How to ease dizziness during pregnancy

You might occasionally feel lightheaded or dizzy when you're pregnant because your cardiovascular system undergoes dramatic changes: Your heart rate goes up, your heart pumps more blood per minute, and the amount of blood in your body increases by 30 to 50 percent.

In most pregnancies, the blood vessels dilate and blood pressure gradually drops, reaching the lowest point in mid-pregnancy. It then begins to go back up, returning to its regular level by the end of pregnancy. In the second and third trimesters, a growing uterus also puts pressure on veins and slows circulation to the lower half of your body.

Your cardiovascular and nervous systems can usually adjust to these changes and maintain adequate blood flow to your brain. But sometimes they don't adapt quickly enough, which can leave you feeling lightheaded or dizzy, or even make you faint.

You're also more likely to feel dizzy if you have anemia, don't eat or drink enough, overdo it when you exercise, or get overheated.

Although these terms are sometimes used interchangeably, they're distinct from each other. Lightheadedness happens when you feel faint, and your body might seem heavy while your head feels too light. Dizziness, which is also called vertigo, makes you feel like your surroundings are moving and that can often lead to nausea.

With vertigo in pregnancy, you may feel off balance or like you're spinning or tilting. This might also be accompanied by headaches or vision issues.

Dizziness in early pregnancy: Will it just occur in the first trimester?

Feeling lightheaded or dizzy during early pregnancy is not as common as changes like sore breasts, morning sickness, fatigue, and frequent urination. But it's still considered normal because of increasing blood volume along with hormonal changes.

Those hormone shifts cause your blood vessels to relax and widen, which bring more blood to your baby, but slow how much flows back to you. That prompts a dip in blood pressure that can cause dizziness. Low blood sugar levels may also be a culprit, because your body is trying to regulate those levels in the first trimester.

Although dizziness can be more acute in the first trimester and less frequent in your second trimester, it can also occur later in pregnancy, especially if you lie on your back. That's because the weight of the baby is pressing on your vena cava, the large vein carrying blood to your heart from your lower body.

Can certain health conditions cause dizziness in pregnancy?

You can have vertigo in pregnancy, but other less common causes of dizziness during pregnancy may not be as easy to spot. Those can include:

Vasovagal syncope: Some people get dizzy when they strain to cough, pee, or have a bowel movement. These actions can prompt blood pressure and heart rate to fall, leading to dizziness and fainting. (Vasovagal means your vagus nerve is affecting your circulatory system; syncope means fainting.) Dehydration, anxiety, and pain can also be triggers.

Pregnant women are more prone to vasovagal syncope. Besides lightheadedness, it's often preceded by warning signs such as a feeling of warmth, paleness, sweating, nausea, yawning, and hyperventilation. Pay attention to these symptoms and lie down immediately to try to keep yourself from fainting.

Anemia: If you're anemic, you don't have as many red blood cells to carry oxygen to your brain and other organs, which can make you feel lightheaded. Iron deficiency is the most common cause of anemia, so be sure to eat an iron-rich diet and take a prenatal vitamin with iron, especially in your second and third trimesters. If you're anemic, your provider may prescribe a separate iron supplement as well.

Anxiety: When you feel anxious, you may hyperventilate and get lightheaded. See our article on managing stress and anxiety during pregnancy for advice on reducing stress. If nothing seems to help, ask your healthcare provider to refer you to a therapist for help figuring out what you need to do to feel better.

What can I do if I'm experiencing dizziness or lightheadedness in pregnancy?

Lie down as soon as you start to feel dizzy. Lying on your side maximizes blood flow to your body and brain, which may keep you from fainting and could relieve lightheadedness altogether.

If you're someplace where you can't lie down, then sit down so you don't fall. Try to put your head between your knees. (Of course, you may no longer be able to do this if you're very pregnant.)

If you're doing anything that might put you or others at risk for injury, such as driving, pull over and stop right away.

Other strategies include taking deep breaths, opening windows or going outside so you get fresh air, and loosening tight clothing.

Can I prevent dizziness in pregnancy?

You can take steps to minimize the risk of dizziness during pregnancy. Here are some common causes of lightheadedness during pregnancy as well as the precautions you can take:

Don't stand up too fast. When you sit, blood pools in your feet and lower legs. If your body isn't able to adjust when you stand up, not enough blood returns to your heart from your legs. As a result, your blood pressure drops quickly, which can leave you feeling faint.

To prevent this, avoid springing up from your chair or bed. When you're lying down, sit up slowly and stay seated for a few minutes with your legs dangling over the side of the bed or couch. Then slowly rise from sitting to standing.

Your blood may also pool in your feet and legs when you stand in one place for a long time. If you're in a situation where you can't move around, try shaking your legs to promote circulation.

Wearing support stockings can also help circulation in the lower half of your body.

Don't lie on your back. In your second and third trimesters, your growing uterus can slow the circulation in your legs by compressing the large vein (inferior vena cava) that returns blood from the lower half of the body to the heart and the pelvic veins. Lying flat on your back can make this problem worse.

About eight percent of pregnant women in their second or third trimester develop a condition called supine hypotensive syndrome. If you have this condition, it means that when you lie on your back, your heart pumps less blood and your blood pressure drops, so you may feel anxious, lightheaded, and nauseated until you shift position.

To prevent this problem, lie on your side instead of flat on your back. A pillow placed behind you or under your hip can help you stay on your side (or at least tilted enough to keep your uterus from compressing the vena cava).

Eat and drink regularly. When you don't eat enough, you can end up with low blood sugar (hypoglycemia), which can make you feel dizzy or faint. This can happen much more easily when you're pregnant. Keep your blood sugar from getting too low by eating small meals frequently during the day instead of three large ones. Carry healthy snacks to eat when you get hungry on the go.

Dehydration can have a similar effect, so stay well hydrated by drinking plenty of water. The Institute of Medicine recommends that pregnant women drink about 10 8-ounce cups of water or other beverages each day. You may need even more if you're exercising or it's hot. (If your urine is dark yellow or cloudy, you're not drinking enough.)

Avoid overheating. Spending time in a hot room or taking a hot bath or shower can make your blood vessels dilate, lowering your blood pressure and making you feel woozy.

If you feel dizzy when you get too hot, avoid stuffy, crowded places and dress in layers so you can shed clothes as necessary. Take warm showers or baths instead of hot ones, and try to keep the bathroom cool.

Don't overdo it when you exercise. Exercise can sometimes cause you to hyperventilate and feel faint. Although exercise can help your circulation, be careful not to overdo it. Take it easy, and stop if you feel tired or unwell.

Feeling a little lightheaded on occasion from heat, hunger, or getting up too fast is generally not cause for alarm. But if you have persistent lightheadedness, frequent bouts of dizziness, or any other concerns, talk with your provider.

Also call your provider if you have any of these symptoms you shouldn't ignore:

• Severe headaches
• Blurred vision
• Impaired speech
• Palpitations
• Numbness
• Tingling
• Chest pain
• Shortness of breath
• Vaginal bleeding

Also, get immediate medical help if you faint, or if you're dizzy following a head injury. In early pregnancy, call 911 if you have dizziness with abdominal pain and a racing pulse. This could indicate that you could have a ruptured ectopic pregnancy, which is a medical emergency.

Learn more:

Are you pregnant and experiencing dizziness? Are you wondering what it might mean for you or your baby?

There are several symptoms you expect to experience when you’re pregnant, but dizziness isn’t one we frequently discuss — even though it’s common for many expectant mothers.

We’ve consulted with medical experts to create this comprehensive guide. We’ll explain why you might be feeling dizzy and discuss how to know when you need to seek medical attention. We’ve also included a list of 10 tips to help you combat your dizziness during pregnancy and prevent falls.

What Causes Dizziness While Pregnant?

Many changes happen in your body when you’re pregnant, so there could be many causes for your dizziness.

Here are the main ones:

1. Low Blood Pressure

Early in your pregnancy, hormones dilate your blood vessels to deliver sufficient blood to your baby (1). However, your blood volume may not have caught up with your expanded circulatory system. Combine that with the increased amount of blood to your uterus, and your blood pressure can drop lower than normal. This can result in reduced blood flow to your brain, which can cause you to feel temporarily dizzy, especially when standing up or changing your position quickly.

Some women have varicose veins before pregnancy, and many develop them during their pregnancy. These can also contribute to dizziness during pregnancy.

2. Low Blood Sugar

When you’re struggling with pregnancy nausea, morning sickness, or food aversions, it can be tough to eat the number of calories necessary to sustain your body — especially if your nausea is persistent and severe. Your metabolism goes through changes during pregnancy, too, so your doctor will routinely do tests for gestational diabetes mellitus. A drop in blood sugar can cause dizziness, sweating, shakiness, and lightheadedness. And if this happens in conjunction with vomiting, it can make the experience even more miserable.

3. Restricted Blood Flow

As your belly grows, your uterus may start to put pressure on your internal blood vessels, restricting blood flow. That is why when you lie on your back during the third trimester — you might experience dizziness. It is also why you should avoid exercises that involve lying on your back (2).

4. Poor Sleeping Position

If you sleep on your back late in pregnancy, you put extra pressure on the large blood vessel that carries blood from your lower body back to your heart, which can cause you to feel extreme dizziness until you reposition yourself and the blood flow is restored.

5. Overheating

You’re walking around with a little heater in your abdomen, so it doesn’t take much to tip you over the edge, especially if you find yourself in a stuffy place (3). Getting overheated can cause you to feel lightheaded and possibly pass out.

6. Dehydration

It’s easy to get dehydrated when you’re pregnant, especially if you can’t keep much down due to vomiting or your frequent trips to the bathroom. Unfortunately, dehydration can also contribute to overheating and feelings of dizziness and lightheadedness.

7. Preeclampsia

Preeclampsia, a condition 3-7% of women develop later in pregnancy, can cause dizziness. Preeclampsia should be taken seriously because it can cause severe complications for both mother and baby, including the possibility of death. If you experience dizziness, remember that most cases of it aren’t caused by preeclampsia.

Still, be on the lookout if you experience any of these other symptoms of preeclampsia along with dizziness after 20 weeks of gestation:

• Headache.
• Abdominal pain.
• Vision changes.
• Peeing less than usual.
• Fast and significant weight gain.

You should watch for these symptoms, particularly if you have a history of chronic medical conditions such as hypertension and diabetes, if this is your first pregnancy, or if you are pregnant with multiples (4).

Seek medical attention immediately if you suspect you could be experiencing preeclampsia.

8. Anemia

During pregnancy, your body needs to make more blood in order to support your needs and the needs of your baby. If you’re not getting enough iron, folate, or cobalamin in your diet, your body might not be able to produce the number of red blood cells it needs to make this extra blood. It also might not produce enough hemoglobin, which is a protein inside your red blood cells responsible for oxygen transport (5).

Over 50% of pregnant women suffer from anemia. It’s not unusual to have a slight degree of anemia in pregnancy, even when you take in enough nutrients. However, severe anemia can lead to dizziness from not getting enough oxygenated blood to your brain, especially when standing up. Severe anemia can also pose a serious threat to both you and your baby, so make sure you follow your health care provider’s advice.

If you are experiencing severe nausea and vomiting during your pregnancy, your doctor might prescribe you some medicine to manage those symptoms. If you start feeling dizzy after taking this medication, make sure you let your doctor know. Some of these drugs can cause dizziness, and your doctor can switch your medication to avoid this adverse effect.

Editor's Note:

Dr. Irena Ilic, MD

How Can I Prevent Dizziness During Pregnancy?

There are several things you can do to prevent dizziness while pregnant.

1. Stay Hydrated

Drink water throughout the day to ensure you stay adequately hydrated. Doctors recommend you drink 8 to 10 glasses of water per day, or enough to keep your urine clear or very light yellow (6). Adjust this amount if it’s hot outside or if you are exercising. Remember that milk, yogurt, smoothies, juice, tea, and coffee also count toward your daily fluid intake. Avoid alcoholic and sugar-loaded drinks, and limit your daily caffeine intake to less than 200mg (7).

It may be daunting to try to increase your fluids when you feel like you’re already running to the bathroom every 10 minutes, but after a few days of increased water intake, your body will adjust.

If frequent peeing starts being an increasing discomfort for you, try avoiding caffeinated beverages and not taking too many fluids right before you go to bed. Another thing women complain about is the feeling of their bladder not being completely empty after peeing. Try this trick: while sitting on the toilet, gently rock forward and backward so that the pressure of the uterus on your bladder can change, helping you avoid that feeling of not having peed enough.

Editor's Note:

Dr. Irena Ilic, MD

Maintaining proper hydration can help you combat other common pregnancy symptoms, including fatigue, constipation, hemorrhoids, and swelling/water retention.

2. Don’t Overdo it on the Exercise

Working out too hard can cause you to become lightheaded and overheat. While doctors generally recommend exercise during pregnancy, it’s important to listen to your body and not overwork yourself.

3. Sleep on Your Left Side

Blood flow to your baby is optimal when you sleep on your left side. If you have trouble getting comfortable, try using a pregnancy pillow to cradle your stomach and cushion your hip. You can also place a pillow between your knees to help prop them up and keep them from putting pressure on your back and hips.

4. Eat Small Meals Frequently

Keeping your blood sugar levels stable throughout the day can help prevent them from dropping quickly, which can cause lightheadedness.

A balanced diet will help you fight constipation, and eating regularly will also prevent your stomach from emptying completely. If you struggle with pregnancy nausea, an empty stomach can cause queasiness and make it more difficult to keep new contents down. This can exacerbate your risk of suffering from low blood sugar and related dizziness.

5. Get Enough Fresh Air

Heat will naturally cause you to feel dizzy. Your body is already warmer because of your pregnancy. Avoid overheating by staying out of crowded rooms or reducing public transport time when it’s hot outside. The same goes for taking long hot baths or showers.

Open a window to let some fresh air in when possible, and keep a fan nearby on hot days.

6. Wear Loose Clothing

Poor or restricted circulation can contribute to dizziness. When dressing, choose clothes that won’t restrict your circulation or cause you to overheat. Choose breathable fabrics that aren’t overly tight.

While maternity clothes with belly panels fit snugly against your skin, they should not feel tight, uncomfortable, or leave deep marks when you take them off. Don’t forget your undergarments shouldn’t be too tight, either — particularly your bra. Your rib cage and breasts expand throughout pregnancy, so switch to a larger bra size if you find it starts to get uncomfortable and cut off blood flow.

7. Get Up Slowly

When moving from a lying or sitting position to a standing position, do so slowly so your circulatory system has time to catch up.

It’s perfectly fine to hold on to a wall or some other object for support when getting up, giving yourself time to adjust to the change. When you stand up, blood pools in your legs, which can cause a temporary drop in blood pressure and subsequent dizziness. Your widened blood vessels during pregnancy can exacerbate this blood pressure drop.

8. Don’t Stand for Long Periods

Change your position regularly. If you have to stay on your feet, move around often, and keep your knees bent to keep the blood flowing. After being on your legs for a while, grab a chance to lie down and elevate your legs.

9. Wear Compression Stockings

Compression stockings help with swollen feet and varicose veins, but they can also help with dizziness by creating less space in the legs for blood to pool, leaving more blood available for the upper body, including the brain.

10. Take Iron Supplements

The most common cause of dizziness due to anemia is iron deficiency. Take a prenatal vitamin, which contains extra iron. If you are still anemic, talk to your doctor or midwife about a pregnancy-friendly iron supplement that doesn’t cause constipation.

Some doctors recommend starting iron supplements right from your first prenatal visit (8). This will help improve dizziness caused by anemia.

If you have had gastric bypass surgery and you are pregnant and dizzy, you might be anemic, but the reason behind your anemia might be a cobalamin deficiency. If that’s the case, your doctor will prescribe appropriate therapy.

Editor's Note:

Dr. Irena Ilic, MD

How to Keep Safe When You Feel Dizzy

If you’re actively dizzy or regularly struggle with dizziness, these are some steps you can take to keep yourself safe and avoid falling:

• Sit down: If you feel dizzy, don’t try to power through the episode. Sit or even lie down until the feeling passes, take some deep breaths, and then get up slowly.
• Eat or drink something: If your dizziness is caused by low blood sugar, for quick relief, eat a high-sugar or high-carb snack like a piece of fruit, candy, a bottle of juice, or a granola bar. You can also carry some of those snacks with you just in case.
• Hold on to something for stability: If you’re not prone to passing out but struggle with dizziness, hold on to a table or chair when standing for balance.
• Avoid driving: If you find yourself experiencing dizziness often, avoid driving for some time until you feel fit for it again.

When Should I See a Doctor?

Your doctor keeps a close eye on your blood pressure and other vital signs at your regular prenatal visits. Be sure to tell them about any dizziness you experience so they can monitor your symptoms, but in most cases, it’s not essential to notify them outside of your regularly scheduled appointments. Ideally, during your prenatal visits, your health care provider will inform you about how to cope with and prevent dizziness, which will help keep unnecessary worries at bay.

However, if you find yourself fainting or losing consciousness, you need to contact your doctor without delay. They may check you for anemia and check your blood pressure and blood glucose levels to see if any of those may be causing it.

You should also call your doctor right away if you experience any of these symptoms along with your dizziness (9):

• Racing heart.
• Pain in your abdomen or chest.
• Severe swelling.
• Vaginal bleeding.
• Headache.
• Blurred vision.

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