Fatigue and tiredness during pregnancy

It is common to feel tired during pregnancy. Fatigue is a strong, ongoing feeling of tiredness that makes it hard to do physical or mental tasks. Your energy often improves after 14 weeks of pregnancy.

In the first trimester, you may feel tired because of the changes happening in your body. Towards the end of your pregnancy, you may feel tired because you are 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 are pregnant.

Some of the reasons your sleep changes during pregnancy include:

• 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 are asleep.
• You may develop restless legs syndrome, which causes uncomfortable sensations in the legs and a strong urge to move them.
• You may have disturbing dreams in late pregnancy, which might be a sign that you feel anxious.

Will tiredness affect my baby?

Tiredness is normal, but it can make it hard 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 are a sign of other health problems that can affect you and your baby. It’s a good idea to speak with your doctor or midwife if you notice any signs during pregnancy:

• Anaemia — tiredness may be a symptom of anaemia due to low iron levels, which is common in pregnancy as your body needs more iron.
• Sleep apnoea (Opens in new tab) — snoring, gasping or pauses in your breathing during sleep can be a sign of sleep apnoea. This can put you at a higher risk of pregnancy problems that can affect both you and your baby.
• Anxiety or depression — feeling low, worried or on edge most of the time.

See your doctor or midwife if:

• you are feeling exhausted and getting more rest does not 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
• you are feeling anxious or depressed

It's important to eat a healthy diet when you're pregnant. If you are tired, you should try to rest when 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:

• Do not 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.
• Try to get some exercise late in the day, but not too close to bedtime.
• Try to 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.

You can improve your energy levels by:

• exercising
• trying basic relaxation techniques
• sitting down where possible during your daily activities

Most fatigue during pregnancy is normal and not harmful. However, severe or ongoing tiredness can be linked to other health problems or lead to complications if not addressed.

Possible complications include:

• increased risk of accidents or falls due to reduced concentration and alertness
• difficulty maintaining a healthy diet, physical activity and antenatal care
• worsening of mental health conditions 
• underlying conditions such as anaemia, thyroid (Opens in new tab) problems or sleep disorders that may affect your health and your baby’s growth
• pregnancy complications such as pre-eclampsia (dangerously high blood pressure), eclampsia (seizures), gestational diabetes or problems with your baby’s growth

Fatigue is often a normal part of pregnancy.

However, there are some self-care steps you can take to reduce tiredness, including:

• eating regular, balanced meals with enough iron and protein
• staying physically active with gentle, regular exercise
• keeping a consistent sleep routine and aiming for enough rest each night
• avoiding caffeine later in the day
• managing stress with relaxation techniques or support from others
• attending regular antenatal appointments
• listening to your body and resting when you need to

Learn more about pregnancy anxiety by visiting COPE (Centre of Perinatal Excellence) (Opens in new tab).

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

Information for Aboriginal and/or Torres Strait Islander peoples

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

Stronger Bubba Born (Opens in new tab) has a video and information on sleeping on your side when bubba is inside.

Languages other than English

PANDA has a checklist (Opens in new tab) available in many languages to understand how you're feeling and if you might need support.

Information for sexually and gender-diverse families

The Centre of Perinatal Excellence (COPE) has resources and tips for LGBTIQ+ parents and rainbow families (Opens in new tab).