To boost pregnancy energy, focus on balanced nutrition with iron/protein-rich foods, stay hydrated, get regular light exercise like walking or swimming, prioritize 8+ hours of sleep (including naps!), and manage your schedule to allow for rest, while also limiting caffeine and sugary drinks. If fatigue is severe, talk to your doctor, as it can be a sign of anemia needing supplements like iron.
“Exercise helps wake up your body and releases hormones that can boost alertness.” Exercise during the day can also help you get better sleep at night. Consider gentle pregnancy exercises like walking, swimming, or prenatal yoga. Eat small, balanced meals and snacks throughout the day.
How Can I Alleviate First-trimester Fatigue?
Hormone changes play a big role in making you feel tired, especially the hormone progesterone. This hormone rises sharply in the first trimester. In addition, your blood volume increases to supply the developing placenta and fetal circulation.
The truth is, fatigue often hits hard during the first 12 weeks of pregnancy, recedes during the second trimester, then returns during the third trimester. In fact, a 2021 report found that pregnant individuals experience the most exhaustion during the third trimester.
Five key warning signs during pregnancy needing immediate medical attention include vaginal bleeding, severe headaches with vision changes, decreased baby movement, severe abdominal pain/cramping, and signs of preterm labor like regular contractions or fluid leakage, as these can signal serious issues like miscarriage, preeclampsia, placental problems, or infection. Always contact your healthcare provider or seek emergency care for these symptoms.
The "worst week" of pregnancy varies, but many women find the first trimester, particularly weeks 8-10, to be the most challenging due to intense morning sickness (nausea/vomiting peaking with hormone surges), extreme fatigue, and heightened emotional changes, though some experience severe symptoms like hyperemesis gravidarum (HG) requiring medical attention, while others face discomforts in later pregnancy.
Your baby is really growing, your body is changing, and you are having to exert more energy to get things done. This extra effort will easily drain your existent energy and leave you feeling tired or exhausted. Getting adequate sleep may also be more challenging as your body changes and your baby grows.
The only answer is to rest as much as possible. Make time to sit with your feet up during the day, and accept any offers of help from colleagues and family. Being tired and run-down can make you feel low. Try to look after your physical health – make sure you eat a healthy diet, and get plenty of rest and sleep.
In answer to the question, “How many hours should a pregnant woman sleep?” most doctors recommend eight to 10 hours per night.
Water. Okay, this one isn't food, but if you're wondering how to get energy while pregnant, making sure to hydrate is one of the best ways. Water is the main component of blood and helps carry key nutrients to your cells, and fatigue is one of the first signs your body is low on fluids.
Sports and activities to avoid while pregnant
Any competitive sports where you have to move your body in a way that may not be safe. Activities with unsafe environments — such as spas, hydrotherapy pools or 'hot' yoga. Activities that involve heavy equipment — such as weightlifting, skiing and scuba diving.
Consult a GP for advice.
Handling fatigue
When you are pregnant, you need more sleep than usual. However, during pregnancy, your sleep might be less as deep or refreshing than usual. You may also wake up more often throughout the night. You may feel especially tired at the beginning and towards the end of your pregnancy.
In the first trimester, it's common to feel fatigued (tired) because of the changes happening in your body. You'll probably have more energy after 14 weeks.
This tiredness, or fatigue, is most common during the first and third trimesters. During the first trimester, your developing baby (fetus) is growing quickly. Your body is producing higher levels of progesterone . This hormone has been linked to increased fatigue.
It's normal to feel more tired than normal while pregnant. In fact, most women find they need a great deal more sleep, and this happens the most during the first and last trimesters. The good news is some moms have a big energy boost during the second three months, when they stop feeling as sick.
The Second Trimester: What to Expect
The second trimester marks a turning point for the mother and fetus. You will usually begin to feel better and start showing the pregnancy more. Your fetus has now developed all its organs and systems and will now begin growing in length and weight.
There's no single "hardest" month, as challenges vary, but many find the first trimester tough due to nausea, fatigue, and hormonal shifts, while the third trimester (months 7-9) often brings the most physical discomfort from the baby's size, affecting sleep, mobility, and causing aches, heartburn, and frequent urination. The difficulty often shifts as pregnancy progresses, with the first months focused on adjustment and the later months on physical strain and preparation for birth.
It's normal to feel fatigued and even exhausted during the first months of pregnancy. Fatigue, even extreme fatigue, is an early sign of pregnancy that nearly all women experience in the first trimester. It's also very normal in the third trimester, affecting an estimated 60 percent of all pregnant women.
Your risk of miscarriage is greatest between weeks 0 and 10. In the early days of pregnancy, you likely don't yet know you're pregnant. A miscarriage may simply seem like a late period. Most women don't realize they're pregnant until at least four weeks of pregnancy.
During pregnancy, avoid raw/undercooked meats, seafood (sushi, smoked), and eggs to prevent bacteria/parasites; limit high-mercury fish (shark, swordfish) and caffeine; skip unpasteurized dairy, soft cheeses, deli meats (unless heated), pâté, raw sprouts, and all alcohol; and be cautious with sugary/fatty foods and excessive salt to protect your baby's development and your health.
There's no perfect time to share your pregnancy—do what feels right for you. Many wait until after the first trimester. Miscarriage risk drops after 13 weeks, but it's also OK to tell trusted loved ones earlier for support.