Tips for Managing Fatigue in Pregnancy

Pregnancy fatigue hits different. It’s not just “I stayed up too late” tired — it’s full-body, soul-level exhaustion that can feel like you’ve been hit by a truck, then asked to keep functioning like a normal human being. You’re growing a whole human, your hormones are on a wild ride, and your body is working overtime... so yeah, of course you’re wiped out.

If you’re reading this while half-asleep or trying not to cry from exhaustion, take a deep breath. You’re not alone. These are real, doable tips to help you manage pregnancy fatigue!

Rest When You Can, Not Just When You “Have Time”

Forget the productivity culture lies — rest is productive in pregnancy. You don’t need to earn your rest. If your body is asking for downtime, listen. This might mean napping at 11 a.m. or going to bed at 8 p.m. or lying down for 10 minutes in your car before picking up your big kids. Do it.

If you’re working a job or chasing toddlers, rest might not be easy to come by. But even five minutes of intentional stillness can recharge your nervous system. Take the breaks. Close your eyes. Breathe.

Eat. More. Food. (Yes, Really.)

Undereating during pregnancy is more common than people realize — especially if you’re nauseated, bloated, or feel too busy to cook or meal plan. But low blood sugar and nutrient depletion can actually make fatigue worse.

Eat regularly. Eat protein. Don’t be afraid of snacks. Try some carrots with almond butter, a hard-boiled egg, cheese sticks, or trail mix. And stay hydrated! Dehydration is a sneaky energy zapper. Add a pinch of sea salt or an electrolyte powder to your water if you're feeling extra drained.

Say No Without Guilt

Say it with me “boundaries are good.” So let pregnancy be your season of enforcing those boundaries. If something drains your energy, it’s okay to say no. That dinner invite? The extra project at work? The phone call with your aunt who talks for two hours? You can decline. Protect your energy like your life depends on it — because your sanity kinda does.

Need help drawing those boundaries? That’s where finding a doula can be powerful. A good doula isn’t only there for birth or postpartum — they’re there to support your whole pregnancy, help you advocate for yourself, and remind you it’s okay to say, “Not today.”

Bonus: setting boundaries now will only help you to continue setting boundaries once your baby arrives!

Move Your Body (Yes, Sometimes When You Don’t Feel Like It)

This one sounds backward — you’re exhausted, so you should rest, right? Yes, AND. Gentle movement actually boosts circulation, improves oxygen flow, and releases endorphins that help combat fatigue.

You don’t need to go for a run or hit the elliptical, a short walk, a 10-minute prenatal yoga video, dancing in your living room, or a few pelvic tilts are enough to help. The goal here isn’t to “work out” — it’s to help yourself feel better.

Bonus: regular movement helps you sleep better. Which brings us to...

Fix Your Sleep Hygiene

Listen. If you’re scrolling TikTok in bed for an hour before trying to fall asleep, we need to talk. Quality sleep in pregnancy is hard enough with the midnight pee trips, achey hips, and trippy dreams — don’t make it harder with bad pre-bed habits.

• Turn off all screens 30-60 minutes before bed. Don’t hate us, but this is the TOP tip for improving your sleep!

• Try a pregnancy pillow. Seriously, they’re magic.

• Wind down with a magnesium drink, an epsom salt bath or a calming tea… or all 3.

• If racing thoughts keep you up, journal or brain-dump before bed. You can also try hypnobirthing tracks, pregnancy affirmations, or prayer.

Get Blood Work Done

Not to get all clinical, but some fatigue has a root cause beyond just being pregnant. If your body is dragging despite doing “all the right things,” ask your provider to check your iron, ferritin, B12, vitamin D, and thyroid. Low iron or thyroid issues are super common in pregnancy, and easily treatable!

Stop Comparing Yourself to Everyone Else

We’ve all seen that influencer who’s “glowing” at 10 weeks, running errands with full lashes and her hair looking fab. Cool. Good for her. But if you’re lying on the couch wearing the same clothes from yesterday and too tired to cook dinner — you’re not doing it wrong. You’re just doing it real.

Everyone’s pregnancy looks different. Some people get a second-trimester energy boost. Others don’t. Simple as that!

Ask for Help

Pregnancy is hard enough without trying to do it all on your own — you don’t need to prove you can tough it out. If you need meals, ask for them. If you need someone to clean, ask for that too.

And if you don’t have people lining up to support you? Build your team. Hire the help. Lean on community groups. Connect with a birth or postpartum doula. A doula can’t magically fix fatigue, but they can help carry the load or give you tips so you don’t have to do everything yourself.

Fatigue in pregnancy is real and frustrating. Small changes can make a big difference. And support can change everything.

At National Baby Co., we’re here to walk with you through it all — the exhaustion, the overwhelm, the wild beauty of growing a baby. If you’re struggling, don’t wait. Find a doula.

You’ve got this. And we’ve got you.