Natural remedies for tiredness in pregnancy

Pregnant woman yawning with hand in front of mouth and holding her bare belly

Why am I so tired now that I'm pregnant?

It's completely normal to feel tired during pregnancy. Your body is working hard to grow your baby.


In your second trimester you may feel less tired. Although, if you're working or have a busy family life, you'll have a lot on your plate and will feel tired as a result.

As you approach your due date, the tiredness will probably return, because your increased weight places extra strain on your body.

You may not be sleeping well at night, especially as your bump grows. Trying to get comfortable, thinking about the birth, or needing to get up for the loo are just some reasons why rest may not come easily.

If you’re expecting twins or more, have had several pregnancies in quick succession, or have any pregnancy complications, particularly anaemia, you’re likely to feel even more tired.

How can I prevent and reduce tiredness?

If you're often tired, it follows that you should try to rest when you can. If you’re at home with small children, put your feet up if they have a nap during the day.

Surprisingly, though, keeping active can help you to fend off fatigue. At work, move away from your work station at lunchtime, have something to eat and drink and get some fresh air. Getting fresh air and exercise during the day will help you to feel more awake.

You could sign up for pregnancy exercise classes such as, antenatal aquaerobics, pilates or yoga (Alraek et al 2011). These classes help to build your strength and tone your muscles, giving you more energy (NHS 2015a).

Healthy eating will help you to combat tiredness, though this may not be easy in the first trimester, if you have morning sickness. Just nibble what you can to keep your energy levels up.

If you can manage full meals, make sure each one includes:
  • fruits and vegetables
  • a starchy wholegrain, such as pasta, rice or bread
  • a type of protein, such as red meat, fish, egg or legumes
  • low-fat dairy produce

This balance of foods will provide your body with the nutrients that you and your baby need.

Drink plenty of water so you stay hydrated. Not taking in enough fluid can add to your tiredness and give you headaches.

Try to keep your blood sugar reasonably even to avoid getting low blood sugar (hypoglycaemia), which may make you feel drained. You can do this by eating small meals, often. Try not to skip any meals, especially breakfast. Keep a snack with you, such as a banana or some savoury crackers, so that when you start to feel tired, you can top up your blood sugar.

Eat foods that are high in iron to prevent anaemia. Being short of iron will add to any tiredness you are already feeling. Dark green vegetables, a small amount of lean red meat, and dried apricots are good sources of iron.

Which complementary therapies may help with tiredness?

Many complementary therapies promote relaxation, and help to restore energy levels. Always see a registered practitioner who's qualified to treat pregnant women.

Acupuncture stimulates the release of feel-good chemicals (endorphins) in your brain (Li and Longhurst 2010, NHS 2015b). This may help address excessive tiredness.

Enjoy a relaxing bath with a maximum of three drops of aromatherapy essential oils such as lavender, grapefruit or bergamot.

Lavender oil is safe in pregnancy if you use no more than three drops at a time, but don't use it every night (Tiran 2014).

Aromatherapy massage is a relaxing option. You can either see a qualified therapist, or ask your partner to give you a massage before bed, which may help you sleep better. A drop of essential oil, mixed with a teaspoon of base oil such as grapeseed, is ideal for massage.

Bach flower remedies
Bach flower remedies such as olive and hornbeam may help you cope with your tiredness. Although there's no good evidence that Bach flower remedies are effective (Thaler et al 2009), many women enjoy using them.

Bach flower remedies come in a solution of brandy to preserve them. If you don't want to consume even a few drops of alcohol during pregnancy, they may not be for you.

If you’re exhausted and feeling stressed, talk to your midwife or doctor. They’re there to support you emotionally as well as physically throughout your pregnancy.

Check out our tips on getting more sleep during pregnancy.


Alraek T, Lee MS, Choi TY, et al. 2011. Complementary and alternative medicine for patients with chronic fatigue syndrome: A systematic review. BMC Complement Altern Med 11:87

Li P, Longhurst JC. 2010. Neural mechanism of electroacupuncture's hypotensive effects. Auton Neurosci 28; 157(1-2):24-30

NHS. 2015a. Tiredness in pregnancy. NHS Choices, Health A-Z. [Accessed November 2015]

NHS. 2015b. Acupuncture. NHS Choices, Health A-Z, [Accessed November 2015]

Thaler K, Kaminski A, Chapman A, et al. 2009. Bach Flower Remedies for psychological problems and pain: a systematic review. BMC: Complementary and alternative medicine. [Accessed November 2015]

Tiran D. 2014. Aromatherapy in midwifery practice, a manual for clinical practice. 4th edn. Expectancy: London

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