Impacts of Fatigue and Sleep Problems on Health and Pregnancy:
Fatigue and sleep deprivation have a large number of consequences for both the mother and the baby. Some of these include:- Complications in pregnancy: If you are not getting enough sleep while you are pregnant, you could be at risk of developing pregnancy complications like preeclampsia, gestational diabetes, and preterm birth. Sleep deprivation is also associated with longer labour and higher rates of Caesarean births, particularly if a mother is getting less than six hours of sleep a night
- Discomfort and Pain: Fatigue is often associated with more severe labour pains. Sleep deprivation can also change your perception of pain, making every discomfort feel magnified to higher intensities
- Foetal Distress: Fatigue can have negative impacts on the foetus, affecting its heart rate and causing distress. This increases the risk of a Caesarean birth.
- Risk of Postpartum Depression: Fatigue increases the risk of postpartum depression. This can make the mother lose interest in the newborn and hence impact the mother-baby bonding process.
What Does Pregnancy Tiredness Feel Like?
Tiredness in pregnancy can feel like a lack of motivation and energy and can manifest itself in several ways. It is different from regular tiredness, which is often fixed by sleeping. Unfortunately, more sleep does not always help with pregnancy fatigue. Here are some common issues associated with pregnancy fatigue- Feeling tired and having trouble sleeping in the first trimester: You may feel extremely tired in the first trimester, while also having trouble sleeping. You might find yourself feeling sleepy during the day or fall asleep on your couch
- Trouble waking up: You might have trouble waking up in the morning. Sleep deprivation will make it very difficult for you to complete other basic tasks. You will most likely feel sluggish, unproductive, and irritable due to the tiredness
- Impact of morning sickness: The discomfort from the nausea, heartburn, and waking up to vomit can drain you. It is also common to experience heartburn while lying down in the first trimester of pregnancy
Causes of Tiredness and Exhaustion in Pregnancy:
1. Hormonal Changes: Progesterone is a hormone produced by the ovaries and placenta during pregnancy. The level of progesterone produced rises in the first trimester. This, along with the presence of human chorionic gonadotropin (HCG), can cause sleepiness during the day or an early onset of sleep.2. Increase in blood production: The volume of your blood increases during pregnancy to supply blood to the placenta and help with foetal circulation.
3. Increased emotional and physical demands: Pregnancy is an overwhelming time for you, both emotionally and physically. The fact that you are growing a human being inside you can add a lot of pressure to your body, thereby causing you to feel exhausted. Moreover, the hormonal changes can cause your emotions to act up as well. These two combined will add to your fatigue.
4. Low Blood Pressure and Blood Sugar Levels: Low blood pressure and blood sugar levels can cause fatigue during pregnancy. While your body is adjusting to pregnancy, it may produce more blood, causing blood pressure levels to drop. This could make you feel fatigued and cause fainting. Blood pressure levels will return to normal once you give birth. On the other hand, blood sugar levels can be lower during pregnancy as well, causing your energy levels to drop.
5. Iron Deficiency (Anaemia): Iron deficiency often leads to anaemia, which causes fatigue during pregnancy. Anaemia can make you feel tired, weak, dizzy, and out of breath. It occurs when the body does not have red blood cells to supply oxygen to the body.
6. Sleep Disturbances: It is common to suffer from sleep disturbances during pregnancy. Symptoms like nausea, heartburn, and back pain can make it very difficult for you to feel comfortable enough to get sleep. Additionally, the need to urinate frequently or to vomit might wake you up throughout the night.
7. Morning Sickness: Morning sickness can have you feeling drained from getting up to vomit frequently.
8. Increased Metabolic Rate: The increase in metabolic rate can cause fatigue, especially in the first trimester of pregnancy. While you are pregnant, your body is burning more energy to simply exist.
9. Weight Gain: The extra weight you carry while pregnant can cause you to feel tired.
10. Dehydration: Fatigue can be caused due to dehydration in pregnancy. Dehydration occurs when your body loses more water than it absorbs. This could happen due to frequent vomiting from morning sickness.
11. Physical Strain and Overexertion: Overexertion during pregnancy can cause you to feel tired, and this can compromise the foetus’s health. If you are feeling exhausted after exercising instead of feeling energised, you are likely overexerting.
12. Thyroid Issues: During pregnancy, both hyperthyroidism and hypothyroidism can cause fatigue. It can often be difficult to differentiate between hypothyroidism and pregnancy since so many of the symptoms are the same, like weight gain and fatigue.
How Can I Control My Fatigue During Pregnancy?
- Rest as often as possible: While you are pregnant, you must prioritise rest. Resting adequately will help your baby develop at a normal pace and also make sure you do not feel too exhausted. Listen to your body and take small naps throughout the day whenever you feel fatigued- Drink more fluids: Staying hydrated is important to rid yourself of discomfort so you can sleep uninterrupted. Drinking more water and juices can alleviate uncomfortable symptoms associated with pregnancy, like swollen feet and other aches and pains that could disrupt your sleep.
- Get regular exercise: Regular exercise promotes the production of melatonin, a hormone associated with sleep cycles. Stress and anxiety can make it harder to fall asleep, and exercise can help reduce stress. Opt for exercises that are safe during pregnancy, such as walking, stationary cycling, prenatal yoga, and swimming.
- Eat balanced meals: A lack of proper nutrition can make you feel fatigued. Eat meals that are rich in carbohydrates, like oatmeal, to keep yourself energised for longer. Fruits like bananas can also help.
- Incorporate iron-rich foods: Since iron deficiencies and anaemia are some of the most common causes of fatigue during pregnancy, it is very important to add more iron to your diet with foods like beets and spinach.
- Break Tasks into Smaller Steps: As fatigue decreases your motivation to do anything at all, it can be helpful to break all your tasks into smaller steps.
- Practice Good Sleep Hygiene: Create an environment conducive to sleep by keeping the room cool and dark. Also, avoid screen time before your sleep time.
Listen to Your Body: If you feel tired during the day, listen to your body and take naps. The same applies to exercising and any other strenuous activity.
- Manage Stress Levels: Practice things like meditation that can reduce your stress levels. The prospect of giving birth and dealing with so many symptoms can cause you a lot of anxiety, which may in turn cause insomnia.
- Snack Smart: Pregnancy can make you feel hungrier than usual. It is very important to be mindful of what you eat. If you eat foods that are too spicy or fried, you could end up with acid reflux or nausea, which will make it difficult for you to get sleep.
- Limit Caffeine Intake: While you are pregnant, you should limit the amount of caffeine you consume as it can interfere with your sleep patterns.
- Consider Prenatal Supplements: If your insomnia is too severe, consider speaking to your doctor about taking supplements to help you sleep.
- Practice Breathing Exercises: Breathing exercises can help you calm down and get ready for sleep.
Getting enough sleep is very important, especially when you are pregnant since sleep deprivation could lead to several pregnancy complications, like preeclampsia or preterm labour. However, some symptoms associated with pregnancy can make it even harder for you to get sufficient sleep.
Common Sleep Problems in Early Pregnancy:
- Insomnia: About 78% of pregnant women suffer from insomnia. Oestrogen and progesterone levels rise significantly during pregnancy, affecting breathing and sleep cycles.- Urinating frequently: As the baby grows and your uterus expands to accommodate it, the uterus can start to press against your bladder, hence increasing the need and frequency to urinate. Getting up repeatedly to urinate can hamper your sleep cycle
- Nausea and heartburn: The hormonal changes you go through can have a strong impact on your digestive system. Nausea, heartburn, and vomiting are common symptoms of pregnancy. These symptoms present themselves in morning sickness, which can disrupt your sleep patterns.
- Leg Cramps and Restless Leg Syndrome (RLS): A lot of women complain about leg cramps and restless leg syndrome (RLS) during pregnancy. RLS is an itchy, pulling feeling on the legs that many pregnant women feel. It mostly goes away once you move your legs. This often happens at night and can cause discomfort while sleeping.
- Back Pain and Discomfort: Pregnancy can come with added pressure on your back, causing back pain and discomfort. This discomfort can make it difficult for you to find a comfortable position to sleep in.
- Sleep Apnoea: Hormonal changes can cause issues in the upper airway and breathing. This results in sleep apnoea during pregnancy.
Your body needs a lot of rest when you are pregnant. This can be hard to come by. Here are some tips to help you rest and manage your fatigue better.
Tips for Improving Sleep During Pregnancy:
- Follow a bedtime routine: Do something that relaxes you before sleeping, like reading, writing in a journal, taking a warm bath, or a pampering skincare routine. You can also meditate or try other relaxation techniques.- Create an environment conducive to sleep: Get inside a dark room with a cool temperature and invest in pillows specifically meant for pregnancy. These pillows support your body when you sleep on your side, which is the optimal sleeping position for a baby’s growth and development.
- Avoid stimulants: Avoid heavy, spicy meals or caffeine when it is closer to your bedtime. Caffeine can stimulate you too much and keep you up longer, while a heavy, spicy meal could cause issues such as heartburn, nausea, gas, and bloating. These uncomfortable symptoms can make it hard for you to fall and stay asleep. Reduce your screen time when your bedtime is approaching.
FAQs
- When Does Pregnancy Fatigue Go Away?
Pregnancy fatigue is at its worst during the first trimester and usually gets better after that, however, it can return in the third trimester. The severity of this fatigue can vary from individual to individual. - What Are The Worst Weeks of Pregnancy Fatigue?
Pregnancy fatigue is most common during the first 12 weeks of pregnancy and increases in severity between the 10th and 12th weeks. - Can Pregnancy Insomnia Affect a Baby?
Usually, pregnancy insomnia does not affect the baby. However, in some cases, it can increase the risk of pregnancy complications like gestational diabetes, gestational hypertension, preterm labour, and longer, more painful labour. - What Month Does Pregnancy Insomnia Start?
Pregnancy insomnia usually starts in the first trimester, but some women can experience it in the third trimester. - When Should You Call Your Doctor?
Fatigue in itself is not something concerning. It is a normal part of pregnancy that can usually be managed. However, you must consult your doctor if your fatigue persists despite getting sufficient sleep. This could be a sign of an underlying condition like thyroid disorders or anaemia. You need to address both as soon as possible, to make sure your health or the development of your baby is not hampered.