Feeling tired and sleepy is very common during pregnancy. Many women find themselves needing more sleep and feeling exhausted even after resting. There are several reasons why sleepiness and fatigue happen more often when you’re expecting.
What causes sleepiness in pregnancy?
There are a few key factors that lead to increased feelings of sleepiness and fatigue during pregnancy:
- Hormonal changes – Progesterone levels rise drastically during pregnancy, which can make you feel more sedated. Estrogen levels also rise, contributing to fatigue.
- Physical discomfort – Backaches, leg cramps, nausea, and other common pregnancy discomforts can make it hard to sleep well and leave you feeling worn out.
- Frequent urination – Needing to urinate more often, especially in the middle of the night, interrupts sleep and causes daytime tiredness.
- Growing baby – As your pregnancy progresses, the weight and position of your growing uterus can put pressure on your back and pelvis. This can make sleep uncomfortable.
- Nutrient demands – Your body works harder during pregnancy, leading to increased metabolic demands. Providing nutrition for your baby can drain your energy reserves.
- Blood changes – Your blood volume expands during pregnancy, which can decrease your blood pressure and leave you feeling lightheaded or sleepy.
- Sleep disturbances – Many pregnant women have trouble falling and staying asleep due to discomfort, frequent urination, anxiety, and other issues.
When does sleepiness begin in pregnancy?
Most women start noticing increased fatigue and sleepiness in the first trimester. However, it may begin sooner or later depending on the individual. Here’s a breakdown of when sleepiness can start in each trimester:
- First trimester – Fatigue often begins around week 6-8. The rise in progesterone relaxes muscles and has a sedating effect. Nausea and frequent urination also disrupt sleep.
- Second trimester – Many women start to feel a bit more energetic during weeks 14-28. But sleep disturbances, back pain, and growing belly can still cause tiredness.
- Third trimester – Sleepiness often returns during the final weeks as discomfort increases and anticipation of labor makes it hard to rest.
While fatigue may come and go, most women continue to feel more tired than usual throughout pregnancy. See your doctor if you have excessive sleepiness that is impacting your daily life.
How many extra hours of sleep do you need when pregnant?
Most pregnant women need at least 8-10 hours of sleep per night, and napping during the day can be very helpful. Here are some general guidelines for extra sleep needs during pregnancy:
| Trimester | Extra Sleep Recommended |
|---|---|
| First trimester | 1-2 extra hours per night |
| Second trimester | 1 extra hour per night |
| Third trimester | 2 extra hours per night |
Listen to your body’s needs for sleep during pregnancy. Go to bed earlier, take regular naps, and don’t feel guilty about sleeping more – your body needs the rest to support your pregnancy and help you cope with fatigue.
When should I worry about excessive sleepiness?
While fatigue is very common in pregnancy, excessive sleepiness could potentially indicate an underlying problem in some cases. Contact your doctor if you experience:
- Sleepiness that interferes with your daily activities
- Falling asleep involuntarily or in unusual situations
- Difficulty staying awake when active or engaged
- Snoring or breathing interruptions during sleep
- Twitching or jerking legs when sleeping
- Tingling or crawling sensations at nighttime
- Chronic insomnia or inability to sleep
- Feeling sleepy even after getting plenty of rest
Excessive tiredness could be a sign of iron deficiency anemia, sleep apnea, restless legs syndrome, depression, thyroid disorders, or other issues. Your doctor can help determine if your symptoms require further evaluation.
How can I manage sleepiness during pregnancy?
You may not be able to eliminate pregnancy-related fatigue entirely, but the following tips can help boost your energy levels and manage tiredness:
- Take naps – Brief 20-30 minute naps give an energy boost without disrupting nighttime sleep.
- Go to bed early – Adjust your bedtime to get more nightly sleep.
- Sleep in – Get extra morning sleep when possible to catch up.
- Exercise – Light activity like walking can help combat fatigue.
- Eat well – Nutritious meals and snacks give you energy. Stay hydrated.
- Get fresh air – Spend time outside when possible for an energizing effect.
- Limit activities – Cut back on tasks when your energy is low. Ask for help.
- Relax – Meditation, massage and baths can refresh you when tired.
- Set priorities – Focus on must-do tasks and postpone the rest.
Be sure to consult your doctor if you continue to feel overly tired or sleepy. Rule out any medical issues, and get advice on coping strategies.
When does fatigue and sleepiness improve after giving birth?
It’s common for fatigue and sleep deprivation to continue into the postpartum period after you give birth. Adjusting to around-the-clock infant care is exhausting. Most women start to feel like themselves again and regain their energy around:
- 6-8 weeks postpartum – Fatigue and sleepiness begin to improve as a routine is established and the body recovers.
- 3-4 months postpartum – Sleep patterns stabilize as the baby sleeps for longer intervals at night.
- 6-9 months postpartum – Marked improvement in energy levels is common as babies get better at self-soothing and sleeping.
Focus on resting, allowing help from others, and prioritizing self-care in the first weeks and months after delivery. Know that exhaustion does not last forever. Your energy will return as you recover and adjust to motherhood.
Tips for dealing with fatigue while caring for a newborn
Coping with exhaustion while taking care of a newborn can be very challenging. Here are some tips that can help:
- Sleep or nap when the baby sleeps. Even brief rests help.
- Ask your partner or family to take over baby duties for part of the day or night.
- Take advantage of feeding time to recline and doze while baby breastfeeds/bottles.
- Limit visitors in the first couple weeks to conserve energy.
- Let nonessential chores slide – just take care of basic tasks.
- Stay hydrated, well-fed, and take prenatal vitamins.
- Go outside for some fresh air when possible.
- Splurge on a postpartum doula, night nurse, or delivery meals.
- Connect with other new moms for solidarity and advice.
Be patient – your body just did an incredible thing growing and birthing a baby! Let yourself fully recover. The profound exhaustion does pass with time.
Conclusion
Feeling wiped out and sleepy throughout pregnancy is very normal. Hormonal changes, discomfort, interrupted sleep, increased demands on the body, and other factors cause fatigue. Most women need 8-10 hours of sleep plus naps. Prioritize rest, reduce activities, and ask for help when exhausted. Notify your doctor if you have extreme sleepiness that prevents normal function. After delivery, give yourself permission to rest and recover. It may take 6 months or more to regain normal energy levels as you adjust to motherhood. But you will start feeling more like yourself again over time. Be patient, take it easy, and get the extra sleep your body needs.