health clinic. Get moving! It's recommended that pregnant women do minutes of exercise throughout the week. You could start off with just 10 minutes of daily exercise - perhaps take a brisk walk outside. Listen to your body and do what feels right for you. Don't eat for two! That's a big myth. If you pile on the pounds, you could put you and your baby at risk of health problems such as high blood pressure.
Eat healthily, with plenty of fresh fruit and veg, and avoid processed, fatty and salty foods. You may be able to get free milk, fruit and veg through the Healthy Start scheme. If you have a longterm health condition, then let your specialist or GP know that you're pregnant as soon as possible.
Don't stop taking any regular medication without discussing it first with your doctor.
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