One of the most common symptoms of pregnancy is an intense and apparently unexplained fatigue that often comes with excessive sleep. Pregnant women in their first few months of pregnancy gets tired for everything and always seems to be the place where she feels better.
Even women who have historically always slept little, or that were full of energy, able to accumulate multiple tasks and sports professionals, end up being felled by fatigue and by sleep in pregnancy. Sometimes even an entire chapter of the novel they can watch without falling asleep.
For some women, the word fatigue may sound even as a euphemism, because what they really feel is more than fatigue, is a sense of exhaustion.
The first few weeks of pregnancy can be terrible for the future mother, as well as fatigue and sleep, are also very common nausea and vomiting (read: nausea and vomiting in PREGNANCY).
With the end of the first quarter, the symptoms tend to disappear and the woman back to feel good. However, the fatigue back in the third quarter, at which point the baby is already quite large and pregnant is, in addition to the belly, with at least 10 to 12 pounds above your usual weight.
In this article we will make a review about fatigue and sleep affect pregnant women in the first and third trimesters of pregnancy. To learn more about other common pregnancy symptoms, visit the link: 20 EARLY SYMPTOMS of PREGNANCY.
What Are The Causes Of Fatigue During Pregnancy?
Fatigue and excessive sleep arise in the first quarter and, in a first moment, nothing to do with the weight of the fetus or the size of the stomach.
Fatigue and sleep have the hormonal changes and physiological characters by which a woman’s body begins to suffer in the first weeks of pregnancy. Between the various hormones that change during pregnancy, progesterone is what stands out more. Throughout pregnancy, the levels of this hormone come to increase by more than 500%. Progesterone is essential to the maintenance of pregnancy and to the developing fetus, however, it causes many side effects, and the feeling of extreme tiredness and excessive sleep one of your major.
In addition to the direct action of progesterone in the central nervous system, which causes intense sleep in pregnancy, various physiological changes in the body and the body of the woman, many of them also stimulated by progesterone, collaborate to tiredness.
The pregnant woman in the first few weeks, besides developing the fetus, needs to generate the placenta that will nourish the baby throughout the pregnancy. This process demands a lot of energy, causing the body of the woman prioritize the development of pregnancy in detriment to their day-to-day activities.
The demand of oxygen in the body to maintain a pregnancy comes the increase in 20%. One of the effects of progesterone is to stimulate the brain area responsible for the control of breathing to increase basal respiratory rate of pregnant women, compensating for the greater need for oxygen in the body.
The pregnant woman, so breathing more quickly than usual and uses part of the inspired oxygen to the developing fetus and the placenta. Therefore, any physical activity that demands an even greater increase of oxygen consumption tends to be so unpopular, mainly by women who were sedentary before pregnancy and have a cardiopulmonary capacity below the desired.
The fetus and the placenta also require blood, and part of the blood flow is diverted to the new being in development. In addition to the diversion of blood, pregnancy hormones also stimulate a lowering of blood pressure caused by vasodilation of arteries. Soon, in pregnant women, there is a lower blood pressure to irrigate an tissue area larger than usual.
In addition to all this, fluid retention dilutes the blood, causing the pregnant woman has a relative anemia, which contributes to the fatigue for intolerance to the efforts.
Improvement In The Second Quarter – Return Of Tiredness In Q3
At the end of the first quarter, hormone levels stabilize and the placenta is formed. Fatigue and sleep greatly improve. Many women return to feel cheerful. The second quarter is known as the “quarter” because all the “desperation” of the first weeks usually disappear.
However, unfortunately, the welfare lasts little. As the uterus and stomach start to grow, the baby weight, associated with the compression of the blood vessels of the pelvis and abdomen and the restriction to movement of the diagram they let the woman physically exhausted.
Pregnant women in the third trimester is obliged to carry excess weight. The baby alone weighs around 3 pounds. Only of body water and liquid aminótico are 6 to 8 more pounds. Placenta and uterus together weigh almost 2 pounds. Therefore, a pregnant woman, the end of the pregnancy, is obliged to carry about 12 pounds of what was used to carry months before. Is weight gain a lot in a very short interval, there is no time for the body to adapt. In addition, progesterone, she also acts in the muscles, tendons, ligaments and joints of the body, altering your normal functioning, which predisposes the woman pain and osteo-muscular injuries.
Besides fatigue, sleep around bothering the pregnant woman in the third quarter, this time not only by direct action of progesterone in the central nervous system, but because the huge uterus prevents pregnant women get a good night’s sleep. In the final stage of pregnancy, sleep belly up or down is impossible and not recommended.The pregnant woman must spend the night away and has great difficulty to change position during sleep.
To make matters worse, the direct action of progesterone and compression of the bladder by the uterus cause the pregnant need to urinate all the time. Some women need to raise more than once during the night to pee, interrupting your already hard to sleep.
Therefore, in addition to all the tiredness accumulated throughout the day by overweight, pain, by the frequent and pee difficulty breathing (due to a giant uterus compresses the diaphragm), the pregnant woman still struggling to replenish their energy during the night sleep.
How To Alleviate The Stress Of Pregnancy
First of all one must understand that the sleep and the stress of pregnancy are, in fact, a way of your body tell you that he needs rest and plenty of energy to develop the baby. The most important point is to understand and accept that. The first few weeks of pregnancy are even to rest as much as possible and avoid unnecessary efforts with maternity lingerie.
Sleep and exhaustion last little weeks and then improve too. During this period, avoid social situations or professionals who are not essential. Give it a rest for your body.
The most important thing is to sleep whenever the body asks. Obviously, for professional issues, not always it is possible. Unfortunately, we live in a society that respects the setbacks of a pregnancy. If the pregnant woman does not have a big belly of late pregnancy, it is unlikely that any Chief going to allow any type of change in timetables or workday, for more than the initial pregnancy is leaving the wife exhausted. Anyway, talk to your boss, see if you can throughout the day one or two periods of 15 to 20 minutes to do nothing and try to take a NAP. It may seem little, but it helps a lot.
If you are unable to sleep during the day, go to bed early at night. If you already have children, ask for help to her husband or relatives. Understand that you need more sleep than what was used before pregnancy. From the sixteenth week of pregnancy, give preference to sleep on your side, especially on the left side; you will have a most pleasant sleep.
Avoid long periods of fasting, as these can worsen fatigue and nausea, and try to moisturize well. Drink more water during the day than at night to not feel so urge to urinate in the middle of the night. Avoid drinks that contain caffeine because it can disturb your sleep.
Eat fruits, vegetables, protein and complex carbohydrates. Avoid fatty foods. If you have anemia, iron replacement usually helps.
Practice light physical activities such as hiking, Yoga or swimming. You’re tired, light physical activities help release endorphins and improve your cardiorrespiratório conditioning, what, over the days, will make you feel much better and less tired.
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