Feeling tired at 38 weeks pregnant is a common experience. This fatigue is a normal part of late pregnancy, as the body undergoes significant changes to support the developing baby and prepare for childbirth.
Increased Physiological Demands
Blood volume increases by 30-50% during pregnancy, requiring the heart to pump more blood to support both the birthing parent and the growing baby. This increased cardiac output demands more energy from the cardiovascular system.
Carrying the additional weight of the baby, placenta, and amniotic fluid places strain on muscles and joints. Average weight gain adds to the physical effort for daily activities, contributing to exhaustion. Hormonal shifts, with elevated progesterone levels in the third trimester, have a known sedative effect. The baby’s rapid growth, gaining approximately half a pound per week, also expends considerable energy.
Common Sleep Disruptions
Many pregnant individuals find it difficult to achieve restful sleep due to physical discomforts. The expanding abdomen makes it challenging to find a comfortable sleeping position, often leading to back pain, hip pain, or pelvic pressure. Hormones like relaxin contribute to the loosening of ligaments, which can exacerbate these discomforts.
Frequent urination is a common disruption, as the growing uterus places pressure on the bladder, leading to nighttime bathroom trips. Restless Legs Syndrome (RLS), characterized by uncomfortable sensations and an urge to move the legs, can worsen at night, preventing deep sleep. Braxton Hicks contractions can be disruptive, causing tightening sensations that may interrupt sleep cycles. Heartburn and indigestion often become more pronounced when lying down, hindering sleep.
Additional Contributing Factors
Beyond the direct physiological demands and sleep challenges, several other elements can intensify fatigue in late pregnancy. Iron deficiency anemia is a common condition where lower iron levels can reduce oxygen transport throughout the body, leading to tiredness and weakness. This is due to the increased blood volume and the baby’s iron requirements.
Meeting the increased caloric and nutrient demands of late pregnancy is important, as inadequate intake can contribute to low energy levels. The body requires sufficient fuel to support both maternal metabolism and fetal growth. The emotional and mental load associated with anticipating labor, delivery, and parenthood can also be mentally exhausting. Anxiety, nesting instincts, and general stress can drain mental energy. Dehydration can lead to feelings of sluggishness and fatigue, as proper fluid balance is essential for bodily functions.
Strategies for Managing Fatigue
Prioritizing rest is important; taking short naps during the day and listening to the body’s signals for rest can help manage fatigue. Creating an optimal sleep environment can also improve rest. This includes ensuring a dark, quiet, and cool bedroom and using supportive pillows, such as a pregnancy pillow, to alleviate discomfort.
Maintaining adequate nutrition and hydration supports energy levels. Consuming balanced, frequent meals that include iron-rich foods and drinking plenty of water throughout the day can make a difference. Engaging in light physical activity, if approved by a healthcare provider, can sometimes improve sleep quality and boost energy. Gentle exercises like walking or prenatal yoga may be beneficial.
Practicing stress reduction techniques, such as deep breathing or gentle stretching, can help alleviate the mental load. Establishing a calming bedtime routine, like a warm bath, can also promote relaxation. Delegating tasks and seeking support from family and friends for daily chores or other responsibilities can reduce the overall physical and mental burden.
When to Contact Your Healthcare Provider
While fatigue is common in late pregnancy, certain symptoms warrant medical attention. Contact your healthcare provider if you experience sudden or severe fatigue, especially when accompanied by other concerning signs. Symptoms such as persistent dizziness, shortness of breath, pale skin, or a racing heart could indicate anemia.
Severe headaches, vision changes, sudden swelling in the face or hands, or upper abdominal pain could be signs of preeclampsia, a serious condition. Any significant change or decrease in the baby’s usual movement pattern should also be reported immediately. Additionally, if you experience other atypical symptoms like fever or persistent pain, or if anything simply feels “off,” it is important to communicate these concerns to your healthcare provider.