Third Trimester Fatigue: Why You're Actually More Tired (and How to Cope)

Debunking the Third Trimester Energy Myth: Why You're More Tired Than Ever

Many believe that pregnant women experience a burst of energy in the third trimester, especially compared to the first and second trimesters. This common misconception often stems from the hormonal and physical changes during the second trimester that can lead to a temporary increase in energy levels. However, the reality is quite different.

Dr. Riyan H Kurniawan, Sp.OG-(K)FER, a specialist in obstetrics and fertility at RS PELNI, RSCM Kencana, and RSCM Kintani, clarifies that the third trimester is far from a time of boundless energy.

"The third trimester is actually a more demanding phase. The baby is growing rapidly, and pregnant women are more prone to feeling tired," explains Dr. Riyan.

Why Third Trimester Fatigue is Real

The third trimester brings a significant increase in both fetal and maternal weight gain. A healthy fetus can gain up to 200 grams each week, while the pregnant woman gains approximately 0.5 kilograms per week. This means the weight burden on the pregnant woman in the third trimester is significantly greater than in the previous trimesters.

This added weight, coupled with other factors, contributes to the overwhelming fatigue experienced during this stage:

Increased blood volume: Your body produces more blood to nourish the growing baby, putting added strain on your heart and circulatory system.

Hormonal changes: Hormones like progesterone and relaxin are at their peak, causing muscle relaxation and potentially impacting energy levels.

Sleep disturbances: Sleeping comfortably becomes increasingly challenging as your baby grows and takes up more space in your uterus. You may also experience frequent urination or leg cramps.

Physical demands: Your body is working harder to support the growing baby, leading to increased fatigue.

Recognizing Common Symptoms of Third Trimester Fatigue

Beyond feeling simply tired, you may experience other symptoms associated with third trimester fatigue:

Increased breathlessness: Your growing uterus puts pressure on your lungs, making it harder to breathe.

Swelling in hands and feet: Fluid retention is common during pregnancy, leading to swelling in the extremities.

Back pain: The added weight puts strain on your back muscles, leading to discomfort.

Leg cramps: Hormonal changes and the weight burden on your legs can lead to painful cramps.

Mood swings: Hormonal fluctuations can contribute to emotional changes and irritability.

Prioritizing Rest and Self-Care for a Healthy Pregnancy

Instead of pushing through the fatigue, it's crucial to prioritize rest and self-care during your third trimester. Here's how you can manage your energy levels and ensure a healthy pregnancy:

Listen to your body: Pay attention to your body's signals and rest when you feel tired. Don't try to push through fatigue.

Get enough sleep: Aim for 8-9 hours of sleep each night, and take naps if needed. Create a relaxing bedtime routine to promote restful sleep.

Eat a balanced diet: Focus on nutrient-rich foods that provide sustained energy. Stay hydrated by drinking plenty of water.

Stay active: Gentle exercises like walking, swimming, or prenatal yoga can boost energy levels and improve your overall well-being.

Seek support: Don't hesitate to ask for help from your partner, family, or friends. Allow yourself to be pampered and cared for.

Connect with your healthcare provider: Share your concerns and discuss strategies to manage your fatigue. They can provide personalized advice and ensure you're getting the necessary support.

Remember: You're Not Alone!

Third trimester fatigue is a common experience for pregnant women, and it's essential to acknowledge and address it. By prioritizing rest, self-care, and seeking support, you can manage your energy levels, ensure a healthy pregnancy, and prepare for the exciting journey of labor and delivery.

This is a time to embrace the changes your body is undergoing, listen to its needs, and cherish the final stages of your pregnancy. You're doing an amazing job, and your body is working tirelessly to bring your little one into the world!