Fatigue and tiredness during pregnancy

In the first trimester, it's common to feel fatigued (tired) because of the changes happening in your body. You'll probably have more energy after 14 weeks.

Towards the end of your pregnancy, you might feel tired because you're carrying more weight and not sleeping as well as usual.

Getting enough sleep is important for you and your baby. This can be hard because sleep is different when you're pregnant.

Some of the ways your sleep changes during pregnancy include:

• Sleep is not as deep and refreshing.
• You wake up more during the night, for example, to go to the toilet or when your baby kicks.
• You might feel uncomfortable or get heartburn when you lie down.
• You might start to snore or pause more between breaths while you're asleep.
• Some people develop restless legs syndrome when they're pregnant, which causes uncomfortable sensations in the legs and a strong urge to move them.
• Some people have disturbing dreams in late pregnancy, which might be a sign that they feel anxious.

Tiredness can be normal, but it can make it harder for you to do things that are good for you and your baby, such as eating a healthy diet and exercising.

Sometimes, tiredness or sleep problems can be a sign of other health problems that can affect you and your baby. For example:

• Tiredness might be a symptom of anaemia due to low iron levels, which is common in pregnancy, as your body needs more iron.
• Loud snoring or frequent pauses between breaths can be a sign of a breathing problem at night. This can put you at a higher risk of health problems such as high blood pressure, which can affect how your baby grows.
• Difficulty sleeping can be a sign of anxiety or depression.

See your doctor or midwife if:

• you're feeling exhausted and getting more rest doesn't help
• you start snoring, or have more pauses in your breathing during sleep
• your sleep is disturbed by a health condition such as heartburn or restless legs syndrome (RLS)
• you're feeling anxious or depressed

Make sure you see your doctor or midwife for regular antenatal appointments. They will monitor your blood pressure, check for problems and answer any questions or concerns.

It's important to eat a healthy diet when you're pregnant. If you're tired, you should try to rest as much as you can. This could mean sitting with your feet up, asking for help with household chores or going to bed earlier.

Here are some things you can try to improve your sleep:

• Don't drink too much before you go to bed, to reduce the number of trips to the bathroom overnight.
• sleep on your side, especially after 28 weeks of pregnancy.
• Get some exercise late in the day, but not too close to bedtime.
• Do something relaxing before bed.
• Use pillows between your knees, behind your back and under your tummy for support.
• If heartburn is a problem, sleep with your head up on pillows, or ask your doctor if a medicine can help.
• If leg movements are a problem, cutting down on caffeine might help.

Read more on sleep during pregnancy.

Here are some things you can try to improve your energy levels:

• Exercising during pregnancy can give you more energy.
• Being relaxed during pregnancy saves you energy. You can learn to relax using basic relaxation techniques.
• You can save energy by sitting down where possible during your daily activities, for example, when you're folding laundry.

Speak to your doctor or midwife if you are feeling fatigued or tired during your pregnancy, and resting doesn't help.

Read more about the importance of going to sleep on your side from 28 weeks from the Stillbirth Centre of Research Excellence (Stillbirth CRE).

Looking for information for Aboriginal and/or Torres Strait Islander people?

Stronger Bubba Born has a video and information on sleeping on your side when bubba is inside.

NSW Health has a guide for pregnant women and families from discussions with Aboriginal and/or Torres Strait Islander health workers, maternity staff and parents.