Staying Healthy Understanding and Managing Fatigue During Pregnancy By Robin Elise Weiss, PhD, MPH Robin Elise Weiss, PhD, MPH LinkedIn Twitter Robin Elise Weiss, PhD, MPH is a professor, author, childbirth and postpartum educator, certified doula, and lactation counselor. Learn about our editorial process Updated on October 13, 2021 Medically reviewed by Brian Levine, MD, MS, FACOG Medically reviewed by Brian Levine, MD, MS, FACOG Brian Levine, MD, MS, FACOG, is board-certified in obstetrics-gynecology, as well as reproductive endocrinology and infertility (REI). He is the director and founding partner of CCRM New York and was named a rising star by Super Doctors from 2017 to 2019. Learn about our Medical Review Board Print Diignat / Getty Images Fatigue during pregnancy is absolutely normal—especially in the first few months and the last trimester. For some women, fatigue is overwhelming. For others, it's relatively mild. Either way, it is part of the process of making a baby. Why Does Fatigue Occur During Pregnancy? Numerous physical, emotional, and hormonal changes during pregnancy can lower your energy levels and cause fatigue. Contributing factors can include: Back, hip, and pelvic painDigestion issuesIncreased levels of estrogen and progesteroneInsomniaLower blood pressure and blood sugarMorning sicknessStress and anxiety First Trimester For the first trimester, your body is working overtime—creating a placenta and revving up to provide the nutrition and support needed by a growing baby. Your metabolism increases, as does your blood flow, so your body needs more than its usual allotment of nutrition and rest. The first trimester can also be a time of hormone-induced mood swings. These can be exhausting in themselves, especially if you're trying to avoid spilling the beans about your pregnancy until after the first trimester is safely complete. Second Trimester During the second trimester, your body levels off a bit. Yes, you're still eating and sleeping "for two," but now that the placenta has formed and your body has adjusted a bit, you may feel a little more energetic. Morning sickness is usually over by this point. This is the trimester when you'll likely feel your best. It's a good time to get the nursery ready and complete any important tasks on your agenda—because you won't be feeling this energetic again for a while! Third Trimester As you move into the third trimester, you'll start to feel fatigue again. This time, the reasons are more visibly obvious: Carrying a great deal of extra body weight Difficultly sleeping, due to the baby's movements and trouble getting comfortable Digestion and constipation issues Swollen ankles and other physical issues Nighttime cramps and "restless legs" Anxiety about childbirth Your Pregnancy Week by Week How to Combat Fatigue Fortunately, pregnancy is a time when friends and family often rally around to make things easier for the mom to be. If you're feeling exhausted, take advantage of any help that others offer. As you get bigger, it's harder to cope with ordinary household tasks, so ask for or hire support, if possible. In addition, these tips may help ease pregnancy fatigue: Take a Short Nap If you're not getting enough rest at night, find a quiet spot, and take a half-hour nap to help reduce fatigue. Avoid napping for too long, however, and too close to bedtime. Practice Good Sleep Hygiene This means going to bed and waking up roughly the same time every day. In addition, it's important to spend time in natural light during the day to help regulate your circadian rhythm. Get Daily Exercise The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) recommend 2 and a half hours (150 minutes) of exercise each week. There are many benefits of exercise, including less fatigue and improved circulation, which will reduce nighttime leg cramps. Avoid exercising late in the day, though, as exercise releases adrenaline into your body, which can keep you awake at night. Prenatal Exercise Classes for a Fit Pregnancy Limit Your Caffeine According to the March of Dimes and the ACOG, it’s safe for pregnant women to have up to 200 mg of caffeine per day. That is equal to roughly one or two 8-ounce cups of coffee. Stick to Small Meals Aim to eat small, nutritious meals throughout the day. This can help level out blood sugar, making you feel a bit more energetic during the day. Nutritional Tips During Pregnancy Stay Hydrated Maintaining adequate hydration is essential for your health and that of your baby, and it can help combat fatigue. Be sure to cut down on fluids before bedtime, however, to minimize frequent nighttime urination. When to Call the Doctor While it's perfectly normal to feel tired during pregnancy, a sudden increase in fatigue is not normal. This may be a sign that something is not quite right with your pregnancy. Other issues that can arise include depression-related fatigue or fatigue due to anemia (lack of iron in the blood) or gestational diabetes. If you're struggling with fatigue along with the following symptoms, call your obstetrician: DizzinessHeart palpitationsLess frequent urinationPain in your upper abdomenSevere headachesShortness of breathSwelling of ankles, feet, or handsVision changes Will I Get a Burst of Energy Before Labor? 6 Sources Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mortazavi F, Borzoee F. Fatigue in pregnancy: the validity and reliability of the Farsi Multidimensional Assessment of Fatigue scale. Sultan Qaboos Univ Med J. 2019;19(1):e44-e50. doi:10.18295/squmj.2019.19.01.009 American College of Obstetricians and Gynecologists. A partners guide to pregnancy. Centers for Disease Control and Prevention. Healthy pregnant or postpartum women. American College of Obstetricians and Gynecologists. Moderate caffeine consumption during pregnancy. ACOG Committee Opinion No. 462. Obstetrics and Gynecology. 2010;116(2):467-8. American College of Obstetricians and Gynecologists. How much water should you drink during pregnancy. National Institutes of Health. What are some common complications of pregnancy? By Robin Elise Weiss, PhD, MPH Robin Elise Weiss, PhD, MPH is a professor, author, childbirth and postpartum educator, certified doula, and lactation counselor. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit