How to Cope with Pregnancy Fatigue: Tips for Boosting Energy
Pregnant woman lying down
Pregnancy fatigue is one of the most common symptoms expectant mothers experience, particularly in the first and third trimesters. Growing a baby is hard work, and the hormonal changes, increased blood production, and emotional shifts can leave you feeling utterly exhausted. While pregnancy fatigue is completely normal, there are ways to manage it and maintain your energy levels throughout the day.
In this article, we’ll explore why pregnancy fatigue happens, when it’s most common, and practical ways to combat exhaustion naturally.
Why Does Pregnancy Fatigue Happen?
First Trimester Fatigue (Weeks 1-12)
A surge in progesterone levels (essential for supporting pregnancy) can cause extreme tiredness and drowsiness.
Your body is working overtime to form the placenta, which supplies oxygen and nutrients to your baby.
Increased blood production means your heart is working harder, leaving you feeling weak and drained.
Early pregnancy symptoms like nausea (morning sickness), disrupted sleep, and increased urination can make rest difficult.
Second Trimester Fatigue (Weeks 13-26)
Many women feel a surge of energy in the second trimester as hormone levels stabilise and morning sickness eases.
However, some may still feel fatigued due to low iron levels or poor sleep.
Third Trimester Fatigue (Weeks 27-40)
As your baby grows, extra weight and physical strain can make everyday activities more exhausting.
Frequent bathroom trips, back pain, and heartburn can interfere with sleep.
The body is preparing for labour, which can lead to restlessness, vivid dreams, and discomfort.
8 Ways to Cope with Pregnancy Fatigue
1. Prioritise Quality Sleep 💤
Getting enough sleep is essential, but pregnancy discomfort can make it challenging. Try these tips:
✔ Go to bed earlier and create a bedtime routine to encourage restful sleep.
✔ Use a pregnancy pillow to support your body and reduce strain.
✔ Avoid screens (blue light from phones and TVs can disrupt melatonin levels) before bed.
2. Stay Hydrated 💦
Dehydration can make fatigue worse, so ensure you are drinking plenty of fluids:
✔ Aim for at least 8-10 glasses of water daily.
✔ If you struggle with plain water, try herbal teas or infused water with lemon, mint, or berries.
3. Eat Energy-Boosting Foods 🥑
What you eat has a huge impact on your energy levels. Focus on nutrient-dense foods that support steady blood sugar levels:
✔ Iron-rich foods (leafy greens, lentils, red meat, eggs) to prevent anaemia-related fatigue.
✔ Complex carbohydrates (oats, quinoa, whole grains) for slow-releasing energy.
✔ Healthy fats (avocados, nuts, seeds, olive oil) to support brain function and hormone balance.
✔ Protein-packed meals (chicken, tofu, beans, fish) to keep you feeling fuller for longer.
✔ Avoid high-sugar foods that cause an energy crash (e.g., sweets, white bread, processed snacks).
4. Take Naps When Needed 😴
If you're feeling overwhelmingly tired, listen to your body. Short naps (20-30 minutes) can:
✔ Reduce exhaustion without making you feel groggy.
✔ Improve mood and focus.
✔ Prevent burnout and help you manage daily tasks.
If you're working or have a busy schedule, try resting with your feet up or doing a short meditation instead.
5. Gentle Exercise for an Energy Boost 🧘♀️
It may seem counterintuitive, but light movement can actually help combat fatigue by improving circulation and reducing stress. Try:
✔ Prenatal yoga – Helps with relaxation and flexibility.
✔ Walking outdoors – Fresh air and sunshine can boost mood and energy.
✔ Swimming – A low-impact way to stay active while reducing strain on joints.
Listen to your body—if you're too tired, don’t push yourself!
6. Manage Stress Levels 🧘♀️
High stress can lead to mental fatigue and physical exhaustion. Reduce stress with:
✔ Breathing exercises – Deep breathing can help calm the nervous system.
✔ Mindfulness or meditation – Even 5-10 minutes a day can improve energy and focus.
✔ Talking to someone – Share your concerns with a loved one, midwife, or support group.
7. Check Your Iron & Vitamin Levels 💊
Low iron and B12 deficiencies are common in pregnancy and can worsen fatigue. If you’re concerned about the levels of tiredness you’re experiencing or you feel dizzy or fait, make sure you speak to your healthcare provider.
✔ Get your iron levels checked and supplement if necessary (with guidance from your midwife or doctor).
✔ Pair iron-rich foods with vitamin C (e.g., spinach with lemon juice) to boost absorption.
✔ Ensure you're taking a prenatal vitamin that includes iron, B12, and folate/folic acid.
8. Listen to Your Body & Accept Rest 🤰
Pregnancy fatigue is not a sign of weakness—your body is doing an incredible job growing a baby! Instead of fighting tiredness, try:
✔ Pacing yourself throughout the day – Break tasks into manageable chunks.
✔ Asking for help – Whether it’s your partner, family, or friends, let others support you.
✔ Saying no – If you need to rest, it’s okay to cancel plans or slow down.
When to See a Doctor About Pregnancy Fatigue
While fatigue is normal, extreme exhaustion could signal an underlying issue such as:
⚠ Severe anaemia (iron deficiency).
⚠ Thyroid imbalances (hypothyroidism can cause extreme tiredness).
⚠ Gestational diabetes (uncontrolled blood sugar levels can make you feel drained).
If you are experiencing dizziness, shortness of breath, or severe weakness, speak to your midwife or GP for further evaluation.
Final Thoughts
Pregnancy fatigue is a natural part of growing a baby, but it doesn’t have to take over your life. By prioritising rest, proper nutrition, hydration, and gentle movement, you can support your energy levels and feel more balanced throughout pregnancy.
Remember—your body is working harder than ever. Be kind to yourself, take breaks when needed, and embrace this unique journey.
Experiencing Fatigue?
Would you like a pregnancy-friendly meal plan to help manage fatigue? Click the button below to book an appointment with our resident nutritionist.
