Fatigue During Pregnancy – Causes and Tips

Fatigue in pregnancy: These are the causes

The reason why many pregnant women struggle with fatigue is the hormonal change. The main reason you constantly feel weak and tired during pregnancy is a hormone: progesterone. But what exactly is it?

It is not surprising that many struggle with fatigue during pregnancy: shortly after fertilization, the body is already working at full capacity and must then perform at its peak - almost like a continuous marathon for the expectant mother.

Some changes in the body that trigger pregnancy fatigue are:

• Blood pressure and blood sugar levels are decreasing.

• Metabolic changes and increased basal metabolic rate.

• Body needs more oxygen

• Growth of the placenta, which requires more blood to be pumped through the body and puts more strain on the heart.

When are you particularly tired during pregnancy?

Especially at the beginning of pregnancy, so in the 1st trimester (first trimester of pregnancy up to and including week 12) tiredness is often a problem. The body needs some time to cope with all the changes. This can take a few weeks to months. As a result, one may feel tired, weak, and lacking in energy. Pregnant women often experience total exhaustion during the third trimester.

Fatigue in early pregnancy

Especially in the early pregnancy and in the first 3 to 4 months, fatigue and exhaustion may occur more frequently. Fatigue is one of the first signs of pregnancy and can occur very early. In early pregnancy, the hormone progesterone dominates and can cause fatigue. Additionally, the body generally burns more energy. Added to this are other pregnancy symptoms such as morning sickness, which contribute to exhaustion and the like.

Less tired in the 2nd trimester of pregnancy

The good news upfront: In the 2nd trimester (weeks 13 to 27), fewer women are affected by fatigue. And there is a good reason for this: the body has become accustomed to the pregnancy. The increase in so-called pregnancy hormones doesn't affect it as much anymore. That's why pregnant women feel fitter during this time and fatigue and exhaustion are rare. If you still feel tired often during this phase, don't stress about it, because every pregnancy is different.

Pregnancy: Fatigue in the 3rd Trimester

In the 3rd trimester of pregnancy (weeks 28 to 40), there are more complaints again such as fatigue, exhaustion, and weariness. The reasons are different than in the 1st trimester. It is often due to the baby taking up more space in the belly. Problems such as discomfort, back pain, and pressure on the bladder are common complaints that rob many pregnant women of their sleep. Towards the end of pregnancy, often from the 38th week, fatigue can also be an early sign of impending birth.

What can be done against fatigue during pregnancy?

There are numerous tips against tiredness that also help against pregnancy fatigue. Important: Listen to what is good for you and your baby. We have summarized some important points here:

• Healthy nutrition & more micronutrients: A common misconception during pregnancy is that one must eat for two. However, where pregnant women do have an increased need is in micronutrients. In general, a healthy and varied diet with plenty of fruits and vegetables is recommended. According to the DGE (German Nutrition Society), pregnant women, for example, have an increased need for folic acid (+83%), require twice as much iron, and 15% more iodine. Fatigue can also be caused by an iron deficiency, which should always be clarified by a doctor. You can learn more about vitamins for fatigue here.

• Regular exercise: One should engage in light sports during pregnancy if possible. For example, going for a walk, doing some stretching exercises, or swimming. Depending on fitness level and pregnancy symptoms, a small sports program can also be beneficial. Exercise generally stimulates circulation, makes you feel fitter, and gives you more energy.

• Relaxation & Breaks: Being pregnant means that your body is performing at its best, so: relax and make sure to take enough breaks in your daily life.

• Sufficient sleep: Pregnant women need enough sleep. If you don't get enough at night, you should make up for it during the day. If the baby in the womb is calm, you can use that time for rest or sleep.

• Drink plenty of fluids: If you drink too little, it can also lead to fatigue and exhaustion. Therefore, you should drink about 2 liters throughout the day (e.g. water, unsweetened teas, isotonic drinks). Caution: many drinks contain a lot of sugar!

Pregnancy & Fatigue: Things you shouldn't do!

As almost everyone knows, one should avoid alcohol and nicotine during pregnancy. When feeling tired, many quickly reach for coffee and other caffeinated drinks. During pregnancy one should only enjoy caffeine in moderation. During pregnancy, the body reacts more sensitively to many things. Studies on caffeine during pregnancy are contradictory. However, a low intake is likely to be unproblematic, but more research is still needed in this area. If you are unsure, talk to your treating doctor about it.

Is tiredness during pregnancy a good sign or not?

In general, fatigue during pregnancy is completely normal. Most of the time, it is a signal from the body that one needs more sleep or generally more rest. Many women are affected by this, especially in early pregnancy and towards the end. In case of extreme fatigue or total exhaustion that lasts longer or occurs in combination with other symptoms, it is advisable to consult your doctor.