How to get energy during first trimester

How to get energy when pregnant, first trimester

How to get energy when pregnant, first trimester

Wondering How to get energy when pregnant, the first trimester? Congratulations mama! You have recently found out about your precious little human. No doubt pregnancy is exhausting, and it’s normal to feel fatigued. It usually happens during the first or third trimester. 

I have created an ultimate guide on increasing your energy levels during the first trimester of pregnancy. It involves staying hydrated, eating healthy meals, and pampering yourself. 

Continue reading to learn how to stay active, hydrated, and energized during the first trimester. 

Causes of exhaustion in the first trimester

During the first trimester, your body creates a little human living on your energy levels. During the trimester, the primary building process is the formation of the placenta and other life changes that makes you exhausted. 

  • Mood swings
  • Pregnancy symptoms
  • Aches in the body make it hard to fall asleep.
  • Lower glucose levels and low blood pressure are standard in early pregnancy
  • Vomiting, headaches, and nausea keep you awake
  • Sleep disturbance can also make you nauseous
  • Frequent bathroom visits at night due to the growing uterus and high progesterone level.

The physical changes that come with the bit of life growing in your body can make you feel exhausted. Though the first trimester is exhausting, there are many things that you can do to make yourself feel better. 

How to get energy when pregnant, first trimester

Though the first trimester is exhausting, you can do many things to energize yourself. 

Improving sleep hygiene

Improve your sleep hygiene during pregnancy
  • Getting light is the first thing; go for the natural light for 10 minutes as soon as you woke up. It will set your circadian rhythm and make you sleep at the desired time. 
  • Avoid intense light before bed as it can suppress your sleep hormone melatonin. So 90 minutes before sleeping, dim your lights or use blue-light-blocking glasses for laptops or mobiles. While using the bathroom at night, use the mobile flashlight instead of the bright lighting.
  • Keep your bedroom dark and quiet. It will benefit in reducing stress and slowing down your body for rest. Read, journal, practice yoga, and listen to calming music. Keep the room 65 to 68 degrees Fahrenheit. Use an eye mask, blackout curtains, or earplugs to turn your room into a sanctuary. 

Read a journal, practice yoga, or listen to music before sleeping. 

Stay hydrated

Drinking lots of water should be a priority for pregnant women. Dehydration can result in fatigue and exhaustion during the first trimester. Avoid the heat as it will increase the dehydration chances.

According to the Institute of Medicine, a pregnant woman in a temperate climate should aim to have 100 ounces of water daily. Spread the water intake throughout the day and ensure not to drink a lot before bed. 

Drinking much water at a time will make you feel overly full for extended periods. Instead, try keeping a water container by your side and keep taking sips throughout the day.

Live in coordination with your circadian rhythm.

Living in sync with your circadian rhythm can boost your energy levels and has many other benefits. If your schedule allows, then pay your sleep debt with some naps. Here’s the best way to do it. 

  • Maintain a regular schedule. Aim to wake up and sleep at the same time each day. So, take a nap every day rather than sleeping till noon.
  • If you have a flexible schedule, sleep and wake up when your body asks you to. You can also reset your circadian rhythm if that doesn’t fit well with your job. 
  • Avoid having large meals close to your bed timing. It can help in reducing your digestive issues and heartburn problems. 

Stay active

Taking naps is far more appealing than doing exercise. But staying active makes you feel better and energized. Keeping your body active will increase your oxygen intake and blood circulation will keep you from feeling fatigued. 

However, avoid adding a late-night gym routine to your to-do list. It can also result in insomnia. The more early you will do exercise, the better it will be if you are active before getting pregnant. Suppose you were very active before getting pregnant; it’s okay to slow it down and lower its intensity in the first trimester. In the end, you want to feel energized, not exhausted. 

You must consult your doctor before adding any pregnancy workout to your schedule, as the baby’s health comes first. 

Manage stress levels

Sometimes it’s good to have stress as it motivates us to chase our dreams. It even sharps the focus and boosts the immune system but only at a specific point. Too much of anything is harmful to health. Too much stress can have a destructive impact on your body and can make you feel exhausted. 

According to a study in the Journal of Midwives, pregnant women can experience exhaustion. They concluded that anger, depression, and anxiety are all connected. 

However, the more exciting thing was that the fatigue was not related to the number of hours you work or other environmental factors like the number of children. The final data revealed that this exhaustion couldn’t be resolved with stress, but you can get help by managing your stress levels. 

You can get the benefits from your go-to stress relief activity. It can also apply to the duration beyond pregnancy.

Avoid Caffeine

According to experts, pregnant women should reduce their caffeine intake to two cups of coffee or even less to 200 milligrams daily. Caffeine can disturb your sleeping patterns and keep you awake at night.

Caffeine can also keep your baby active at night and cause them to kick and roll in your tummy. So it’s better not to exceed the recommended limit for your and your precious little one’s health. 

Keep a journal

If you are anxious or worried during the pregnancy, try keeping a journal and note the causes and reasons that make you nervous. Due to the constant changes in hormones, women can have vivid dreams that make them nervous and disturb their sleep by waking them up at night. 

A journal or a sleep diary is enough to determine how long it takes to fall asleep and improve your sleep quality by overcoming distractions. 

Other activities

If you are still searching for an activity, then try the following:

  • Reading an interesting book
  • Doing yoga
  • Progressive relaxation
  • Getting a massage
  • Listening to music
  • Making yourself a cup of tea
  • Aromatherapy
  • Deep breathing; using your abdominal muscles
  • Meditations
  • Drinking a cup of tea
  • Prayer or participation in a religious community


How to overcome tiredness in the first trimester?

Try taking naps in the morning. Try going to bed early in the morning and having enough fluids in the daytime. Drinking enough fluids during day time and avoid drinking too much before bed. It will help in reducing the urge to urinate at night. 

Why is the first trimester so hard?

During the first trimester, your body goes through many changes that involve the growth of a new life. The continuous changes in the hormone level make you exhausted and drained. In the first trimester, doctors recommend resting as much as possible to feel positive and energized. 

Which trimester is worst for tiredness?

Though tiredness and fatigue tend to vary for every woman, generally, most women will feel tired more than usual during the first trimester of their pregnancy. Fatigue during pregnancy is expected in the first trimester and goes away during the second but, most of the time, returns in the third trimester. 

Which trimester is the hardest?

During pregnancy, the first trimester is usually the hardest one. During this period, your body is undergoing several changes, and it’s average for the body to adjust. 


Many women ask, “How to get energy when pregnant in the first trimester.” During the first trimester, your body goes through a lot of changes, not only physical but hormonal as well. Try adding healthy things to your diet and avoid having foods high in unhealthy carbs. Take plenty of rest and drink lots of water and take proper rest. 

In the first trimester, it’s easy for a woman fell into the guilt of not being able to do any work properly. Remember that carrying a little human in your belly is your most important job. Pamper yourself and kick off the stress as you are doing great. 

With time you will be able to manage everything properly.