Pregnancy is one of the most beautiful journeys, but it also comes with unexpected challenges. Fatigue is often one of the first signs many women notice, sometimes even before they realise they are pregnant. If you are struggling with exhaustion, pregnancy insomnia, or wondering how to sleep when pregnant, you are not alone.
Fatigue during pregnancy is common and normal, but it can feel overwhelming. The good news is that there are safe, practical ways to manage it. This guide is based on personal experiences shared by mums, as well as trusted advice from experts and UK health services like the NHS.
Here, you will learn what causes pregnancy fatigue, when it is a sign to seek medical advice, and simple remedies you can try at home. By the end, you will have a clearer understanding of why fatigue happens and practical steps to feel more rested and supported.
Pregnancy fatigue can feel very different from normal tiredness. Many mums describe it as a heaviness that makes even small tasks feel overwhelming. You might wake up feeling as though you have not slept, or find yourself dozing off at unusual times, like while watching TV or reading a book. For some, it feels like running a marathon without training your body is working overtime, even when you are sitting still. This can affect daily routines, from struggling to focus at work to skipping social events simply because rest feels more important. Emotionally, fatigue can bring frustration or guilt, especially when comparing yourself to others. Recognising that this is part of pregnancy not weakness can make it easier to accept and manage.
Understanding Pregnancy Fatigue
Pregnancy fatigue is a feeling of extreme tiredness or low energy that often starts in early pregnancy and can continue throughout. Unlike everyday tiredness, it does not always improve with rest.
According to the NHS, changes in hormones, metabolism, and the body’s increased workload are key reasons for pregnancy tiredness.
Expert Tip: “Fatigue is your body’s way of asking for extra care. Listening to it is important for both you and your baby.”
Why Does Fatigue Happen During Pregnancy?
Parents often wonder why tiredness hits so strongly, especially in the first trimester. Here are the main reasons:
- Hormonal changes – High levels of progesterone can make you feel drowsy.
- Increased blood production – Your body produces more blood to support your baby, making your heart and organs work harder.
- Morning sickness – Nausea and vomiting can leave you drained.
- Emotional changes – Stress, excitement, or anxiety may affect your energy.
- Poor sleep – Pregnancy insomnia or frequent trips to the toilet at night can disrupt rest.
Parent Tip: “I felt like I could nap at any time in early pregnancy. Accepting rest instead of fighting it made a huge difference.”
Pregnancy Fatigue Trimester by Trimester
- First Trimester: Fatigue is usually at its peak in the first 12 weeks. The sudden rise in progesterone, morning sickness, and your body adjusting to growing a placenta all take a toll. Many women find themselves needing naps throughout the day.
- Second Trimester: Often called the “honeymoon phase,” this stage usually brings a burst of energy. Morning sickness eases for many, and sleep becomes more restful. Fatigue may not disappear completely, but it is usually less overwhelming.
- Third Trimester: As your baby grows, tiredness often returns. Carrying extra weight, difficulty finding a comfortable sleeping position, frequent toilet trips, and anxious thoughts about labour can all disrupt sleep. This stage requires the most self care and rest.
When to Be Concerned
While most pregnancy fatigue is normal, some symptoms may signal something else:
- Sudden, extreme tiredness that does not improve with rest.
- Shortness of breath or dizziness.
- Persistent headaches.
- Signs of anaemia, such as pale skin or weakness.
- Snoring and breathing pauses during sleep (possible sleep apnoea).
Managing Fatigue: What Helps
At Home Remedies
- Prioritise rest – Take short naps when possible.
- Eat small, balanced meals – Include iron rich foods like spinach and lentils.
- Stay hydrated – Drink enough water throughout the day.
- Gentle activity – Light exercise, such as walking or yoga, boosts energy.
Coping with Pregnancy Insomnia
If you struggle with how to sleep when pregnant:
- Use extra pillows for support.
- Sleep on your left side to improve blood flow.
- Avoid caffeine in the afternoon and evening.
- Keep a consistent bedtime routine.
When to Seek Medical Help
If fatigue is paired with breathlessness, palpitations, or severe insomnia, consult your GP or midwife. They may check for anaemia or thyroid issues.
Chart: Common Causes and Remedies for Pregnancy Fatigue
| Cause | Why It Happens | What Helps |
| Hormonal changes | Progesterone causes drowsiness | Rest, accept naps |
| Anaemia | Low iron levels reduce oxygen supply | Iron rich diet, supplements if prescribed |
| Pregnancy insomnia | Trouble falling or staying asleep | Left side sleeping, pillow support |
| Morning sickness | Nausea drains energy | Small frequent meals, hydration |
Pro Tip: “Do not wait until you feel completely exhausted. Build short rest breaks into your day.”
Safety Do’s and Don’ts
- Do listen to your body and rest when needed.
- Do maintain a healthy diet with iron and protein.
- Do discuss supplements with your doctor before starting.
- Don’t rely on caffeine for energy.
- Don’t ignore severe or sudden tiredness.
Emotional Reassurance for Expecting Mums
It is easy to feel frustrated or guilty about fatigue, especially if you compare yourself to others. Remember:
- Pregnancy is a unique experience, and every body responds differently.
- Feeling tired is not laziness; it is biology at work.
- Taking care of yourself is taking care of your baby.
Parent Tip: “I struggled with guilt, but my midwife reminded me that rest was part of preparing for motherhood.”
Managing Fatigue at Work or School
Balancing pregnancy with work or study can be challenging, especially when fatigue strikes. Simple adjustments can help:
- Keep healthy snacks and a water bottle nearby to avoid energy dips.
- Take short breaks to stretch or walk, which improves circulation and alertness.
- If possible, adjust your schedule to allow flexible hours or lighter duties on difficult days.
- Use cushions or back support if you sit for long periods.
- Communicate with your employer, teacher, or colleagues most will understand and support you. Listening to your body and planning rest periods around work or classes helps prevent burnout and keeps you feeling more in control.
FAQs
Is pregnancy fatigue normal in early pregnancy?
Yes, it is one of the most common early symptoms due to hormonal changes.
When does pregnancy fatigue improve?
It often eases in the second trimester but may return later as your body grows heavier.
How can I sleep better during pregnancy?
Use pillows for support, avoid caffeine, and try a calm bedtime routine.
Can pregnancy fatigue signal a health issue?
Sometimes. If it is severe or combined with other symptoms like dizziness, speak to your GP.
Conclusion
Pregnancy fatigue is a normal part of the journey, though it can feel exhausting. Most cases are harmless and can be managed with rest, good nutrition, and gentle exercise. If you are struggling with extreme tiredness, insomnia, or unusual symptoms, reach out to your midwife or GP for support.
As someone who has walked this path, I know fatigue can feel discouraging. Remember, you are not alone your body is working hard for two.
For more tips on managing sleep difficulties, see our full guide: 7 Home Remedies for Pregnancy Insomnia Every Mum Should Try.
