Coping with Pregnancy Fatigue

11 November 2025

Pregnancy is beautiful, magical, and downright exhausting. One of the most common symptoms—you guessed it—is fatigue. If you’ve been dragging your feet, nodding off at work, or just feeling totally wiped out for no reason, you're not alone. Pregnancy fatigue can hit like a freight train, leaving you wondering how something so tiny inside you could cause THIS much exhaustion.

In this guide, we’ll walk hand in hand through what pregnancy fatigue is, why it happens, and—most importantly—how to cope with it like the badass mom-to-be you are.

What's Behind Pregnancy Fatigue?

Before we dive into the coping strategies, let's talk about the elephant in the womb (pun intended). Why on earth are you so tired?

1. Huge Hormonal Changes

Your body is basically running a biological ultra-marathon. Hormones like progesterone skyrocket early in pregnancy, and while they’re vital for supporting your growing baby, they’re also notoriously known for causing drowsiness. Think of it as your body's way of shouting, "Slow down!"

2. Your Body Is Working Overtime

Even when you’re lying down doing “nothing,” your body is pumping more blood, building the placenta, and creating a human being from scratch. That’s no small feat! And guess what? All this internal labor burns through your energy reserves—fast.

3. Emotional Rollercoaster

Worrying about your baby's health, work responsibilities, or how to afford an endless supply of diapers… It’s a lot. Mental exhaustion is real and often just as draining as physical fatigue.

4. Sleep Disruptions

Between constant bathroom trips, vivid dreams, and weird pregnancy insomnia, good quality sleep can feel like a distant memory. You need more rest than ever, but ironically, pregnancy makes it harder to sleep soundly.

When Does Pregnancy Fatigue Hit the Worst?

Fatigue tends to strike hardest in the first trimester—it’s common to feel like you’ve been hit by a ton of bricks from weeks 6 to 13. Then, you might catch a second wind during the second trimester (hallelujah!). But don’t get too comfy—by the third trimester, fatigue often returns thanks to extra weight, trouble sleeping, and general discomfort.

How to Cope With Pregnancy Fatigue

Here’s the good stuff. If you’re tired of being tired, keep reading. Let’s talk about realistic, mom-approved ways to manage that pesky pregnancy fatigue.

1. Prioritize Rest Like It’s Your Job

Seriously—rest is not laziness, it’s survival. If your body asks for a nap, take it. Building a baby isn’t a part-time gig. Try to go to bed earlier and sneak in short naps during the day. Even just closing your eyes for 20 minutes can work wonders.

> Tip: Use the "10-3-2-1-0" sleep rule—no caffeine 10 hours before bed, no food 3 hours before, no work 2 hours before, no screen 1 hour before, and zero snooze button in the morning.

2. Eat Small, Frequent Meals

Low blood sugar can make you feel sluggish and dizzy. Grazing on nutritious snacks throughout the day helps maintain energy levels and prevents those dramatic sugar crashes. Think protein-rich snacks like Greek yogurt, almonds, or hummus with veggies.

> Remember this: fuel your body like you’re fueling a hybrid engine—it needs consistent, clean fuel to run smoothly.

3. Stay Hydrated

You’d be surprised how much fatigue can stem from just being a bit dehydrated. Aim for at least 8-10 cups of water daily. Add a slice of lemon or a splash of fruit juice if plain water bores you to sleep.

> Fun fact: Being 1% dehydrated can decrease your energy level by up to 10%. Wild, right?

4. Keep Moving (Just a Bit!)

I know, I know—exercise is the last thing you feel like doing when you’re tired. But gentle movement can actually boost your energy. Go for a short walk, try prenatal yoga, or do some light stretching. It gets the blood flowing and releases feel-good endorphins.

> It’s like flipping a switch—suddenly that foggy fatigue lifts just a little.

5. Say No More Often

People-pleasing isn’t going to win you any energy points. This is the time to put yourself (and your baby) first. Don’t be afraid to say no to social outings or obligations if you’re running on empty.

> Think of your energy as a phone battery—protect your charge.

6. Ask for Help

You don’t have to be a superhero. Whether it’s asking your partner to cook dinner, getting a friend to help with errands, or hiring a cleaning service, lean on your support system. Growing a human is hard work—let others lighten your load.

7. Create a Relaxing Bedtime Routine

Your bedroom should feel like a cozy cocoon. Use soft lighting, diffuse some lavender oil, and keep it cool and quiet. Try reading a book instead of scrolling Instagram. These little habits tell your brain it’s time to wind down.

> Pro tip: A pregnancy pillow can work miracles when it comes to getting comfortable.

8. Keep Track of Your Iron Levels

Anemia (low iron levels) is super common during pregnancy and can add extra weight to your fatigue. If you’re feeling unusually weak or lightheaded, ask your doctor about checking your iron status. Iron-rich foods like spinach, lentils, and beef can help, and sometimes supplements are necessary.

9. Cut Back on Sugar and Caffeine

While that sweet treat or third cup of coffee might give you a short-term energy burst, the crash is brutal. Try to limit refined carbs and opt for slow-digesting foods instead. And if you must have caffeine, keep it below 200 mg a day (about one 12-ounce cup of coffee).

10. Don’t Compare Yourself to Others

Everyone’s pregnancy is different. Just because your cousin ran a half-marathon at 20 weeks doesn’t mean you should feel guilty for napping after breakfast. Listen to your own body—it knows what it needs better than anyone else.

When to Talk to a Doctor

While fatigue is normal, extreme fatigue can sometimes be a sign of something more serious like thyroid issues, gestational diabetes, or anemia. If your exhaustion feels abnormal, persistent, or is interfering with your daily life, don’t hesitate to check in with your healthcare provider.

Pregnancy Fatigue: Mental Health Matters Too

Let’s be real—exhaustion isn’t just physical. Some of the tiredness you’re feeling might be emotional or mental. Pregnancy can bring anxiety, mood swings, and even depression. Give yourself permission to feel all the feelings. Journaling can help, or even just venting to a trusted friend.

If you ever feel persistently down, overwhelmed, or disconnected, bring it up with your doctor. Your emotional well-being is just as important as your physical health.

The Light at the End of the Tunnel

Here’s some good news—pregnancy fatigue does usually get better. Many women feel an energy surge during their second trimester. And of course, the ultimate prize at the finish line? Your beautiful baby.

Until then, be kind to yourself. You're not just growing a baby—you’re growing into a mother. And that takes energy, courage, patience, and a heck of a lot of naps.

Final Thoughts

Fatigue in pregnancy isn't just being "a little tired"—it's a whole-body experience that can be frustrating and overwhelming. But you're doing an incredible thing, and it's okay to slow down. You don’t have to power through like nothing’s changed. Something huge has changed—you’re carrying life inside you.

So give yourself grace, grab a snack, take that nap, and remind yourself: you're doing a fabulous job.