Pregnancy is a beautiful journey, but it can also be exhausting! If you’re constantly battling tiredness, you’re not alone. We explore the natural ways to help you feel more like yourself again.
There’s a special kind of tiredness that comes with growing a baby. It’s more than just feeling sleepy – it can feel like your body is made of lead. Pregnancy fatigue, especially in the first and third trimesters, is completely normal but it can also be incredibly frustrating, particularly if you’ve still got work, children or day-to-day responsibilities to manage.
The good news is that there are natural and nurturing ways to help address your pregnancy fatigue, and with just a few thoughtful changes to your routine, you can support your body and reclaim a bit more energy along the way.
Listen to your body
First and foremost, give yourself permission to slow down. Pregnancy is a full-time job on its own and your body is doing something truly incredible – building a brand new human. It’s no wonder you’re tired!
Rather than trying to soldier on through the day as if nothing has changed, aim to work with your body rather than against it. If you’re flagging in the afternoon, see if you can squeeze in a short nap, a lie down with your eyes closed or a quick meditation, even for just ten minutes. Don’t dismiss the power of rest – short pauses like these can help reset your energy levels and make the rest of the day more manageable.
Nourish to flourish
It might sound obvious, but eating well really does make a difference. Pregnancy places lots of increased nutritional demands on the body, and without enough fuel, tiredness will only intensify. Try to focus on foods that provide you with steady, long-lasting energy rather than those that spike your blood sugar and leave you crashing shortly after.
Whole foods
Whole grains, like oats and brown rice, leafy greens, nuts, seeds and protein-rich foods such as eggs, yoghurt or lentils are great choices. Try to eat little and often (which can help manage nausea too) and keep healthy snacks like fruit, nut butters or oatcakes to hand. If mornings are particularly hard, a smoothie packed with spinach, banana, nut butter and oat milk can be a gentle but energising start to your day.
Iron levels
Iron levels are also something to watch. Iron deficiency (anaemia) is common in pregnancy and a major contributor to fatigue. You can test your levels with your doctor over the course of your pregnancy, and they may recommend an iron supplement if it’s needed. In the meantime, try to include iron-rich foods like red meat, lentils, spinach and fortified cereals – and pair them with vitamin C to boost your body’s absorption. This could be fresh orange juice, white potatoes, tomatoes – whatever you like best!
Stray hydrated
Even mild dehydration can leave us feeling sluggish and headachy and during pregnancy, your blood volume increases significantly, which means you need more fluids than usual. It’s best to sip water steadily throughout the day if you can. Herbal teas like rooibos or ginger can also be comforting and hydrating alternatives if you find cool water a challenge to keep on top of.
If water feels a bit dull but you don’t enjoy hot tea, you could try adding slices of cucumber, lemon or berries for a gentle, refreshing flavour that might tempt you to drink more. Coconut water is another natural option packed with electrolytes – perfect for days when you’re feeling extra worn out.
Move gently
Exercise might feel like the last thing on your mind when you’re struggling to stay awake, but gentle movement can actually boost your energy levels. It doesn’t have to be anything intense – think stretching, prenatal yoga, swimming or a short walk around the block. These activities are great for increasing your circulation, improving your mood and giving you a better sleep at night.
Try to pick a time of day when you naturally feel a little more energised. For some women, that’s mid-morning; for others, it might be after lunch. The goal isn’t to exhaust yourself, but to support your physical and mental wellbeing. So, listen to your body and stop if anything feels off.
Get outside
Never underestimate the power of fresh air and natural daylight. Exposure to daylight, especially in the morning, helps regulate your body’s circadian rhythm, which can improve both your energy during the day and your sleep at night.
Even if it’s just sitting in the garden with a decaf coffee or popping out to post a letter, spending time outside every day can help lift your mood and ease that foggy, sluggish feeling that sometimes lingers during pregnancy.
Protect your sleep
Ironically, pregnancy fatigue can often be worsened by poor sleep. Whether it’s frequent toilet trips, vivid dreams or general discomfort, getting a decent night’s rest can become a challenge as your pregnancy progresses.
To support better sleep, give a calming evening routine a go – something that signals to your body it’s time to wind down. A warm (not hot) bath, a gentle stretch, lavender oil on your pillow or a short meditation can all help ease you into rest. Also, do your best to make your sleep space as comfortable as possible, as supportive pillows, cool bedding and soft lighting all make a difference too.
And lastly, it’s fine to go to bed ridiculously early. If you’re exhausted by eight o’clock, tuck yourself in and close your eyes – your body will thank you for it.
Prioritise what matters
Tiredness often feels worse when we’re mentally overloaded so let go of non-essential tasks where possible, ask for help when you can and simplify your to-do list. This is the time to lean on your support network, whether that’s a partner, friend or family member, and focus your energy on what really matters.
It’s also a good idea to be gentle with your expectations of yourself. You don’t need to “achieve” anything during pregnancy beyond looking after yourself and your growing baby. If all you did today was rest, eat and breathe – that’s actually enough.
Ask the doctor
Lastly, if your lack of energy feels extreme or doesn’t improve at all with rest and healthy habits, it’s worth mentioning it to your doctor. There are medical causes of fatigue, such as thyroid issues or low iron levels, that might need some extra support. It’s always better to ask and rule things out than to suffer in silence.
One day at a time
Pregnancy tiredness can feel all-consuming at times, but it won’t last forever. By giving your body what it needs, whether that’s rest, nourishment, gentle movement or compassion, you’re setting yourself up for a healthier, more balanced experience.
So if your eyes are heavy and you’re running low on energy, remember you’re growing a life. That’s hard work – and you’re doing brilliantly.
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