Fatigue is one of the most common symptoms experienced during pregnancy, especially in the first and third trimesters. Many women find themselves feeling unusually exhausted even after taking adequate rest. This leaves them wondering why their energy levels have reduced. Pregnancy brings significant physical, hormonal and emotional changes in a woman’s body and all this can contribute to the sense of fatigue. 

To manage this fatigue effectively it is important to understand the causes behind pregnancy fatigue. This can help expectant mothers stay healthy and energised during this period. To understand the causes of pregnancy fatigue and how to manage them, OnlyMyHealth team interacted with

Dr Khandelwal explained, “Fatigue during pregnancy is primarily due to the body undergoing significant hormonal, physical, and emotional changes. It is important to recognise this as a natural process and take proactive steps to manage it.”

This article explores the key causes of pregnancy fatigue and offers effective ways to combat it, helping expectant mothers stay healthy and energised throughout this transformative journey.

Pregnancy fatigue results from a combination of physical, hormonal, and emotional changes that occur throughout pregnancy. Here are some causes of it listed by Dr Khandelwal. 

1. Hormonal Changes

According to a study published in the National Institute of Health, the hormone progesterone, which supports pregnancy, rises significantly, particularly in the first trimester. “While essential for maintaining a healthy pregnancy, increased progesterone levels can have a sedative effect, making you feel sleepy and less energetic,” Dr Khandelwal noted. 

2. Increased Blood Volume

Dr Khandewal said, “During pregnancy, the body produces more blood to support the growing foetus, which puts additional strain on the heart and circulatory system.” This increased blood volume can make you feel more tired.

3. Physical Changes

Your body is working tirelessly to nurture the developing baby. “Processes such as placenta development, fetal growth, and preparation for labour require significant energy, leading to physical exhaustion even if you are not exerting yourself excessively,” according to Dr Khandelwal. 

4. Emotional Stress

Pregnancy is an emotionally demanding period filled with concerns about the baby’s health, bodily changes, and the transition to motherhood. Dr Khandelwal notes, “Emotional stress can be exhausting in itself, often leading to disturbed sleep and increased fatigue.”

5. Disrupted Sleep

Common pregnancy discomforts such as nausea, heartburn, frequent urination, and leg cramps can make it difficult to get a good night’s sleep, exacerbating feelings of tiredness.

6. Anaemia

Iron deficiency anaemia is prevalent in pregnancy due to the increased demand for iron to support both mother and baby. StatPearls states that low iron levels can lead to extreme fatigue, weakness, and difficulty concentrating.

While fatigue is a natural part of pregnancy, Dr Khandelwal says that there are several ways to manage it and improve energy levels.

1. Prioritise Rest

Listen to Your Body: If you feel tired, take a nap or rest when needed. Aim for at least 8-9 hours of quality sleep every night.

Take Short Breaks: Incorporate short naps or quiet moments throughout the day to recharge.

2. Eat a Balanced Diet

Focus on Nutrition: Eating nutrient-rich foods can have a significant impact on energy levels. Include whole grains, lean proteins, fruits, vegetables, and healthy fats.

Boost Iron and Folate Intake: Foods like spinach, lentils, beans, and fortified cereals help prevent anaemia. Pair iron-rich foods with vitamin C sources such as oranges or bell peppers to enhance absorption.

Stay Hydrated: Dehydration can lead to fatigue. Emphasising, Dr Khandelwal said, “So drinking plenty of water throughout the day is essential.”

3. Exercise Regularly

Engaging in gentle physical activities such as walking, prenatal yoga, or swimming can boost energy levels and improve circulation. Dr Khandelwal advises, “Light exercise not only helps combat fatigue but also promotes better sleep and reduces stress.”

4. Manage Stress

Practising relaxation techniques such as deep breathing, meditation, or mindfulness can reduce emotional and mental strain. Sharing concerns with a partner, friends, or a support group can also help lighten the emotional load.

5. Adjust Your Daily Routine

Avoid overcommitting to activities that drain energy. Dr Khandelwal advised, “Delegate household chores and allow yourself time to rest. Break large tasks into smaller, manageable ones and take breaks in between.”

6. Limit Caffeine

While small amounts of caffeine (200 mg or less per day) are considered safe during pregnancy, excessive intake can disrupt sleep and worsen fatigue.

7. Talk to Your Doctor

If fatigue becomes severe or persistent, it is important to consult your healthcare provider. They may check for underlying conditions such as anaemia, thyroid disorders, or gestational diabetes and provide appropriate treatment.

Fatigue often improves during the second trimester as the body adapts to hormonal changes and the placenta takes over nourishing the baby. However, Dr Khandelwal said that it may return in the third trimester as the growing baby places additional strain on the body and sleep becomes more challenging.

Dr Khandelwal reassures, “It’s essential to acknowledge that fatigue is a normal and expected part of pregnancy. Adopting healthy lifestyle habits can make a significant difference in managing energy levels effectively.”