Pregnancy fatigue is one of the most common and underestimated symptoms of pregnancy. Even women who normally have endless energy, busy schedules, and “go-getter” personalities often find themselves unexpectedly exhausted, especially in the first trimester.
Research suggests that up to 90% of women experience significant fatigue in early pregnancy, making it one of the earliest and most universal signs of pregnancy. Understanding why pregnancy fatigue happens, how long it lasts, and how to cope with it can make a huge difference in how you feel throughout each trimester.
What Is Pregnancy Fatigue?
Pregnancy fatigue is a profound sense of physical and mental exhaustion caused by hormonal, metabolic, and physiological changes during pregnancy. Medically, it is defined as a persistent reduction in energy levels that interferes with daily functioning, not fully explained by exertion or sleep patterns. [1]
While pregnancy fatigue is normal, some causes require medical evaluation:
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Normal pregnancy fatigue: Caused by hormonal shifts (especially rising progesterone), increased metabolic demands, and changes in blood volume.
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Pathological fatigue: May be a sign of conditions such as:
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Iron-deficiency anaemia
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Thyroid dysfunction (hypothyroidism)
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Depression or anxiety disorders
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Gestational diabetes
If fatigue feels extreme or sudden, or does not improve with rest, it’s important to speak with a healthcare provider.
What Does Pregnancy Fatigue Feel Like?
Pregnancy fatigue affects more than just your ability to stay awake. It can influence your entire body and mind.
Physical Symptoms
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Heavy, sluggish muscles
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Constant yawning
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Needing to sit or lie down frequently
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Feeling “drained” even after light activities
Cognitive Symptoms
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Slower thinking
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Forgetfulness (“pregnancy brain”)
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Difficulty concentrating
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Feeling mentally foggy or unfocused
Emotional Symptoms
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Irritability
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Low mood due to ongoing tiredness
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Feeling overwhelmed more easily
When Does Pregnancy Fatigue Start?
Fatigue often begins as early as week 4 to 6, sometimes even before a positive pregnancy test. The pregnancy fatigue in the first trimester is typically the most challenging due to rapid hormonal shifts and increased metabolic demands.
When Does Fatigue Stop in Pregnancy?
For many women, energy returns in the second trimester, often called the “golden trimester.” However, some women may experience pregnancy fatigue in the third trimester as their body works harder to support their growing baby, carry extra weight, and manage disrupted sleep.
What Causes Pregnancy Fatigue?
Multiple factors contribute, and often more than one is at play. Medical literature cites the following key causes:
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Rising progesterone levels: A natural sedative that promotes sleepiness.
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Increased blood production: Your body produces up to 50% more blood, requiring extra energy.
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Metabolic changes: Your metabolism ramps up significantly to support foetal growth.
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Blood sugar fluctuations: Affect energy stability.
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Nausea and vomiting: These can reduce food intake and make it harder to stay hydrated, especially in the first trimester.
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Poor sleep quality: Frequent night waking, overheating, or vivid dreams.
Does Pregnancy Fatigue Affect the Baby?
In most cases, normal pregnancy fatigue does not harm the baby. It is a natural response to the body’s increased workload.
However, extreme fatigue, especially when related to untreated anaemia, thyroid disorders, or depression, can indirectly impact pregnancy health. For example, iron-deficiency anaemia is linked to increased risk of preterm birth and low birth weight if not treated.
When to Call Your Healthcare Provider
Contact your midwife or doctor if you experience:
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Extreme pregnancy fatigue that prevents you from completing daily tasks
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Shortness of breath, palpitations, dizziness, or fainting
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Signs of depression or anxiety
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Very low mood and persistent lack of motivation
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Pale skin, brittle nails, or other anaemia symptoms
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Fatigue that worsens instead of improving
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Fatigue accompanied by abnormal bleeding or severe nausea
Never ignore extreme fatigue during pregnancy; it is often a sign that something needs medical attention.
How to Manage Pregnancy Fatigue Symptoms
Here are evidence-based lifestyle strategies to help support your energy levels:
1. Prioritise Consistent Sleep
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Aim for 8–10 hours at night. Research shows most pregnant individuals need more sleep due to increased progesterone, which promotes drowsiness and fragmented sleep. [2]
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Go to bed and wake at the same time daily. Maintaining a consistent sleep–wake rhythm helps regulate circadian hormones. Stable circadian timing reduces daytime sleepiness and supports better overall energy.
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Reduce screens an hour before sleep. Blue light from phones and tablets suppresses melatonin production. Lowering evening light exposure helps the brain transition into sleep mode more easily, improving sleep onset and overall sleep quality. [3]
2. Eat Energy-Supporting Foods
These nutrient-rich foods help maintain stable energy levels:
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Leafy greens (iron + folate)
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Eggs
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Greek yogurt
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Bananas and apples
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Oats
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Avocado
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Lentils and beans
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Chia seeds and nuts
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Berries
3. Support Your Circulation and Posture
SRC Pregnancy Shorts and Leggings provide targeted medical-grade compression that:
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Improves blood flow
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Stabilises the pelvis
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Reduces back and pelvic pain
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Supports muscles, reducing physical strain
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Protects your pelvic floor
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Helps maintain better posture, reducing energy expenditure
Medical research supports the ability of stabilising pelvic compression garments to reduce musculoskeletal load and improve function. [4]
4. Gentle Daily Exercise
150 minutes of moderate-intensity movement is clinically shown to improve energy levels in pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate exercise per week during pregnancy for most individuals, unless advised otherwise by your doctor. [5] For a list of safe exercises, read our blog about Top 5 Exercises During Pregnancy Regardless of Your Fitness Level.
5. Stay Hydrated
Proper hydration plays a significant role in managing pregnancy-related tiredness. Aim for around 2-2.5 litres of fluids across the day, adjusting based on your doctor’s advice, your climate, and how you are feeling. Proper hydration also helps regulate temperature, reduce swelling, and improve digestion, all of which are beneficial for maintaining energy levels.
Key Supplements That Can Help Support Your Energy Levels
Always consult your midwife or doctor before starting any supplement. They will determine the correct dosage and ensure it’s safe for your pregnancy.
1. Prenatal Vitamins (Folic Acid)
Provide essential micronutrients needed for foetal development and maternal energy.
2. Iron Supplements
Used if you have iron-deficiency anaemia, a major cause of extreme pregnancy fatigue.
3. Magnesium
Supports muscle function, sleep quality, and energy metabolism.
4. Omega-3 Fatty Acids (DHA & EPA)
Support brain function, mood regulation, and overall inflammation control.
Sample Sleep and Napping Schedule to Manage Pregnancy Fatigue
A structured rest routine helps stabilise your energy levels and prevents the “crash cycle” of overexertion followed by overwhelming exhaustion.
Morning Routine
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Wake at the same time daily
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Have a light, protein-rich breakfast
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Get 10 minutes of sunlight for circadian support
Lunch and Midday Reset
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Eat a balanced meal with protein + complex carbs
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Take a 10–15-minute quiet rest (not a nap)
Early Afternoon Nap
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A 20–30-minute nap between 1–3 pm
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Avoid long naps that disrupt nighttime sleep
Evening Routine
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Light stretching
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Avoid heavy meals close to bedtime
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Dim lights after 8 PM
Nighttime Sleep Strategy
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Maintain a consistent bedtime. Keeping the same sleep and wake times every day helps regulate your circadian rhythm, the internal clock that governs sleep–wake cycles.
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Sleep in a cool, dark bedroom. Cool temperatures help lower core body temperature, which naturally drops before sleep. Darkness supports melatonin production: a hormone crucial for initiating and maintaining sleep. Even small amounts of light can disrupt melatonin release, contributing to lighter, more fragmented sleep.
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Use supportive pillows. As pregnancy progresses, physical discomfort becomes a major cause of nighttime wakefulness. Supportive pillows, especially pregnancy or body pillows, help maintain a side-sleeping position, which improves blood flow.
Remember: pregnancy fatigue is incredibly common and completely normal. But knowing when it signals a more serious issue is just as important. If fatigue becomes extreme, interferes with daily life, or is accompanied by other symptoms, reach out to your healthcare provider.
This is also a time to lean on support. Let your partner, family, or friends step in with daily tasks when your energy is low. Pregnancy is a season of immense change, and taking care of yourself is the most important thing you can do for both you and your baby.
FAQs
1. When does fatigue peak in pregnancy?
Fatigue typically peaks in the first trimester and may return in the third trimester.
2. Is napping too much harmful during pregnancy?
Occasional naps are safe, but excessive daytime sleeping can disrupt nighttime sleep, worsening fatigue. Aim for short, structured naps.
3. Can iron or vitamin deficiencies worsen fatigue in pregnancy?
Yes. Low iron, B12, vitamin D, or folate levels are common causes of extreme fatigue in pregnancy. A blood test is required to confirm.
4. How does stress or anxiety influence pregnancy fatigue?
Stress increases cortisol, disrupts sleep, and drains mental energy, all contributing to worsening fatigue.
5. How can I tell if my fatigue is from anaemia or just pregnancy hormones?
You cannot reliably tell the difference at home. Blood tests and medical assessment are the only way to know if your fatigue is hormonal or caused by anaemia, thyroid issues, or another condition.
References
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Turner, Kate. “Fatigue During Pregnancy.” American Pregnancy Association, https://americanpregnancy.org/healthy-pregnancy/pregnancy-concerns/fatigue-during-pregnancy/
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Won, Christine HJ. Sleeping for Two: The Great Paradox of Sleep in Pregnancy, https://pmc.ncbi.nlm.nih.gov/articles/PMC4442217/.
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Chtourou, Hamdi. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review, 16 August 2022, https://pmc.ncbi.nlm.nih.gov/articles/PMC9424753/.
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Facchinetti, Fabio. “The Effect of Maternity Support Garments on Alleviation of Pains and Discomforts during Pregnancy: A Systematic Review.” PubMed Central, 1 August 2019, https://pmc.ncbi.nlm.nih.gov/articles/PMC6699320/.
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“Exercise During Pregnancy.” ACOG, https://www.acog.org/womens-health/faqs/exercise-during-pregnancy. Accessed 9 December 2025.
