How to manage second-trimester fatigue
By the second trimester, you might have expected to feel more energised. For many mums, this middle phase is indeed easier than the first—but that doesn’t mean you’re suddenly full of energy.
Fatigue can still be very real in the second trimester, especially if you’re working, managing older kids, or simply adjusting to the physical demands of pregnancy. The good news is that there are simple ways to support your body and gently restore some energy.
Here’s what to know—and how to manage—second-trimester fatigue with care and compassion.
Why Am I Still So Tired in the Second Trimester?
Even if nausea and early exhaustion have eased, your body is still doing a tremendous amount of work. Reasons for ongoing fatigue include:
- Rapid baby growth: Your baby is growing rapidly in the second trimester, which increases your body’s energy demands.
- Increased blood volume: Your heart is working harder to support your growing uterus and placenta.
- Hormonal shifts: Progesterone can still affect your energy, mood, and sleep patterns.
- Interrupted sleep: Leg cramps, vivid dreams, heartburn, and frequent urination can all interfere with quality rest.
- Low iron levels: Many women begin to develop mild anemia in the second trimester.
- Busy life demands: Work, home responsibilities, and emotional changes all add to the load.
Fatigue doesn’t mean you’re doing something wrong—it simply means your body needs support.
Simple Ways to Boost Your Energy in the Second Trimester
1. Prioritise Rest and Sleep
Try to go to bed earlier or sneak in a short nap during the day. Even 15–30 minutes of rest can help reset your energy. Listen to your body—it may ask for more downtime than usual.
2. Nourish Your Body with Iron-Rich Foods
Fatigue can be worsened by low iron levels. Eat a variety of iron-rich foods such as:
- Leafy greens (like spinach and kale)
- Red meat or iron-fortified cereals
- Lentils, beans, and tofu
Pair these with vitamin C (like citrus fruits) to help with absorption. Ask your midwife or GP to check your iron levels if you’re feeling persistently low.
3. Eat Small, Balanced Meals Frequently
Large meals can leave you sluggish. Opt for smaller, protein-rich meals and snacks throughout the day to keep your blood sugar steady. Think Greek yoghurt with nuts, boiled eggs, wholegrain toast, or hummus and veggies.
4. Stay Hydrated
Dehydration can worsen fatigue and headaches. Aim for around 8–10 glasses of water a day. Keep a reusable water bottle nearby and sip often.
5. Get Gentle Exercise Daily
Though it may seem counterintuitive, light movement can actually improve your energy. Try:
- A short walk in fresh air
- Prenatal yoga or stretching
- Swimming or water aerobics
These boost circulation, reduce stress, and support better sleep.
6. Limit Screen Time Before Bed
Screens can interfere with your ability to wind down and fall asleep. Try creating a relaxing nighttime routine that includes reading, journaling, or deep breathing.
7. Protect Your Time and Energy
It’s okay to say no to extra commitments. Pregnancy is a valid reason to slow down. If you work, see if you can adjust your schedule or workload slightly. If you have older children, consider asking family or friends for help during especially tiring weeks.
8. Listen to Your Body
Every pregnancy is different. Some women feel energised in the second trimester, others don’t. Trust what your body is telling you. Rest is not laziness—it’s a necessary part of growing a baby.
When to Talk to Your Doctor
If you’re experiencing severe fatigue that doesn’t improve with rest, or any of the following symptoms, speak to your provider:
- Dizziness or shortness of breath
- Heart palpitations
- Frequent headaches
- Pale skin or lips
- Low mood or signs of depression
- Difficulty functioning day-to-day
Your care team can check for conditions like iron deficiency, thyroid issues, or prenatal depression—and offer support or treatment if needed.