Pregnancy is a time of incredible change—physically, emotionally, and hormonally. One of the most common experiences people notice is how their energy levels and sleep patterns shift across trimesters. From the overwhelming fatigue of early pregnancy to the restless nights of the third trimester, understanding what’s happening can make the journey a little easier.
What happens:
During the first trimester, rising levels of progesterone—a hormone essential for maintaining pregnancy—make many people feel unusually tired. This hormone acts like a natural sedative, promoting sleep but also causing daytime drowsiness. At the same time, frequent nighttime awakenings are common due to increased urination, nausea, and hormonal fluctuations.
Energy and sleep profile:
Daytime: Low energy, frequent fatigue
Nighttime: Sleepy but disrupted, trouble staying asleep
Why: Hormonal surges, nausea, frequent urination
Tips:
Take short naps if needed, but avoid long ones late in the day.
Stay hydrated earlier in the day to reduce nighttime bathroom trips.
Light snacks before bed can help ease nausea.
What happens:
By the second trimester, many expectant parents feel a surge of renewed energy. Morning sickness often eases, and progesterone levels stabilize somewhat. Sleep tends to improve, though vivid dreams and occasional leg cramps may still interrupt rest.
Energy and sleep profile:
Daytime: Higher energy, improved alertness
Nighttime: More restful sleep, though not always perfect
Why: Hormones stabilize, physical discomfort less intense
Tips:
Use this time to establish healthy sleep routines.
Stay active with gentle exercise (like walking or prenatal yoga), which supports energy and nighttime rest.
Experiment with sleep positions—side sleeping, especially on the left side, improves circulation and comfort.
What happens:
As the baby grows, sleep becomes more challenging. Physical discomfort, back pain, heartburn, and frequent urination all increase nighttime waking. Restless legs syndrome and vivid dreams are more common. Fatigue often returns during the day, leaving many parents-to-be feeling drained.
Energy and sleep profile:
Daytime: Increased fatigue, low stamina
Nighttime: Fragmented sleep, difficulty finding a comfortable position
Why: Physical discomfort, frequent awakenings, hormonal changes preparing the body for birth
Tips:
Use pillows to support the belly, back, and legs (a full-length body pillow can be a game-changer).
Elevate the head of the bed slightly to ease heartburn.
Practice relaxation techniques before bed, like deep breathing or guided meditation.
Rest when you can—even short naps can help replenish energy.
Energy and sleep during pregnancy change dramatically across the three trimesters. The first trimester often brings overwhelming fatigue, the second offers a welcomed boost, and the third makes rest harder as the body prepares for birth.
Listening to your body, adjusting routines, and practicing good sleep hygiene can make these shifts more manageable. And most importantly—remember that these changes are normal, temporary, and part of your body’s incredible work of growing new life.
If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.