How to Handle Pregnancy Fatigue: Tips for More Energy

22 February 2026

If you're pregnant and feel like you're dragging yourself through each day (and sometimes each hour), you're not alone. Pregnancy fatigue is one of the most common symptoms expecting parents go through—especially in the first and third trimesters. Your body is literally building a human from scratch, so yeah, it makes sense that you're so tired!

But while exhaustion might be expected, it doesn’t mean you have to accept it as your daily norm. There are simple, practical ways to boost your energy, feel more like yourself, and make growing a baby a little more manageable.

Let’s break down what causes pregnancy fatigue—and more importantly, what you can do to fight it.

What Is Pregnancy Fatigue, Really?

Think of pregnancy fatigue as your body hitting the energy-saving mode. It’s your body’s way of coping with all the crazy hormonal, physical, and emotional changes happening behind the scenes.

During the first trimester, your body is flooded with progesterone, a hormone that basically whispers, “Go to sleep… now.” Add in the fact that your metabolism is ramping up, your blood volume is increasing, and your body is working overtime to create the placenta—no wonder you feel like curling up under your desk just to nap.

Then in the third trimester, your baby is bigger, your belly is heavier, and you probably aren’t sleeping well (thanks, heartburn and constant peeing at 3 a.m.), so the exhaustion makes a comeback.

Reasons You Might Feel So Tired During Pregnancy

Before we get to the good stuff—how to get your energy back—let’s look at what’s draining it in the first place:

- Hormonal Shifts: Especially high progesterone levels.
- Increased Blood Production: Your body’s working hard to support your growing baby.
- Lower Blood Sugar and Blood Pressure: Common in early pregnancy and cause that “I can’t even” feeling.
- Interrupted Sleep: Hello, vivid dreams and nighttime bathroom marathons.
- Stress and Anxiety: Worrying keeps your body in a “fight or flight” mode, which saps your energy.
- Nutrient Deficiencies: If you're low on iron or certain vitamins, fatigue can hit harder.

So, How Do You Handle Pregnancy Fatigue?

Here come the good news—there are ways to feel more awake, energized, and in control. You won’t completely eliminate fatigue (again, you’re growing a person!), but these tips can seriously help you get through the day without needing three naps and a personal cheerleader.

1. Listen to Your Body (And Actually Rest!)

I know, this one sounds like a no-brainer, but you’d be surprised how many of us try to power through pregnancy like we’re not growing a whole human. So if your body says, “Lay down,” it’s not being lazy—it’s being smart.

Try this:

- Take a 20–30 minute nap when you can (short naps keep you from feeling groggy).
- Go to bed earlier than usual.
- Create a calming bedtime routine (think warm bath, soft music, dim lights).

And don't feel guilty about slowing down. Pregnancy is a full-time job, and rest is part of the gig.

2. Fuel Up with Energy-Boosting Foods

What you eat has a HUGE impact on how you feel. It’s tempting to grab sugary snacks when you’re ridiculously tired (hello, cookies and cereal), but those quick-fixes lead to crashes.

Instead, focus on:

- Iron-rich foods like spinach, beans, chicken, and fortified cereals to combat anemia.
- Protein with every meal (eggs, Greek yogurt, nuts, legumes).
- Complex carbs like oats, brown rice, and sweet potatoes for sustained energy.
- Healthy fats, especially omega-3s from foods like salmon or chia seeds.
- Hydration—even mild dehydration can make you feel wiped out.

Pro tip: Keep healthy snacks handy—trail mix, cheese sticks, or apple slices with almond butter. That way, you’re not making poor decisions hangry.

3. Move Your Body (Even When You’re Tired!)

Okay, this one might sound backward—but moving your body can actually boost your energy when you’re feeling sluggish. No need to run marathons. Think gentle and consistent.

Try:

- A short walk around the block
- Light prenatal yoga or stretching
- Swimming (it feels SO good on sore joints)
- Dancing to your favorite song in your living room

Exercise boosts circulation and releases endorphins (your body’s natural pick-me-up). Plus, it helps with sleep and reduces stress—win-win.

4. Get Your Iron Checked

Fatigue is one of the first signs of low iron (aka pregnancy anemia), which is super common in pregnancy. If you’re feeling more like a zombie than a mom-to-be, ask your provider to check your iron levels.

Solutions might include:

- Eating more iron-rich foods (see above!)
- Taking an iron supplement (as recommended by your OB)
- Pairing iron with vitamin C (like orange juice) to help with absorption

It’s a small fix that can make a huge difference.

5. Create a Sleep-Optimized Environment

Pregnancy sleep is… not great. Between the midnight bathroom trips, baby kicks, and weird dreams, it’s hard to feel rested. So let’s make your bedroom a sleep sanctuary:

- Invest in pillows—body pillow, wedge, whatever supports your growing belly and hips.
- Keep the room cool and dark.
- Limit screen time before bed (the blue light messes with melatonin).
- Use white noise if you're easily disturbed.

Also, try sleeping on your left side—it improves blood flow and is comfier in the later stages of pregnancy.

6. Manage Stress and Anxiety

Mental exhaustion is just as draining as physical exhaustion. Stress and pregnancy don’t mix well, and anxiety can spiral quickly when your hormones are running the show.

A few ways to cope:

- Practice deep breathing or meditation (apps like Calm and Insight Timer are great).
- Journal your thoughts—get the stress out of your head and onto paper.
- Reach out to someone—partner, friend, or therapist.
- Set boundaries. Say “no” to things that aren't essential right now.

Remember, emotional rest is just as important as physical rest. Give yourself grace during this time.

7. Scale Back and Prioritize

This is not the season for being superwoman. If your to-do list is longer than your arm, fatigue will follow you like a shadow.

So, ask yourself:

- What absolutely has to get done today?
- What can wait?
- What can I delegate or skip altogether?

It’s okay if the dishes sit a little longer. Or if you say no to that weekend get-together. You’re growing a human—your priorities are allowed to shift.

8. Drink Water Like It's Your Job

We touched on hydration earlier, but let’s circle back because it's that important. Being just a little dehydrated can make fatigue worse—and since your blood volume is increasing during pregnancy, you need even more fluids than usual.

Tips for staying hydrated:

- Carry a water bottle everywhere
- Add lemon, fruit slices, or cucumber for a flavor boost
- Sip constantly, especially in hot weather or after exercise

Aim for at least 8–10 cups a day, more if you’re sweating a lot.

9. Don’t Be Afraid to Ask for Help

Sometimes the hardest thing to do is ask for help—but it can also be the most necessary. Whether it’s your partner, a friend, or a family member, don't try to do everything alone.

Let them:

- Cook dinner
- Run errands
- Watch your older kids for an hour so you can nap

Asking for help isn’t a weakness—it’s a form of strength. You deserve support.

10. Talk to Your Provider if It Feels Like Too Much

Last but definitely not least—if your fatigue feels extreme or isn’t improving despite rest and healthy habits, talk to your OB or midwife. Sometimes, constant fatigue can be a sign of something bigger, like gestational diabetes, thyroid issues, or depression.

Trust your instincts. You know your body. If something feels off, speak up.

Final Thoughts

Pregnancy fatigue can make you feel like you're running on empty—but you’re not powerless. With a little self-care and some smart lifestyle tweaks, you can reclaim a bit of your energy and feel more like yourself, even when your body is working overtime.

Remember: It’s okay to slow down. It’s okay to nap. It’s okay to say “no.” Pregnancy is temporary, and although it might not always feel like it—especially when you're bone-tired—it’s one of the few times in life when resting is part of the job.

So go ahead. Take that nap. Your body (and your baby) will thank you.