When you’re pregnant, you may experience common symptoms of fatigue or trouble sleeping. As you get further into your pregnancy, it can feel more difficult to manage these symptoms. Thankfully, there are ways to help you get more rest and feel more energized in the morning.

Why Fatigue and Sleep Trouble Occur in Pregnancy

Pregnancy is a time of major physical and hormonal changes, which can lead to disruptions in your energy levels and sleep patterns.

  • Hormonal Changes: Rising levels of progesterone can make you feel sleepier during the day, especially in the first trimester. This hormone also affects your muscles, which can make breathing feel more labor-intensive.
  • Physical Discomfort: As your pregnancy progresses, finding a comfortable sleeping position can become more exhausting. Backaches, a growing belly, and frequent trips to the bathroom can all affect sleep quality.

Recognizing these factors is the first step to finding ways to improve sleep and manage fatigue.

Tips to Improve Sleep Quality

Making a few adjustments to your sleep environment and bedtime routines can go a long way in improving your quality of sleep.

  • Use Pregnancy Pillows: Extra pillows can help support your belly and back, making it easier to get comfortable when sleeping on your side. Consider a full-body pregnancy pillow that wraps around you for maximum support.
  • Set a Consistent Bedtime: Try to go to bed and wake up at the same time each day, aiming for 7-9 hours of sleep. This consistency can help regulate your body’s internal clock and improve sleep quality.
  • Improve Your Sleep Hygiene: Sleep hygiene is a term that refers to the habits and routines you have that contribute to the quality of your sleep. Better sleep hygiene typically leads to more restful sleep. Good sleep hygiene can look like moving your body during the day, limiting long naps, dimming your lights in the evening, and avoiding screens before bed.

Ways to Boost Energy Levels During the Day

If you are getting enough sleep but still experiencing fatigue, you can try a few things to boost your energy.

  • Take Short Naps: For some people, a 20- to 30-minute nap can provide a pick-me-up without interfering with nighttime sleep. For those who work during the day, try a quick nap during lunch or an afternoon break.
  • Eat Nutritious Snacks: Frequent, balanced meals can stabilize blood sugar levels, helping you maintain steady energy. Eating healthy snacks can also provide a boost when you’re feeling fatigued.

While fatigue and sleep challenges are common during pregnancy, learning to manage these symptoms can improve your well-being. With adjustments to your sleep environment, consistent routines, and healthy habits, you can hopefully rest easier and let yourself focus on the other changes that are taking place during your pregnancy. 

This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider or OB-GYN.

This blog post was first published on WFMCHealth.org.