Dizziness and fainting
Half to three-quarters of pregnant
women experience dizziness at some time. You may find that you feel
light-headed when you get out of bed in the morning or if you get up
from a chair too quickly. Standing still for long periods might also
make you feel light-headed.
There are several possible causes:
- low blood sugar levels due to not eating enough;
- low blood pressure – this is common in early pregnancy as progesterone causes the walls of the blood vessels to relax;
- low iron levels or anaemia;
- getting too hot.
Whatever the cause, the first thing
to do is make sure you sit down, so that you don’t fall down. It may
help if you lie down on your left side or sit with your head between
your knees, as this increases blood flow to your brain. When the
immediate dizziness passes, it shouldn’t be too difficult to work out
if you need to eat or cool down and then remedy the problem. Your
midwife should be able to tell you if you have low iron levels from the
results of your blood tests, and if this is the case the problem can be
treated with iron supplements.
Your midwife should also be able to tell you if you have low blood
pressure, and if this is the case you just need to be more careful
about getting up slowly and sitting down if you start to feel dizzy.
If you have actually
fainted, it’s best to see your doctor to make sure everything is okay.
You should also do this if you experience other problems too, such as a
headache, pelvic pain or blurred vision.
Restless legs
Restless Leg Syndrome (RLS)
involves a strong urge to move the legs and also sometimes the arms.
Women generally find symptoms are worse when they settle down for a
much-needed rest, particularly at night. RLS can occur at any stage of
life but is two to three times more likely during pregnancy,
particularly in the last trimester. It is estimated that between 10%
and 25% of women are affected at some stage of pregnancy. Symptoms
usually disappear after the baby is born.
It is not clear what causes RLS, but people who suffer from it have been found to have lower levels of dopamine in a
region of the brain known as the substantia niagra. Iron is important
in the production of dopamine, and low iron levels may be part of the
problem. Certainly RLS appears to be more common in pregnant women with
low iron levels, and symptoms tend to improve when iron supplements are
given. In addition, folic acid supplements have been found to help
alleviate symptoms, although the reason for this is less clear. Some
people find that particular foods or drinks act as a trigger, for
example coffee or sugary foods.
To help relieve restless legs, try the following:
- Take some exercise every day, but avoid exercising vigorously just before bed.
- Stretch your legs and massage them before you settle down for the night.
- Take a warm bath before bed.
- Avoid refined sugars and instead eat more low-GI foods.
- Avoid caffeine completely, as this may have some effect.
- If your iron levels are low, take iron supplements. You can also try folic acid supplements.
- Try stretching, bending and rubbing your legs or walking around the room when symptoms occur.
Sleep problems and tiredness
Sleep problems are common in
pregnancy, as it can be difficult to find a comfortable position as
your bump grows. It can also be difficult to get a good night’s sleep
if you’re suffering from nausea or heartburn or find yourself having to
get up for a wee. Worrying, or even just thinking, about your baby and
the future may also keep you awake.
Eight hours of sound sleep may not be possible for some time (maybe for years), but there are plenty of things you can do to improve the quality of your sleep and help you feel refreshed when you get up in the morning:
- Use extra pillows and cushions to make yourself more
comfortable. Using a foam wedge under your bump or a V- or U-shaped
cushion may help.
- Avoid exercise late in the evening as this can interfere
with sleep patterns. Regular exercise will help you to sleep more
soundly but it is better to do this earlier in the day.
- Have a bedtime routine that includes quiet time and a
warm bath before bed. Once you’re in bed there shouldn’t be any
electronic devices such as laptops or smartphones; some quiet music or
a book is much better. You should also try to get to bed at about the
same time every night and avoid napping on the sofa beforehand.
- Avoid having any caffeine in the afternoon and evening.
- Don’t have a large meal just before bed, as this can lead to indigestion and heartburn . Instead have regular meals, including breakfast, lunch and an early evening meal, then maybe a small snack later on.
- Drink plenty of fluids during the day but avoid having too much to drink in the evening.
- Have a warm milky drink in the evening.
You’re bound to feel tired
if you haven’t slept well, but having a lack of energy and generally
feeling lethargic can have other causes, including anaemia and
gestational diabetes, so talk to your doctor or midwife about it. In
early pregnancy tiredness can be a particular problem, as hormone
levels are altered, your body is starting to change and you’re probably
still trying to do everything you would normally do. The obvious remedy
is to slow down and look after yourself by eating and sleeping well.
