During the first trimester, you need at least the standard 7-9 hours of sleep, but often more, as extreme fatigue is common due to hormonal shifts and your body building a new life, so aim for extra rest and daytime naps whenever possible to support your body's significant energy demands. Listen to your body, as some women need nearly double their usual sleep, while high progesterone levels might also disrupt nighttime rest, increasing daytime tiredness.
For most people, the extreme fatigue of the first trimester is soon forgotten. That's because the second trimester often comes with a glow and a boost in energy. So don't worry if it seems like all you're doing these first few weeks is lying around, dozing, or napping. This is normal.
In answer to the question, “How many hours should a pregnant woman sleep?” most doctors recommend eight to 10 hours per night.
The authors find that fatigue peaks at six weeks of gestation, when 60% of pregnant women report it. It may be encouraging to see that at week seven, you're just about at the peak and it may start getting better.
If you experience morning sickness, research shows it is usually the worst around week nine. After that, it gets better and often goes away in the second trimester. (For some people with hyperemesis gravidarum, morning sickness doesn't go away until delivery). The first trimester can be hard with exhaustion and nausea.
The "3-2-1 Rule" in pregnancy is a guideline for first-time mothers to know when to call their midwife or doctor for active labor: consistent contractions every 3 minutes, lasting 2 minutes each (or 1 minute long for some variations), for over 1 hour. It helps differentiate true labor from false labor (Braxton Hicks), signaling it's time to head to the birthing center, while subsequent pregnancies often follow the faster 5-1-1 rule.
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.
Changes can begin as early as the first trimester, when you may feel drowsier than normal due to a spike in progesterone, a hormone made by the ovaries and the placenta during pregnancy. The second trimester often brings some relief.
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.
How to Beat Pregnancy Fatigue
But you can expect other physical changes in the coming weeks, including:
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby. There is evidence that active women are less likely to experience problems in later pregnancy and labour.
Starchy foods (carbohydrates) in pregnancy
Starchy foods are an important source of energy, some vitamins and fibre, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal.
But bed rest during pregnancy is no longer routinely recommended. That's because there's no evidence that staying in bed during pregnancy, either at home or in the hospital, delays or stops preterm labor or prevents premature birth.
8 Midwife Tips for Surviving Your First Trimester Symptoms
Warning signs and complications
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.
Early pregnancy symptoms (at 7 weeks)
sore breasts. headaches (read about headaches in pregnancy on NHS.uk) new food and drink likes and dislikes. a heightened sense of smell.
It's common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks. Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible.
Most miscarriages happen in the first 12 weeks of pregnancy (known as early miscarriage). It is estimated that early miscarriages happen to 10-20 in 100 (10 to 20%) of pregnancies. It is estimated that second trimester loss (late miscarriage) happens to 3-4 in 100 (3 to 4%) of pregnancies.
Hormonal changes play a big role in making you feel tired, especially the hormone progesterone. This hormone rises sharply in the first trimester. Increased blood volume. Your blood volume has doubled to ensure your baby is getting the nutrients it needs to grow.
A pregnancy may also be more likely to end in miscarriage if you:
First Trimester (0 to 13 Weeks)
The first trimester is the most crucial to your baby's development. During this period, your baby's body structure and organ systems develop. Most miscarriages and birth defects occur during this period. Your body also undergoes major changes during the first trimester.
Chromosome conditions
If your baby inherits a chromosome condition, they'll not be able to develop properly. This causes a miscarriage. It's not possible to tell which parent passed on the chromosome condition. Chromosome conditions are thought to be the most common cause of an early miscarriage.