Why pregnant women often feel so tired - and what really helps

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In the first weeks of pregnancy (up to the 13th/14th week of pregnancy) many women suffer from leaden fatigue. They feel weak and listless, even though they are already sleeping more than before the pregnancy.

While fatigue often subsides in the second trimester and pregnant women finally feel fit and strong, for many people the fatigue returns later in the pregnancy. Sleep problems are often to blame. We'll tell you here why this is the case and what you can do to combat exhaustion during pregnancy.

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Causes of fatigue during pregnancy

The extreme tiredness, especially at the beginning of pregnancy, has clear hormonal causes and is completely normal. Progesterone levels rise rapidly, especially at the beginning of pregnancy. And progesterone – the famous pregnancy hormone – has a powerful sleep-inducing effect.

The good news: From the 4th month onwards, the constant feeling of exhaustion should subside. The bad news: In the last weeks of pregnancy (especially in the third trimester), fatigue and sleep disorders can recur. This time, however, for different reasons.

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While the lack of energy in the first few weeks of pregnancy is primarily due to hormonal changes, the exhaustion and poor sleep in the last trimester of pregnancy can be traced back to more tangible causes: the baby moves and kicks, and the mother's tension increases as it gets closer Date of birth and the stomach is just constantly in the way.

It seems like mockery and ridicule when others advise you to 'pre-sleep' as much as possible before the birth. In order to still get enough rest, you should note the following:

Tips to combat exhaustion during pregnancy

Enough sleep

Sleeping at least 7 to 8 hours per night is ideal. And you should also plan a short break at lunchtime. Are you working? Then extend your breaks and take a short power nap at lunchtime (maximum 15 minutes). If possible, take a nap on the weekend too.

Avoid overexertion

During pregnancy you have to manage your energy well. Don't take the household so seriously and leave work that is too strenuous.

Regular meals

The right nutritional habits are particularly helpful against energy holes. In plain language this means: Do not skip meals and never go longer than 4-6 hours without eating so as not to exhaust your body further.

Healthy eating

Make sure you have a balanced diet! Especially at dinner, you should focus on easily digestible foods so as not to make sleep unnecessarily difficult. Eat a varied diet (proteins, carbohydrates, fat) to prevent deficiencies (calcium, magnesium, iron). Pregnant women also need lots of vitamins such as folic acid and various B vitamins, vitamin C, vitamin D and vitamin E.

Also important: eat enough – but not too much

Also make sure you eat enough food: a pregnant woman's body has to work harder (calorie consumption increases by 25%). At the beginning of pregnancy you need an average of 2,500 calories per day, and from the 6th month onwards 2,800 calories.

Control weight gain

Pay attention to your weight gain by eating a balanced and varied diet. It's completely normal to gain a few pounds during pregnancy. Nobody should diet during pregnancy. However, if you overdo it when eating and gain excessive weight, it will be more difficult for you to exercise. This in turn makes you even more tired and sluggish.

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to do sports

Of course, pregnant women should not do competitive sports. But exercise is also very important during pregnancy: walking, swimming, yoga or Pilates... If in doubt, talk to your doctor about which activity is good for you. After all, sport should get you going and not lead to exhaustion.

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Causes of sleep disorders during pregnancy

While fatigue at the beginning of pregnancy has hormonal causes that cause you to feel tired all the time, many pregnant women report having trouble sleeping later in their pregnancy. You wake up at night and find it difficult to fall asleep again.

On the one hand, this may have to do with the fact that you take more breaks throughout the day and your body is rested. But it is primarily the head that robs pregnant women of sleep. Especially with the first pregnancy, a woman is faced with so many new and uncertain things that she lies awake at night, plagued by worries. Bad dreams are not uncommon.

These symptoms do not mean that the pregnancy is complicated or perceived as painful: they simply reveal the completely legitimate fears and anxieties of the expectant mother.

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Caution:If the sleepless nights become more frequent and you cannot catch up on sleep during the day, you should see your doctor. You need maximum energy to experience your pregnancy positively and to feed your baby properly. If you are too tired, you and your doctor can consider taking a sick leave.

And yes, pregnancy is not an illness. Nevertheless, any complaints or unexplained symptoms should not be taken lightly: After all, as an expectant mother, you are not only responsible for yourself, but also for your unborn child.

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Most of the time the symptoms turn out to be completely normal. But just to avoid unnecessary stress and to go through the pregnancy in a relaxed manner, it is worth checking with your doctor for certainty. Because even if it sounds like an old cliché: pregnant women should avoid unnecessary excitement and stress!

Sources & information:
– Federal Center for Health Education (BZgA)

Important NOTE:The content of this article is for informational purposes only and does not replace a diagnosis from a doctor. If you have any uncertainties, urgent questions or complaints, you should contact your doctor.