Fatigue During Pregnancy: When It's Normal and When to Seek Help

Fatigue and exhaustion are common in the first and third trimesters of pregnancy. However, at times, persistent tiredness may be a sign of an underlying health issue. If your fatigue doesn't go away or occurs frequently, it’s important to discuss it with your doctor or midwife.

During pregnancy, it can be difficult to get enough restful sleep, especially during holidays when eating unhealthy foods, skipping exercise, and consuming more caffeine and sweets becomes more likely. These are signs that your body is exhausted — it’s time to stop harmful habits that can affect your pregnancy.

Why Do I Feel Extremely Tired During Pregnancy?

In the first trimester, feeling tired is common due to the changes your body is going through. You may start to feel more energetic after the 14th week. However, excessive fatigue can occur when you're overexerted or taking on too many tasks.

As your pregnancy progresses, especially in the third trimester, the extra weight and lack of proper sleep can also contribute to tiredness. Getting enough sleep is essential for both you and your baby.

Common Sleep Changes During Pregnancy:

Your sleep may become light or restless, lacking the depth that refreshes you.
You may wake up frequently, for example to use the bathroom or because your baby is kicking.
Discomfort or heartburn when lying down.
Snoring or breathing interruptions during sleep.
Some women develop Restless Legs Syndrome (RLS), causing uncomfortable sensations and a strong urge to move the legs.
Vivid or disturbing dreams, often linked to anxiety, may appear later in pregnancy.

Does Fatigue Affect My Baby?

Fatigue itself is often normal, but it can make it harder to do the things that benefit both you and your baby, such as:

Maintaining a healthy diet.
Getting regular exercise.

In some cases, fatigue or sleep problems may signal a health concern that could affect your pregnancy:

Fatigue may be a symptom of anemia, often caused by low iron levels, which is common in pregnancy due to increased iron needs.
Loud snoring or sleep apnea can indicate breathing issues during sleep, increasing the risk of complications like high blood pressure and potentially affecting your baby’s growth.
Trouble sleeping may be linked to anxiety or depression.

When Should I See My Doctor?

Contact your doctor or midwife if:

You're exhausted and extra rest doesn't help.
You start snoring or experience breathing interruptions while sleeping.
Your sleep is affected by issues like heartburn or RLS.
You feel anxious or depressed.

Be sure to attend your regular checkups. Your healthcare provider will monitor your blood pressure, look for any health issues, and answer your questions.

How Can I Manage Fatigue?

It’s important to follow a healthy diet during pregnancy. If you're feeling tired, try to rest as much as possible. This could mean:

Sitting with your feet up.
Asking for help with chores.
Going to bed earlier.

Tips for Better Sleep:

Avoid drinking too much water before bed to reduce nighttime bathroom trips.
Sleep on your side, especially after 28 weeks.
Do some light exercise earlier in the day, not close to bedtime.
Establish a relaxing bedtime routine.
Use pillows between your knees, under your belly, and behind your back for support.
If you have heartburn, elevate your head with pillows or ask your doctor about safe medications.
If leg discomfort is an issue, try cutting back on caffeine.

Tips for Boosting Energy:

Gentle exercise during pregnancy can improve your energy.
Practicing relaxation techniques helps conserve energy.
Try to sit whenever possible during daily tasks, like folding laundry.

How to Prevent Fatigue During Pregnancy

Prepare holiday sweets in stages to avoid last-minute exhaustion.
Get enough iron, as a deficiency can cause anemia, leading to fatigue, low mood, and exhaustion.
Pair iron-rich foods (such as lentils, dark leafy greens, nuts, and fruit) with Vitamin C (found in fruits and vegetables) to help absorb iron. Avoid drinking tea with meals, as it can inhibit absorption.
Low magnesium levels can cause tiredness. You can increase magnesium by eating nuts and dark green vegetables.
Vitamin B is essential for converting food into energy.
If you suffer from migraines and persistent fatigue, avoid salty foods and chocolate. Instead, consume foods rich in Vitamin B2 (such as mackerel, eggs, and mushrooms), which can relieve migraines and reduce fatigue.
Certain foods can boost your mood and energy, like: brown rice, chickpeas, cashews, mushrooms, almonds, mackerel, and eggs.
Don’t overwork yourself. Avoid taking on too many tasks. Ask your partner or loved ones for help. If your budget allows, consider hiring help.
If you're expecting visitors at home during the holiday, wear loose, comfortable, and breathable cotton clothes. With the baby and your own movements increasing, avoid belts and tight clothing. A wide embroidered caftan is a great option.
Start preparing holiday treats a few days in advance, not on the night before Eid, to avoid fatigue.
If you're unable to visit family or host them, consider sending text messages or voice notes to greet them.

Changes in Sleep During Pregnancy

While pregnant women are advised to sleep 7–9 hours per night, many experience sleep disturbances throughout their pregnancy. Studies show that about 80% of pregnant women report poor sleep, frequent awakenings, and increased daytime sleepiness.