Pregnancy Fatigue: Why You're So Tired and How to Get Your Energy Back

There is tired, and then there is pregnancy tired. It is the kind of exhaustion that can hit you at 10am after a full night's sleep, the sort that makes the couch feel like the only reasonable destination and a flight of stairs feel like a mountain. If you are wondering whether something is wrong with you, the short answer is almost certainly no. Fatigue is one of the most common experiences of pregnancy, and for good reason. Your body is doing an enormous amount of quiet, invisible work.

Still, "it's normal" does not make it easy, and it does not mean there is nothing you can do. This guide walks through why pregnancy fatigue happens, when it is worth a chat with your midwife or GP, and the practical things that genuinely help you feel a little more human again.

Is it normal to feel this tired during pregnancy?

Yes, and you are in very good company. In one cohort study that followed pregnant women across all three trimesters, around 90 percent reported experiencing fatigue at some point during pregnancy and the early postpartum period.^[1] For many women it is one of the very first signs that something has changed, often arriving before a bump does.

Fatigue tends to follow a pattern. It is usually most intense in the first trimester, eases for a lot of women in the second trimester (the stretch people often call the "honeymoon phase"), then returns in the third trimester as your body grows heavier and sleep becomes harder to come by. That said, every pregnancy is different, and some women feel wiped out the whole way through. None of these patterns means you are doing anything wrong.

Why pregnancy makes you so tired

Pregnancy fatigue is rarely down to a single cause. It is usually several things stacking up at once, which is part of why it can feel so relentless.

The first trimester hormone surge

In early pregnancy your body ramps up production of progesterone, a hormone that helps maintain a healthy pregnancy but also has a naturally sedating effect. At the same time, your blood volume is beginning to expand, your metabolism is working harder, and your body is pouring energy into building the placenta, the organ that will nourish your baby for the months ahead. All of this happens before there is much to show on the outside, which is why so many women feel utterly flattened in those first weeks while looking, to everyone else, completely normal.

Iron, your blood supply, and anaemia

Your blood volume rises significantly during pregnancy to support your growing baby, and that means your need for iron climbs too. Iron requirements increase from the second trimester and reach their peak in the third,^[2] which is a big reason fatigue often creeps back later in pregnancy. When iron stores run low, your body cannot make enough healthy red blood cells to carry oxygen around efficiently, and deep, dragging tiredness is one of the most common results.

Anaemia in pregnancy is common in Australia, affecting an estimated 25 percent of pregnant women.^[2] The recommended dietary intake of iron during pregnancy is around 27mg a day,^[2] and iron levels are usually checked as part of routine antenatal blood tests. If your fatigue feels severe, or comes with breathlessness, dizziness, or unusual paleness, it is well worth asking your midwife or GP to review your iron studies rather than pushing through.

Broken sleep, even when you are in bed

One of the cruel ironies of pregnancy is that you can be more tired than ever and still sleep worse than ever. Poor sleep quality is extremely common, and it shifts across the trimesters. In one study, the proportion of women reporting poor sleep quality was around 52 percent in the first trimester, 42 percent in the second, and 54 percent in the third, rising to around 71 percent by full term.^[1]

There are plenty of culprits: needing to wee more often, a growing bump that makes it hard to get comfortable, hip and back aches, heartburn, restless legs, and a busy mind. When your nights are fragmented, your daytime energy pays the price, and the tiredness compounds. Sleep quality and fatigue tend to feed into each other, so improving one often helps the other.

Thyroid and other medical causes worth ruling out

Most pregnancy fatigue is a normal part of the process, but occasionally an underactive thyroid can be part of the picture. An underactive thyroid can cause very low energy levels, feeling cold easily, hair loss, and constipation.^[3] Overt hypothyroidism is uncommon in pregnancy, and in Australia universal thyroid screening is not routinely recommended. Instead, testing is targeted at women with symptoms or specific risk factors, such as a personal history of thyroid disease or type 1 diabetes.^[3] If your tiredness feels out of proportion or comes with other symptoms, this is another good reason to check in with your care provider.

When to mention your fatigue to your midwife or GP

Being tired in pregnancy is expected, so it can feel a bit silly to bring it up. It is not. Fatigue is worth mentioning at your antenatal appointments as a matter of course, and it is worth flagging sooner rather than later if it is severe or getting worse, if it comes on suddenly, or if it arrives alongside breathlessness, a racing heart, dizziness or fainting, very pale skin, or feeling low or unable to cope. These can point to things like iron deficiency, a thyroid issue, or low mood, all of which are treatable and none of which you need to simply endure. Trust your instincts here. You know your body, and a quick conversation can bring real reassurance or real help.

How to get your energy back

You cannot switch off pregnancy fatigue entirely, and you should not expect to. But there is a lot you can do to take the edge off and feel steadier through the day.

Move your body, even when you do not feel like it

This one feels counterintuitive when you are exhausted, but gentle, regular movement is one of the better-evidenced ways to ease pregnancy fatigue. In a large study of physical activity across pregnancy, women who consistently did more recreational or sport-type activity had significantly lower total, mental, and physical fatigue than those who did little.^[4] Interestingly, more housework did not help and was actually linked to higher fatigue, so this is about purposeful, enjoyable movement rather than simply being on your feet all day.^[4]

You do not need to train for anything. A daily walk, a swim, a pregnancy-safe yoga class, or some light strength work all count. Australian guidance encourages most pregnant women to aim for regular moderate activity across the week, but the best exercise is the one you will actually do. Start small, listen to your body, and check in with your midwife, GP, or a women's health physio if you are unsure what is right for you.

Protect your sleep setup

Because broken sleep and daytime fatigue are so closely linked, making your nights even a little more comfortable can pay off during the day. From the second trimester onward, side-sleeping (ideally on your left) is recommended, and this is exactly where a lot of women start to struggle to get comfortable. Supporting your bump, tucking a pillow between your knees to keep your hips and pelvis aligned, and propping yourself slightly upright if heartburn is an issue can all make it easier to fall asleep and stay asleep.

This is where a well-designed maternity pillow can genuinely help. The Bumpnest pillow is adjustable, so you can position support under your bump, between your knees, and behind your back as your body changes through pregnancy. It will not cure fatigue, and nothing can promise you a perfect night, but making side-sleeping more comfortable is one practical lever you actually have some control over, and better-quality sleep is one of the most useful things for daytime energy.

Eat and drink for steady energy

When you are exhausted, quick sugary snacks are tempting, but they tend to spike your energy and then drop it just as fast. Steadier options help: pairing carbohydrates with protein, eating smaller amounts more often (which also helps with nausea), and keeping iron-rich foods such as lean red meat, legumes, and leafy greens on the menu, ideally alongside some vitamin C to help absorption. Staying well hydrated matters more than people expect, since even mild dehydration can leave you feeling flat and foggy. Keep a water bottle within reach and sip through the day.

Rest without guilt, and accept help

Perhaps the most important shift is giving yourself permission to slow down. Your body is doing extraordinary work, and rest is not laziness, it is part of the job. Where you can, build in short rest breaks, go to bed earlier rather than pushing through, and let some of the non-essentials slide. If a partner, family, or friends offer to help with cooking, cleaning, or older children, say yes. Lowering the mental and physical load is one of the kindest and most effective things you can do for your energy.

The takeaway

Pregnancy fatigue is real, it is common, and it is your body's honest response to a huge undertaking. Most of the time it is nothing to worry about, and small, consistent changes to your movement, sleep, and nutrition can make the days feel more manageable. But you do not have to just grin and bear it either. If your tiredness feels extreme or comes with other symptoms, reach out to your midwife or GP, because sometimes there is a simple, treatable reason behind it. Be gentle with yourself. You are growing a whole person, and that is more than enough for one day.

This article is general information only and is not a substitute for personalised medical advice. Every pregnancy is different, so please consult your midwife, GP, or obstetrician about your individual circumstances, especially before starting or changing any exercise, diet, or supplement routine.

Sources

1. Longitudinal association between sleep quality and fatigue during pregnancy: an observational cohort study. BMC Psychiatry, 2025. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-025-06513-z
2. Anaemia in pregnancy. The Royal Australian College of General Practitioners (RACGP). https://www1.racgp.org.au/getattachment/f4c2d04b-4c99-477d-acf6-b88ede6325ba/Anaemia-in-pregnancy.aspx
3. Subclinical hypothyroidism and hypothyroidism in pregnancy (C-Obs 46). The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG). https://ranzcog.edu.au/wp-content/uploads/Hypothyroidism.pdf
4. Physical activity trajectory during pregnancy and associations with maternal fatigue using a growth mixture modeling approach. Scientific Reports, 2024. https://www.nature.com/articles/s41598-024-51648-w