How to Cope with Pregnancy Fatigue

Over 90% of pregnant women experience some degree of fatigue during the perinatal period. It's a part of pregnancy. As your body gets ready to welcome your newborn, it uses up a lot of energy. But is there anything you can do to mitigate this exhaustion? Here, we'll go over nine ways to cope with pregnancy fatigue.

Is Fatigue During Pregnancy Normal?

Feeling tired throughout different trimesters of pregnancy is completely normal, and almost all women experience it. In fact, for some women, it's one of the first signs of early pregnancy.

While the exhaustion you feel may be alarming, it's not usually a cause for concern. Instead, it's a sign that your body needs some extra rest. So, as long as you listen to your body and take it easy, fatigue isn't likely to cause harm to you or your baby. However, if you notice that you're feeling exhausted to the point that it makes it difficult to function, or if your exhaustion lasts throughout your pregnancy, it's best to see your doctor.

How Long Does Pregnancy Exhaustion Last?

Pregnancy fatigue typically begins early in the first trimester. For some, it can even start as early as one week after conception. This normally lasts throughout the entire first trimester of pregnancy. However, you'll likely notice a welcome surge of renewed energy once you get to the second trimester. This is completely normal and the perfect time to take care of your to-do list, as fatigue often returns in the third trimester again. If you feel fatigued during the late pregnancy due to trouble sleeping or simply the extra weight you carry, try going to bed earlier or napping. If you're struggling to a point where you're not sleeping at all, talk to your doctor about your options.

What Causes Pregnancy Fatigue?

Several factors can contribute to a change in energy levels during pregnancy. During the first trimester, pregnant women tend to feel tired because of the massive hormonal changes, primarily the increase of progesterone. Progesterone is integral to a healthy pregnancy, but the rapid changes can cause fatigue and also a substantial disruption to your mood. Your body also starts to build the placenta, an organ created for fetal development. Think about it—you're literally building an organ... a little exhaustion is understandable. Some other causes of first-trimester fatigue include:

• Increased blood supply
• Higher metabolism
• Increased heart rate
• Decreased blood sugar levels
• Decreased blood pressure
• More internal energy expenditure

Pregnancy fatigue typically subsides during the second trimester, so enjoy this time! However, it will be back in the third trimester for different reasons. Some of the primary reasons for third-trimester fatigue include:

• Pregnancy insomnia
• Pregnancy symptoms like heartburn, restless leg syndrome, backache, etc.
• A growing baby bump
• Stress
• Growing to-do lists
• Professional responsibilities

9 Tips to Cope with Pregnancy Fatigue

Remember, feelings of fatigue are your body telling you that you need to slow down and rest, so don't ignore them. It's okay to take time for yourself and prioritize your rest. Some tips to help you further cope with these changes include the following:

1. Eat a Balanced Diet

The food you eat plays a major role in your energy levels during pregnancy. Focus on nutrient-dense meals that include lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Protein-rich foods like eggs, chicken, beans, and nuts can help stabilize blood sugar and keep you full longer, preventing energy crashes. Complex carbohydrates, like brown rice, oats, and sweet potatoes, provide sustained energy throughout the day.

Additionally, iron-rich foods (spinach, red meat, lentils) should be included to prevent anemia, a common cause of fatigue during pregnancy. Speak with your doctor about prenatal vitamins to ensure you get all the nutrients you and your baby need.

2. Stay Hydrated

Dehydration can intensify feelings of fatigue, so make sure you’re drinking plenty of water throughout the day. If you experience morning sickness and find it hard to keep liquids down, you'll need to talk to your doctor to ensure you're getting enough water for a healthy pregnancy.

Remember, pregnant women need more fluids to support increased blood volume and the growing demands of the baby. Aim for at least 8 to 10 cups of water daily, and keep a water bottle with you as a reminder to sip often. If plain water feels boring, try infusing it with slices of lemon, cucumber, or fresh berries. Herbal teas (pregnancy-safe ones) can also be a soothing alternative. Try to aim for enough water so that your urine output is a pale or translucent yellowish color. If you're unsure whether you're getting enough water, talk to your doctor or midwife.

3. Take More Breaks

Pregnancy is not the time to overexert yourself. Even if you’re used to a busy routine, it’s important to recognize your limits and build short breaks into your day. Take 10- to 15-minute breaks to sit, relax, or practice deep breathing exercises. If you work at a desk, step away for a short walk to stretch your legs. Listen to your body’s cues and give yourself permission to rest when needed. It’s okay if the laundry or chores take a backseat—prioritizing your energy is key during pregnancy.

4. Learn How to Say No

Pregnancy often comes with growing demands, both personally and professionally. Learn to set boundaries and say no when you're feeling tired. Overloading yourself will only increase fatigue and stress. Let others know you’re prioritizing rest, and don’t feel guilty for turning down invitations or delegating responsibilities.

5. Get Your Steps In

While it might seem counterintuitive, light exercise can actually help combat pregnancy fatigue. Gentle activities, like walking, prenatal yoga, or swimming, can boost circulation, improve mood, and provide a natural energy lift. Aim for 20-30 minutes of movement most days, but listen to your body and avoid overexertion. If you have any questions about exercising during pregnancy, make sure you speak to your doctor and don't push yourself in any activity that feels uncomfortable.

6. Add Naps to Your Daily Routine

Short naps can be a lifesaver when you’re battling pregnancy fatigue. A 20- to 30-minute power nap during the day can recharge your energy levels without leaving you groggy. If you have a flexible schedule, try to carve out time to take naps when you can. Finding the time might be challenging if you’re working or caring for other children, but even just resting your feet up for 10 minutes can help. Don’t underestimate the power of a quick recharge.

7. Listen to Your Body

Your body knows what it needs, so listen carefully to the signals it’s sending. If you feel like lying down, rest. If you’re hungry, eat. Pregnancy is not the time to push through extreme exhaustion or ignore discomfort. Honor your body’s changing needs and adjust your routine accordingly.

8. Try Different Sleeping Positions

Ideally, you should be getting eight to ten hours of sleep per night when you're pregnant. Unfortunately, getting comfortable in bed can become a challenge as your pregnancy progresses, especially with a growing baby bump. Sleeping on your left side with a pillow between your knees is often recommended, as it improves blood flow to the baby and reduces discomfort. You might also try placing a pillow under your belly or behind your back for additional support. If you're struggling to sleep at night and are experiencing extreme tiredness, talk to your doctor for recommendations.

9. Ask for Help

Finally, if you feel like you can't get much done, don't hesitate to ask your partner, friends, or family for help. Whether it’s help with household chores, childcare, or errands, leaning on others can give you the chance to rest and recover. Pregnancy is a team effort, and there’s no shame in delegating tasks or accepting offers of help.

What to Avoid When Dealing with Pregnancy Fatigue

As much as you may crave coffee or caffeine to help with extreme fatigue, try not to give in to these cravings. Caffeine can be harmful in large doses, so it's best to avoid it or drink it in moderation. However, talk to your pediatrician before you start pouring yourself a cup of coffee. While some women can have 200 milligrams per day, even these small amounts may be a risk for others.

If you notice other signs alongside fatigue, such as feeling sad, changes in appetite, or any thoughts of self-harm, see your doctor as soon as possible. Prenatal depression can also create feelings of tiredness, but it's a type of perinatal mood condition that your doctor can help you treat. It's also important to see your doctor if your fatigue is accompanied by additional symptoms, as the presence of other non-pregnancy-related symptoms may be a sign of an underlying condition like gestational diabetes.

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