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During your first trimester, you may feel more tired than usual as your body adjusts to the fluctuating hormones of early pregnancy. Thankfully, with the second trimester comes a boost of energy; pregnancy symptoms decrease and you may get a bit of a reprieve from morning sickness and those feelings of perpetual exhaustion experienced during the first weeks of pregnancy.
Unfortunately, the excitement of being that much closer to meeting your baby could be hampered a bit in the third trimester by an all-encompassing sense of fatigue as your body fully adjusts and prepares for childbirth. Here are some ways to make the third trimester as comfortable as possible as you prepare for delivery.
How to combat third-trimester fatigue
The third trimester can be particularly uncomfortable. You may have difficulty falling and staying asleep or finding a comfortable sleeping position. Baby’s weight and the increased pressure on your lower back could also affect circulation, causing discomfort, irritability, and even lightheadedness when trying to sleep.
“As your uterus gets bigger, it lies on top of your inferior vena cava, which is the large blood vessel that provides blood to your heart,” Dr. Salena Zanotti, M.D., told The New York Times. The Cleveland, Ohio–based OB-GYN advises that pregnant people lie on their left side if possible to ensure that the uterus is not resting on this vessel, as it could cause a dip in blood pressure and blood flow to parent and baby.
Adding a new member to your family can also bring about overwhelming feelings about the unexpected, which can affect your energy levels. If possible, delegate what you can and take be sure to take well-meaning friends and family members up on their offers to help, or try to ask for help when you need it. Pregnancy is of course different for everyone, but tiredness during the third trimester is quite common.
Remember that resting is important — afternoon naps can also help boost energy. “I just found my third trimester to be the epitome of exhaustion,” mom of two Erika Moulton recalled in a YouTube video about her first pregnancy. “Everything feels uncomfortable: sleeping, super uncomfortable. And it only gets progressively worse as you get bigger. If you have the urge at any point in your third trimester to take a nap, then absolutely do it,” Moulton advised.
Feeling lethargic in the third trimester? Diet changes could help
Throughout your pregnancy, eating a nutrient-rich diet is important. But in the third trimester, when you may need a boost of energy, your pregnancy diet may require some tweaking. Opt for foods rich in protein, iron, and fiber to sustain your energy throughout the day. Of course, staying hydrated and consuming lean meats, dairy, fruits, and vegetables will provide you with the nutrients needed in these important final weeks of pregnancy. Still, there are some other foods you may want to try, to increase energy during pregnancy.
Oatmeal provides a significant energy boost as it’s chock full of iron and zinc. These minerals not only give you the fuel you need to get through the day but can also combat anemia if low-iron is something you struggle with. Overnight oats with bananas and peanut butter are an ideal way to start the day. Or, try a savory concoction of traditional oatmeal with cheese and spinach for a double dose of iron and fiber to boost energy levels.
Small meals throughout the day can also provide an increase in energy levels when you need one. Snacks like Greek yogurt with berries or whole-grain pita bread and hummus provide carbohydrates and fiber for sustained energy. Similarly, whole-grain tortilla chips paired with guacamole give your body the healthy fats, B vitamins, and fiber necessary for increased energy levels.
Third trimester: Exercise to boost energy
Although it might seem counterintuitive, daily exercise can help increase energy during late pregnancy. You’ll tire more easily than you did earlier in your pregnancy, so stick with mild exercise such as walking, yoga, or swimming, and aim for 30 minutes a day.
A small-scale, Japan-based study published in The Journal of Obstetrics and Gynaecology Research found that pregnant women in their third trimester who practice yoga for one hour each week reported sleeping longer with fewer wakings than the control group of women who did not include yoga practice in their weekly routine. Yoga, pilates, and swimming are great options for those in their third trimester, as long as you have clearance from your healthcare provider and don’t overdo the exercise sessions.
Keep in mind that in some cases, extreme fatigue could be a symptom of something more serious, like gestational diabetes, anemia, or thyroid issues, so be sure to stay on top of prenatal appointments, and speak to your doctor if you have any concerns about your health.
