Neha Arti 
You probably expect to feel tired in the third trimester, but you might be wondering why you’re feeling fatigued so early on. Some people even experience pregnancy insomnia in the first trimester.
In this guide, you’ll learn what causes tiredness and insomnia in the first trimester.
Best of all? We’ll discuss 11 natural remedies for insomnia during pregnancy.
Feeling Tired in the First Trimester
If you’re feeling tired in the first trimester, know that it’s usually normal. There are a few reasons why you might be feeling tired during early pregnancy:
- Hormonal changes. This early on, hormonal changes could be making you feel tired. Consider that your body is going through a lot and that can take a toll.
- Pregnancy symptoms. If you’re experiencing morning sickness, nausea and vomiting can make you feel fatigued. It may also be keeping you up at night.
- Low iron. If you aren’t getting enough iron through your diet and prenatal vitamins, it may be contributing to your tiredness.
- Stress. Stress and anxiety may be adding to your first trimester tiredness. You may be stressed about becoming a parent or you may be stressed about something else entirely, like how your finances or job will be impacted. All of this thinking can make you feel even more tired in the first trimester. Anxiety can also lead to pregnancy insomnia.
- Pregnancy cravings. During the first trimester, you might be having your first cravings. If you’re starting to eat foods that are causing your blood sugar levels to spike and crash, that could be contributing to your tiredness. Consider if your diet has changed since pregnancy.
The good news is that your first trimester tiredness is likely to leave by the second trimester. Although some may still feel drained, you’re likely to regain some energy. However, during the third trimester, as your baby belly grows, fatigue will likely return. This is for a few reasons. Not only can a bigger belly make it more difficult to sleep, but the aches that come along with carrying extra weight may also keep you up at night.
First Trimester Trouble Sleeping & Pregnancy Insomnia
If you have trouble sleeping in the first trimester, or pregnancy insomnia, you aren’t alone.
Pregnancy Insomnia Symptoms
Pregnancy insomnia symptoms include:
- Having trouble falling asleep
- Having trouble staying asleep
- Waking up too early or too often
- Feeling tired during the day
- Having a hard time focusing in the day
- Worrying about getting sleep
If you’re having trouble sleeping, you can try the first trimester sleep remedies in this post. However, if pregnancy insomnia is making it difficult for you to do daily activities, it’s time to contact your doctor.
Remedies for Tiredness and Trouble Sleeping in the First Trimester
If you’re having trouble sleeping in the first trimester, try these remedies below.
Keep a Bedtime Schedule
The first trimester is a great time to contemplate your habits and set new schedules.
If you don’t already, keep a bedtime schedule. This can train your body to know when to fall asleep and wake up. Inconsistent sleep schedules can make any trouble sleeping in the first trimester even worse. Even if you can’t fall asleep at a certain time, set a goal to be in bed at a specific time.
Try Relaxation Techniques Before Bedtime
Using calming techniques can help you fall asleep. You can try:
- Guided Progressive Muscle Relaxation
- Listening to calming music, like meditation music
- Doing a sleep meditation
Get Comfortable
Although it sounds simple, getting comfortable may be difficult, even in the first trimester. You might be feeling extra hot, making it hard to fall asleep. It might also be harder to find the right position.
Consider lowering the temperature in your bedroom or opening a window if you’re cool. Changing your bedsheets to lighter ones may also help if you’re too hot. Now is also a great time to invest in pregnancy pillows. These allow you to sleep in a variety of positions and will be even more helpful when your belly grows.
Take Naps
When you can, take naps during pregnancy, especially in the first trimester when your hormones are changing. You might nap after getting home from work or find time on the weekends.
Try Stretching
If you need a quick energy pick-me-up, try a quick stretch. Get up from your desk and move around. Consider a light stretch or a quick walk.
Avoid Caffeine
If you’re having a hard time sleeping, cut down your caffeine intake. During pregnancy, you should be limiting your caffeine intake anyway, but if you’re having trouble sleeping in the first trimester, consider cutting it out entirely. This includes coffee, caffeinated tea and sodas.
Make Time to Relax
Whether you can’t sleep because of pregnancy insomnia or you’re tired for other reasons, make time to relax. During early pregnancy, not only are hormonal changes likely to make you feel more tired, but the stress of becoming a parent could also be tiring. Although this is an exciting time, it can also be exhausting.
Give yourself time to relax. That could mean doing nothing after work instead of scheduling activities. It could also mean giving yourself more time for self-care or doing something you enjoy. Taking breaks and relaxing looks different to everyone.
Accept Help
When other people offer help, accept it. It could be a family member offering to make a meal or a co-worker offering to take on a little extra work. Whatever it is, now is the time to accept this help.
Eat a Balanced Diet
A poor diet can contribute to tiredness. Cravings for carbs can leave you with a sugar crash, making you feel depleted of energy. When you can, try to maintain a balanced diet, which will help ensure you have the most energy you can.
You should also consider eating several small meals a day instead of three larger ones. This can help keep your energy balanced throughout the day.
Get Exercise
If you’re feeling tired in the first trimester, consider getting some exercise. Although it’s counter-intuitive, getting enough exercise can help give you more energy during the day. It can also help sleep quality and length.
Exercise is safe and recommended during most pregnancies, but be sure to check with your doctor before beginning any new exercise program. Avoid exercising near bedtime and aim for morning physical activity instead.
If you’re looking for ideas on getting physical activity during pregnancy, read our guides:
- 11 Easy and Super Fun Pregnancy Exercise Ideas That You’ll Actually Do
- Pregnancy Exercises on Ball: 11 Best Birthing Ball Exercises
- 9 Types of Prenatal Workouts You’ll Love: Must-Try Exercises
- 7 Exercises to Make Labor Easier and Less Painful
Have Some Self-Compassion
Although it can be difficult to accept that you need sleep, rest, and naps in the first trimester, try to have some self-compassion. Realize that your body is doing some hard work and give it some self-love by having an understanding of what it’s going through. Next time you feel bad about feeling tired, remember it’s normal and take extra time sleep or relax.
When to See a Doctor
Although it’s normal to experience tiredness during pregnancy, if you’re experiencing insomnia, it’s a good idea to talk to your doctor. This is especially true if other symptoms are causing your pregnancy insomnia, such as nausea. Your doctor may be able to help you alleviate the symptoms, making it easier to sleep.
If you believe your pregnancy insomnia or first trimester fatigue is caused by a mental health issue, like anxiety, talk to your doctor or see a therapist or counselor. While it’s normal to experience some stress as your life changes, if it’s impacting your ability to fall or stay asleep, reach out for help.
If therapy is outside your budget, contact your local health community center about local free or low-cost resources. Also consider therapists that work on a sliding scale, meaning that they adjust their fees to your income.
Summary: Trouble Sleeping in the First Trimester
It’s common to have trouble sleeping and feel tired during the first trimester. This may be caused by hormones or pregnancy symptoms, like nausea, taking all your energy. Other causes, like stress and diet, may also be contributing.
If you’re having trouble sleeping, try the sleep remedies in this post. If you’re experiencing pregnancy insomnia, you should tell your doctor.
Do You Have Fetal Doppler?
A fetal doppler is a device that allows you to hear your baby’s heartbeat. Simply use the probe to detect the heartbeat and listen as it’s amplified through the speakers. Families say it provides a unique bonding experience. You can even use it to create keepsakes!
