Tiredness is common in pregnancy. But it can be a symptom of something more serious, such as anaemia (a shortage of red blood cells), an underactive thyroid or gestational (pregnancy) diabetes. If you think you have any of these, see your GP or midwife.
‘There are so many changes going on in your body during pregnancy that it can sometimes be hard to know when something is normal or not, especially if it's your first baby,' says Dr Sarah Jarvis, a GP and author. ‘So always play safe and get medical advice if you're worried.'
Your body feels as if it's climbed Ben Nevis, you're dropping off at your desk, and the last time you stayed up late, your bump was just a twinkle in your partner's eye. There's no doubt pregnancy leaves you shattered.
‘Your hormones are changing and your body's developing - that's exhausting work,' says Dr Sarah Jarvis, a GP and author. And if you're in the first stage of pregnancy, other people probably won't know so they won't make allowances.'
But take heart, as most women find they get their energy back at around 14 weeks, enabling them to bounce through the middle part of pregnancy, though it then tends to dip again towards the end. The good news is there are lots of safe and easy ways to recharge your batteries.
The big sleep
When it comes to sleep, quality counts. Develop a bedtime routine with a bath, a hot drink and some reading, so your body starts to wind down.
Turn your bedroom into a sleep zone. Move the computer and the TV elsewhere as they can act as stimulants, keeping your brain ticking. Put up blackout blinds so it's completely dark. Make sure your mattress is comfy. And check the room temperature - a cool 18˚C is ideal.
If you find yourself tossing and turning at night because you're anxious, make a list of your worries, as this may stop you thinking about them at bedtime. If you've got any medical concerns, talk to your midwife or GP.
If you're struggling to keep your eyes open at work, ask your boss if you can catnap in a quiet corner or empty meeting room during your lunch hour. If you're at home looking after children, try to get your head down while your toddler's at playgroup or sleeping. As a general rule, if your body's shouting ‘Sleep!', do what it says.
Just say no
Another key to getting enough rest is learning to say no. Be firm, especially at work. Don't take work home with you, don't volunteer for overtime, and try not to do too much travelling with your job. The same goes for socialising - clear your diary and schedule in some early nights.
‘If you haven't told your friends you're pregnant, pretend you've got a bug,' advises Dr Jarvis. ‘Do whatever's necessary to give your body a rest.'
Food, glorious food
Eat healthily and tuck into iron-rich foods such as leafy green vegetables, red meat, eggs, sardines and beans. Pregnant women often have low iron levels, which can leave you feeling exhausted. If this is the case, your doctor may prescribe iron tablets.
Tannin, found in tea and coffee, makes it harder for your body to absorb iron, so don't drink a cuppa when you're eating a meal. Go for orange juice instead, as it contains vitamin C, which aids iron absorption.
At breakfast time, you'll get most energy from fibre-rich foods like oats, wholegrain cereals, and brown bread and rice. These foods provide a slow and constant release of energy, so will keep you going for longer than foods high in sugar. They're good for beating constipation, too.
Give yourself a tonic
You need every ounce of energy to get through pregnancy and life with a young child. One easy way to boost iron stores is by taking an iron-rich tonic such as Floradix, a liquid iron formula that is safe to take during pregnancy. It contains organic iron, herbs, fruit juices and vitamin B and C complex to help boost vitality.
Tea or coffee?
When you're tired it's very tempting to reach for a cup of coffee. But too much caffeine can be bad for you and your baby. ‘If you've got an important meeting, or something happening where you need to be alert, you could drink a cup just before to give you an energy surge,' says Dr Jarvis. ‘But don't have more than 300mg of caffeine a day - that's about three mugs of instant coffee or six cups of tea.'
Herbal teas are a refreshing, caffeine-free alternative. Try peppermint to aid digestion, ginger to beat nausea and camomile to relax.
Smooth operator
For an instant, healthy energy boost, make a smoothie. It's a good way to get some more fruit and veg into your diet and counts towards your recommended five portions a day. Fresh or frozen berries are delicious whizzed up with milk and a touch of honey. Add a banana to get a thicker shake. As well as smoothies, don't forget to drink plenty of water. You need at least 1.5 litres a day - that's 10 small cups.
All that liquid will make you need the loo more often, so try not to drink too much before bedtime or you'll spend half the night in the bathroom.
Bop with your bump
If you feel yourself flagging, put on some music and dance along. Not only will it make you happy but it could make you less tired, too. Scientists found that people who exercised while listening to their favourite tunes felt less tired and performed better.
Music can also help you wind down before bedtime: try swapping Motorhead for Mozart, or consider buying a relaxation CD.
Get a yoga mat
If you're face down in your dinner by 6pm, exercise is probably the last thing on your mind. But, strange as it may seem, gentle exercise can improve your energy.
Stick to low-impact activities, such as walking, swimming or yoga. Yoga is great for relaxation and will increase your strength and flexibility, boost your circulation and relieve aches and pains.
‘Make sure you tell your yoga teacher you're pregnant, as not all postures are suitable when you're expecting,' says Dr Jarvis. ‘And watch you don't overstretch yourself as the ligaments around your joints soften during pregnancy.'
If possible, join a class specially designed for pregnancy. As well as being tailored to suit your needs, it's a great way to meet other mums-to-be.
Touchy feely
If you're feeling tired and tense, ask your partner to give you a back rub. Massage is a good way to relax before bedtime, but make sure he steers clear of your belly and breasts. It's also particularly useful if you suffer from restless legs syndrome, a common complaint in the later stages of pregnancy that can make your legs feel twitchy and keep you awake at night. This can be a sign of anaemia too, so speak to your GP if you're worried.
For a luxurious aromatherapy massage, try adding a couple of drops of essential oils to a carrier oil such as almond or grapeseed. Camomile, citrus, geranium, lavender, neroli, rose and sandalwood are all safe to use when you're expecting. Alternatively, you can buy a special pregnancy blend such as Natalia Prenatal Massage Oil, £7.95 plus p&p, from http://www.mumstuff.co.uk/ - though it's not suitable for the first three months.
Spoil yourself
Pampering can recharge your batteries as well as do wonders for your morale. So book a session at a day spa and have a facial or a massage. Or perhaps treat your feet to a pedicure, get your hair done or splash out on some luxury bath products and enjoy a long, sweet-smelling soak in the tub. Make sure the water isn't too hot though, as it can raise blood pressure.
Accept help
Don't be proud - ask for help when you need it and accept it when it's offered. Stick out your bump on the bus and if no one offers you a seat, don't be ashamed to ask. Also, it's a good idea to get your partner to do more housework and take on morechildcare responsibilities.
Be prepared to say ‘Yes' when someone asks whether there's anything they can do to help. If you can't think of anything, say you'll get back to them, and call them as soon as you can, while the offer is still fresh.
Lower your standards Prioritise what's really important. Who cares that the carpet needs hoovering, and the house hasn't been dusted in months? Accept that you're doing an important job nurturing your baby and cut yourself some slack. So sit down, put your feet up and do whatever you enjoy.
