Pregnancy Fatigue: causes and exercises to boost energy
Struggling with pregnancy fatigue? Discover causes, symptoms, and expert tips to boost your energy levels and feel like yourself again.
Table of Contents
Growing a baby is hard work. If you’ve been feeling completely wiped out lately, you’re in good company. Fatigue is one of earliest — and most common — symptoms of pregnancy, but pregnancy fatigue can ebb and flow throughout your pregnancy. “I definitely see an uptick in fatigue in the first trimester, but for many patients, energy levels improve significantly in the second trimester,” says Maria C. Fernandez Cuadrado, PT, DPT, a Hinge Health physical therapist.
Feeling fatigue during pregnancy can be challenging — especially when you may be juggling work, doctor's appointments, preparing for life with a newborn, and other physical changes. But making simple tweaks to your daily routine, including doing gentle exercises, can help you prevent pregnancy fatigue and improve your energy levels.
Learn more about pregnancy fatigue, including why it happens and how to boost your energy, especially with tips and exercises recommended by Hinge Health physical therapists.
Fully Covered Pelvic Care
Reviewed by our clinical and medical experts
Maria C. Fernandez Cuadrado, PT, DPT
Dr. Fernandez Cuadrado is a Hinge Health physical therapist who specializes in pelvic health, with a particular interest in pregnancy and postpartum athletes as well as male pelvic health.
Jillian Kleiner, PT, DPT
Dr. Kleiner is a Hinge Health physical therapist and a board-certified athletic trainer. Read More
What is fatigue during pregnancy?
Fatigue during pregnancy is just what it sounds like: feeling physically and mentally drained while you’re pregnant. Typically caused by a combination of physical and emotional factors, pregnancy fatigue can start as early as the beginning of the first trimester. Your energy levels may fluctuate a lot throughout pregnancy, but fatigue usually increases again toward the end of pregnancy.
Fatigue when you’re pregnant usually isn’t a cause for concern and often improves with simple, at-home strategies. “Still, it can be frustrating to feel tired all the time, especially with all the other changes that come with pregnancy,” says Dr. Fernandez Cuadrado.
Causes of pregnancy fatigue
Pregnancy fatigue typically stems from a variety of hormonal, physical, and emotional factors — including changes in hormone levels, blood pressure, and sleeping patterns. Some of the most common causes include:
Increased progesterone levels. After conception, the hormone progesterone rapidly increases. (This hormone is what helps prepare the uterus to house your baby.) Progesterone has a natural relaxing effect on your brain that can make you feel sleepy.
Building the placenta. During the first trimester, the placenta forms and grows inside the uterus to nourish the growing baby. “This process is hard work for the body, so you may notice some extra fatigue,” says Dr. Fernandez Cuadrado.
Lower blood pressure and blood sugar. Hormonal shifts during pregnancy can cause temporary drops in blood pressure or blood sugar, sometimes causing fatigue and dizziness as side effects.
Navigating big emotions. Pregnancy is a major life transition, so it’s normal to have a lot on your mind. It’s also normal to feel more anxiety or stress than usual. Because your mind and body are connected, when your mind is working over time with anxious thoughts or new emotions, your body often asks for extra rest to keep up.
Nausea and vomiting. Dealing with nausea or morning sickness takes a lot of energy on its own. Plus, it can be harder to keep your energy tank full if you’re finding it difficult to eat or drink normally.
Disrupted sleep. Sleep can feel uncomfortable, especially during the third trimester. As your belly grows, finding a comfortable sleep position often takes a little more creativity, and you may find yourself waking up more frequently to use the bathroom. “This discomfort can make it hard to get the rest you need, which in turn can lead to daytime fatigue,” says Dr. Fernandez Cuadrado.
Symptoms of pregnancy fatigue
Pregnancy fatigue can come with different symptoms for different people. Some people may feel physically sleepy, while others may notice brain fog or difficulty concentrating. The most common symptoms include:
Constant tiredness or lack of energy
Difficulty waking up or staying alert
Feeling physically and mentally drained
Sleep disruptions or insomnia
Sluggishness despite rest
When does pregnancy fatigue start?
First trimester fatigue is common. Fatigue in early pregnancy is driven by hormonal shifts and the hard work of building the placenta. “Many pregnant people experience renewed energy during the second trimester,” says Dr. Fernandez Cuadrado. Though, it’s common for that fatigue to pick back up during the last few months of pregnancy as your body uses extra energy to support your growing baby and navigate sleep changes.
Tips for managing pregnancy fatigue
As exhausting as pregnancy fatigue is, simple lifestyle tweaks can often help you combat it. Focusing on gentle exercise, balanced nutrition, and quality sleep can go a long way toward supporting your energy levels during pregnancy. If you’re feeling fatigued, consider trying:
Keep moving. When you feel tired, it can be challenging mustering up the energy to be active. “But movement is actually one of the best things you can do to improve your energy levels,” says Dr. Fernandez Cuadrado. “Exercise helps wake up your body and releases hormones that can boost alertness.” Exercise during the day can also help you get better sleep at night. Consider gentle pregnancy exercises like walking, swimming, or prenatal yoga.
Eat small, balanced meals and snacks throughout the day. Your body needs nutrition to maintain energy levels as your baby grows. Try to aim for a mix of complex carbohydrates, fat, and protein at each meal to keep your blood sugar steady. For example, peanut butter toast with half a banana sliced on top can make a great breakfast or midday snack. Pairing a lean protein like roasted chicken or omega-3 fatty-acid-packed fish like salmon with brown rice and some greens like broccoli or sauteed spinach can make for an energizing dinner.
Stay hydrated. During pregnancy, your blood volume (the total amount of blood circulating in your body) increases significantly to help nourish your baby. Since water is a main ingredient in blood, you simply need more of it to build that extra volume. Staying hydrated also helps your blood flow easily, making it an efficient delivery system for nutrients. Sipping fluids throughout the day helps your system handle this healthy increase, which can help prevent fatigue and headaches.
Prioritize sleep hygiene. Your body is doing a lot of work and undergoing a lot of changes right now, making rest even more essential. This is where sleep hygiene comes in — the daily habits and environmental tweaks that set you up for better sleep. This might look like creating a calming wind-down routine, keeping your room cool and dark, or using a pregnancy pillow to make your belly and back more comfortable during sleep. Working with a physical therapist can also help — they can recommend specific sleep positions to help you find more comfort while sleeping.
Manage stress with relaxation techniques. Emotional and physical stress can directly impact your energy levels. Practicing relaxation techniques such as deep breathing, meditation, mindfulness, and stretching can help you manage your stress levels and get better rest, according to Dr. Fernandez Cuadrado.
Consider complementary treatments. Approaches like acupuncture and prenatal massage can be powerful tools for self-care during pregnancy. Research suggests that acupuncture can help lower stress levels and reduce fatigue, while prenatal massage can help soothe muscle tension, ease anxiety, and improve circulation — which may help you feel both relaxed and recharged. Always talk to your healthcare provider before starting any new treatment — especially during pregnancy.
Exercises to combat pregnancy fatigue
Want expert care? Check if you're covered for our free program →- Seated diaphragmatic breathing
- Cat cow
- Seated pelvic tilts
- Child’s pose
Movement doesn’t have to be intense to have a positive effect on your energy levels and ease pregnancy fatigue. These gentle exercises are designed to help you find the sweet spot between waking up your body and calming your mind — leaving you feeling more refreshed and ready for the day ahead.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Can fatigue hurt the baby?
Mild to moderate pregnancy fatigue is common — and typically not harmful to your baby. It is often a sign of normal physical changes, such as temporary drops in blood pressure or blood sugar, and the extra energy your body is using to build the placenta and increase your blood supply.
Rarely, extreme or persistent fatigue can signal issues like iron-deficiency anemia, thyroid imbalance, sleep apnea, or depression — all of which should be treated by a medical professional. In most cases, lifestyle tweaks like rest, nutrition, and exercise can help manage pregnancy fatigue.
When to see a doctor
Fatigue can be a completely normal part of pregnancy, but if yours is extreme or won’t go away with the above strategies, Dr. Fernandez Cuadrado recommends consulting with your doctor. You should also check in with a medical provider if you experience these symptoms:
Extreme fatigue interfering with daily life
Shortness of breath
Dizziness
Heart palpitations
Persistent insomnia
Low mood or sadness
PT tip: Keep a water bottle nearby
Sipping on water throughout the day doesn’t just support your hydration — refilling your bottle is a built-in reason to get up and move. "Staying active with small movement snacks like this is a powerful way to combat fatigue," says Dr. Fernandez Cuadrado. "Frequent movement increases blood flow, which can give you an energy boost when you are feeling drained.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
ACOG. (2020, April). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Acog.org. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
Cooper, D. B., & Yang, L. (2023). Pregnancy and exercise. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK430821/
Effati-Daryani, F., Mohammad-Alizadeh-Charandabi, S., Mohammadi, A., Zarei, S., & Mirghafourvand, M. (2021). Fatigue and sleep quality in different trimesters of pregnancy. Sleep science (Sao Paulo, Brazil), 14(Spec 1), 69–74. https://doi.org/10.5935/1984-0063.20200091
Behrenz, K. M., & Monga, M. (1999). Fatigue in pregnancy: a comparative study. American journal of perinatology, 16(4), 185–188. https://doi.org/10.1055/s-2007-993855
Stefaniak, M., Dmoch-Gajzlerska, E., Katarzyna Jankowska, Rogowski, A., Kajdy, A., & Maksym, R. (2023). Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the Female Brain. Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the Female Brain, 16(4), 520–520. doi:10.3390/ph16040520
Ng, V. W. Y., Law, M. C., Chow, W. S., Ko, W. W. K., Wong, C.-K. F., & Hui, P. W. (2025). Hypoglycemia in pregnancy: maternal characteristics and neonatal outcomes from oral glucose tolerance tests. BMC Pregnancy and Childbirth, 25(1). doi:10.1186/s12884-025-08088-9
Tkachenko, O., Shchekochikhin, D., & Schrier, R. W. (2014). Hormones and Hemodynamics in Pregnancy. International Journal of Endocrinology and Metabolism, 12(2). doi:10.5812/ijem.14098
da Costa, N., Silva Martins, E., Pinheiro, A. K. B., Soares, P. R. A. L., de Souza Aquino, P., & Castro, R. C. M. B. (2022). Acupuncture for perceived stress in pregnant women: an intervention study. Revista Da Escola de Enfermagem Da USP, 56. doi:10.1590/1980-220x-reeusp-2021-0233en
Hall, HG., Cant, R., Munk, N., Carr, B., Tremayne, A., Weller, C., Fogarty, S., & Lauche, R. (2020). The effectiveness of massage for reducing pregnant women’s anxiety and depression; systematic review and meta-analysis. Midwifery, 90, 102818. doi:10.1016/j.midw.2020.102818