Pregnancy
If the first trimester is filled with nausea and fatigue and the second brings more energy, the third trimester is usually a time of intense tiredness.
Sister Doriska Posthumus, a nurse, certified lactation consultant, and midwife at Mediclinic Milnerton, points out that this tiredness isn’t just physical – although many things can disrupt rest at this stage. First, with less room for the baby to move, you probably feel uncomfortable no matter how you lie or sit, making it hard to stay in one position for long. Plus, those gentle baby flutters have become strong kicks, often hitting uncomfortable spots like your ribs or bladder.
This, combined with constant heartburn and backache due to your changing posture and muscles straining to compensate, can make things tough. Frequent trips to the bathroom make a full night's sleep impossible – if you can even fall asleep, since insomnia is common among pregnant women. While this might be your body’s way of gearing up for the sleepless nights with your newborn, it doesn't help your energy levels now.
“You’re probably feeling emotionally exhausted at this time, too. Your mind is on all the things you need to prepare, plus you might worry about the birth, and what life will be like after the birth,” says Sister Doriska.
Still, it's essential to learn relaxation techniques so your body is well-rested.
By resting and learning to relax, you get your body ready for the birth of your baby, especially for that big day when they finally arrive. Sister Doriska mentions that, even though it might be difficult, it’s important to sleep whenever you can – even if that means taking naps during the day. “You might feel guilty because you think you should be getting things ready for the baby, but remember that you need to get your body ready for the birth, too.”
She also suggests practising deep breathing or tense-and-release exercises to help you relax. Start by tensing one body part, like your toes, and then release. Work your way through each part of your body, going from your feet to your calves, thighs, buttocks, stomach, shoulders, arms, and face. You can also try guided imagery by using sounds and visual cues to picture positive images. Lie or sit comfortably in a quiet place and imagine yourself in a favourite spot, like the beach or a forest, soaking in all the sights, smells, and sounds. Consider downloading a relaxation or meditation app if it helps you let go of unwanted thoughts and stay in the moment.
Though it might sound puzzling, given how tired you are, Sister Doriska says a bit of light exercise can in fact increase your energy levels. Gentle prenatal yoga is a great choice because it boosts your strength, which is important for labour, helps you manage stress and anxiety, and may even ease discomforts like backache. Walking is also an excellent option; it’s a good form of gentle exercise that benefits mind and body.
A spa day is another wonderful way to relax, but let your therapist know you’re pregnant because some treatments might not be safe, and essential oils should be avoided. If you can’t go for a full body treatment, try a sitting neck and shoulder massage. A foot massage is also a good idea, as it can make you feel better all over. It helps with circulation, releases endorphins that boost your mood and reduce anxiety, and can even help with the swelling in your feet and lower legs, which is common in this stage of pregnancy.
Above all, Sister Doriska advises not to forget to make time for yourself. Soon, you’ll have fewer chances to enjoy the things you love on your own, whether that’s relaxing with a good book, watching a series, or simply enjoying a cup of tea without being interrupted. So, make the most of this time.