Sleep and Fatigue During Pregnancy

Pregnancy is exhausting — literally. Your body is working overtime to grow and care for your baby. Feeling extra tired is normal, especially in the first trimester when hormones are surging, and later on when you’re carrying more weight and waking up more often. Rest is one of the best gifts you can give yourself right now. 

Here's what can help with fatigue: 

• Eat small, balanced meals throughout the day to keep your energy steady
• Give yourself permission to slow down — this isn't the time to power through
• Move your body gently and regularly. Exercise should boost your energy, not drain it.
• Nap when you can. Even 20 minutes helps.
• Skip caffeine and other stimulants — they can make you feel worse
• Say no to extra responsibilities when you need to

Trouble falling or staying asleep is also common, especially in the first trimester, and again toward the end. 

Try these tips to improve your rest: 

• Avoid big meals or screens close to bedtime
• Keep your room cool and dark
• Set a regular bedtime routine (even a short one helps)
• Skip sleeping pills — there aren't any that are safe for pregnancy
• Take a warm bath, sip a little warm milk or read something calming

If fatigue or sleep troubles feel overwhelming, talk with your provider. You don’t have to tough it out alone.