You're so tired after having a baby due to a mix of sleep deprivation from constant newborn care, your body's physical recovery from pregnancy and childbirth (including blood loss and nutrient depletion), hormonal shifts, and the immense mental/emotional load of new parenthood, leading to stress and "postnatal depletion". It's normal to feel exhausted, but you can manage it by sleeping when the baby sleeps, eating well, asking for help, and recognizing signs of postnatal depression.
Postpartum fatigue is a common experience for many new mothers and can last anywhere from a few weeks to several months. The duration and severity of postpartum fatigue can vary depending on factors such as the mother's physical health, sleep patterns, support system, and individual circumstances.
If you sacrifice your energy level, you are not only less effective in that moment when you're tired, but you are sabotaging yourself for the next day, and maybe for multiple days. When you're tired, the discipline is: stop what you're working on and going to sleep. Then be your best tomorrow.
Pregnancy fatigue goes beyond just feeling sleepy. It's a type of exhaustion that doesn't always go away with rest. Your body is working hard to support your growing baby, and that takes a lot of energy. Most women feel the most tired during the first and third trimesters.
The postpartum period begins soon after the baby's delivery usually lasts 6 to 8 weeks, and ends when the mother's body has nearly returned to its pre-pregnant state. The postpartum period is important for both short-term and long-term health and well-being for a woman and her newborn.
In reality, the third week might be the hardest week postpartum, since everything seems to feel “normal,” but so much is happening at the same time. This being said, the third week will be an important week to focus on your mental health.
Most often, the postpartum period is the first six to eight weeks after delivery, or until your body returns to its pre-pregnancy state. But the symptoms and changes that occur during the postpartum period can last far beyond eight weeks.
Although experience with fatigue tends to vary, most women will feel more tired than usual during their pregnancy. Fatigue during pregnancy is most common during the first trimester. It tends to go away during the second trimester, but will usually return in the third trimester.
When sleeping/lying on your back the baby and womb put pressure on the main blood vessels that supply the uterus and this can restrict blood flow/oxygen to the baby and placenta.
It's common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks. Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible.
The "42% rule" for burnout suggests dedicating roughly 42% of your day (about 10 hours) to rest and recovery activities like sleep, hobbies, exercise, and socializing to prevent mental and physical exhaustion, countering the "always on" culture that leads to burnout. It's a science-backed guideline emphasizing that sustainable success requires balancing intense work with sufficient downtime for your brain and body to recharge, not just a quick nap.
Thankfully, there are ways you can help manage, or work around your fatigue. The Four P's reminds us of some ways to help conserve and save energy for the things that are most important. The Four P's are Problem solving, Planning, Prioritising, and Pacing.
Walking. Walking for exercise may get disregarded since we do it all the time, but our bodies are burning energy nonetheless. Walking is a good alternative when you're tired, because it's simple, doesn't require much thought, and is convenient: use a treadmill or hit the pavement!
Symptoms of fatigue
Getting plenty of rest, asking for help, eating a balanced diet, and staying hydrated are a few of the things you can do to ease some of the exhaustion. If your fatigue doesn't let up after a few weeks, talk to your healthcare provider.
You should not ignore postpartum symptoms like chest pain, trouble breathing, severe headache with vision changes, heavy bleeding (soaking a pad per hour), fever, severe pain or swelling in one leg, or thoughts of harming yourself or the baby, as these can signal serious issues like hemorrhage, blood clots, preeclampsia, or postpartum depression/psychosis. Seek immediate medical help (call 911 for emergency symptoms) for severe signs, and contact your doctor promptly for persistent or worsening symptoms, even up to a year postpartum.
Plus, the weight of the intestines hangs away from the inferior vena cava which is the veins that bring the blood back to the heart. So overall, sleeping on your left side improves your overall heart function by reducing the pressure on the circulatory system.
Pregnant people may start to have trouble sleeping as early as the first trimester when hormone levels start to change. Sleep problems become more common in the third trimester as the body changes and fetal growth continues. Common causes of insomnia during pregnancy include: Nausea.
The best pillows for back sleepers are:
Medium memory foam pillows: These pillows gently contour to the curves of your neck and head while providing ample support and proper spinal alignment.
There's no single "hardest" month, as challenges vary, but many find the first trimester tough due to nausea, fatigue, and hormonal shifts, while the third trimester (especially the final month) is physically demanding with discomfort, frequent urination, sleep issues, and anxiety about labor, making the last few months incredibly challenging for most. The second trimester often offers relief, but back pain and heartburn can begin, Cleveland Clinic notes.
Handling fatigue
In the first trimester, it's common to feel fatigued (tired) because of the changes happening in your body. You'll probably have more energy after 14 weeks. Towards the end of your pregnancy, you might feel tired because you're carrying more weight and not sleeping as well as usual.
“At three months postpartum, we saw a remarkably large decrease in biological age, by as much as eight years for some individuals, so while pregnancy increases biological age there is a clear (and pronounced) recovery in the postpartum,” O'Donnell commented.
The 5-5-5 rule is a postpartum guideline for the first 15 days of recovery, emphasizing rest to help the new parent heal and bond with the baby, by spending 5 days in bed, followed by 5 days on the bed, and then 5 days near the bed, gradually increasing activity while prioritizing rest, nourishment, and self-care over chores or visitors. It's a framework for creating boundaries and slowing down to prevent overexertion, though individual recovery needs should guide the pace.
There are no set rules about how long to wait before taking a newborn out into the world or when to let people near the baby. Some doctors recommend that parents wait until their baby is a few months old before going to crowded public places (like malls, movie theaters, and airplanes).