Being pregnant is amazing, but it can also be really, really exhausting. Your body goes through massive changes – both hormonal and structural – during the nine month sprint to motherhood, leaving you glowing, growing, and… tired. In the first trimester, hormonal surges (such as higher progesterone levels) prepare the body for the hard work ahead. And later, you'll be carting around a whole little human ready to launch, which is physically taxing to say the least.
So what's a mama-to-be to do? Well, do nap, of course, and put your feet up when you can. But if naptime all-the-time isn't a realistic prospect – because you're going to need that paid leave once baby actually arrives – here are our top tips on managing pregnancy fatigue for body and mind:
1) Sleep Soundly.
Go to bed early, mama! Pregnant women need several more hours of sleep than usual. Doctors recommend anywhere from 7 to 10 hours per night.
- Reduce your chances of waking up in the night by drinking adequate fluids earlier in the day, so you don’t wake up parched in the night (it’s best to avoid drinking much 2 or 3 hours before bed).
- Getting leg cramps? Do light exercises and stretching leg muscles before bedtime to help avoid mid-night cramping.
- Sit up! When pregnant, your stomach is pushed up even closer to the esophagus. Lying down increases the chances of stomach acid making its way painfully upward, when gravity is no longer helping to keep it down. Minimize nighttime heartburn by avoiding heavy snacks right before bed. And if that doesn’t work, try healthy mama’s Tame The Flame! antacid, an OBGYN recommended product that quickly extinguishes that five alarm fire in your chest (and is calcium rich, 2 birds with 1 stone anyone?).
2) Avoid (all kinds of ) stress.
Easier said than done, but try to avoid stressful situations and bulk up on activities you find relaxing, whether that be yoga, meditation, or shopping! Drink caffeine in moderation--about 200 mg per day, or one 12 ounce cup of coffee. Too much caffeine can increase blood pressure and heart rate and it can be difficult for baby’s body to metabolize.
One caffeine-free option is healthy Mama’s Boost It Up! energy beverage. Developed by nutritionists and recommended by doctors, this delicious drink is an excellent source for B-Vitamins, electrolytes, fiber and protein - all of which help boost your energy!
Also, try at-home aromatherapy. Certain natural and pleasant aromas have been proven to help improve cognition, mood, and overall health as well as relieve stress and nausea. Nine Naturals Citrus + Mint Nourishing Shampoo and Conditioner has an aromatic fragrance of peppermint and citrus. Together, these two scents both nourish hair and scalp as well as rejuvenate senses to help you feel more energized.
3) Consume wisely.
Below are a bunch of tips here on how to eat well for you and for baby during pregnancy!
- Try to eat every 3-4 hours and make sure to include carbohydrates, protein, and fat in every meal and snack.
- Contrary to popular belief, you don’t need to eat for two while pregnant, at least in terms of calories (definitely keep baby in mind as you choose wholesome, nutritious foods): doctors recommend eating only about 200 extra calories per day in the third trimester, so about 2,200 calories in total.
- Stick to high fiber sources of carbohydrates (whole grains, starchy vegetables, fruit) most often and minimize sweets and refined grains/products.
- To prevent muscle cramping, Include potassium rich foods, like bananas, peaches, kiwis, potatoes, and leafy greens in your diet on a daily basis. Potassium is crucial in the complex chemical processes that help your muscles to relax.
Listening to your body--heeding nap cravings as well as nightly sleep needs, paying attention to thirst and hunger, staving off stressors -- will go a long way in managing pregnancy fatigue. Following these tips can take you all the way to D-Day feeling properly rested and ready to rally for the amazing motherhood journey ahead!