When does first trimester fatigue peak, and how can you cope with it?

Pregnancy fatigue can be a challenging symptom to manage, especially if you haven’t announced your pregnancy yet. Here are some tips to help you manage extreme fatigue during pregnancy:

• Accept offers of help.

It takes a village right from day one. If somebody offers to take something off your load, let them. There are no prizes for doing it all. And, don’t be afraid to ask for help. Your life will feel more manageable if you let loved ones help out when you need it. Don’t forget to include your partner, either. You’ll likely need to delegate some of your usual chores during the early trimester, so communicate this clearly. Make sure it’s fair by doing the lion’s share of growing the baby in return. 

• Listen to your body.

You feel fatigued, because your body needs rest. Your body is busy growing a brain, a heart, and everything else a baby needs from scratch. Of course, you’re feeling exhausted. Honor your body by ensuring it gets rest when it needs some. If you need to nap during the day, go for it. If you’re craving an early night, have one. This fatigue won’t last forever, but you need to go gently for now. 

According to a 2015 article published in the Journal of Clinical Sleep Medicine, progesterone causes daytime sleepiness while reducing sleep quality at night. Fragmented sleep at night can leave you feeling tired when you wake up. Disturbed sleep at night is common during pregnancy, so you should welcome daytime naps where possible. 

• Take care of yourself.

One of the tough things about fatigue is that while you know a healthy diet could help, you likely don’t have the energy to cook. Try to resist tempting greasy takeaways and convenience foods that lack the nutrients your body needs during the first trimester. Instead, opt for easy, healthy foods that don’t require much energy. Head to a salad bar for an easy lunch bursting with vitamins and minerals. 

Ask your partner to be the head chef, and make sure they make extra food you can quickly reheat later. If you’re making dinner, using pre-portioned ingredients can take some of the effort out of cooking. Look for shortcuts where possible; they could be the difference between a healthy, home-cooked meal and another night of junk food. Be sure to eat plenty of protein, and enjoy iron-rich foods such as red meats, beans, nuts, and seeds. 

👉Find out more: Boy vs. girl pregnancy symptoms: myths vs. facts

• Keep exercising.

When you struggle with low energy, forcing yourself out for an exercise class can feel impossible. Morning sickness might make your early morning swim untenable, but there are ways you can make exercise work in the first trimester. Schedule your exercise sessions for the time of day you generally feel best. Switch your regular workouts for light exercise like walking, prenatal yoga, and swimming. 

A 2020 study published in the European Journal of Obstetric Gynaecology & Reproductive Biology found that exercise can help with pregnancy fatigue. While you may not always feel like exercising, it could give you a much-needed energy boost. Take a stroll with your partner before dinner, or invite a work friend to join you on a lunchtime walk to increase your step count and enjoy some light exercise. 

• Stay hydrated.

Dehydration can add to your feelings of exhaustion, so it’s important to drink enough throughout the day. According to the American College of Obstetricians and Gynaecologists, you should drink eight to 12 cups of water daily.