Boost Your Energy in the Third Trimester

Feeling exhausted in your third trimester? You’re not alone - but there are simple, effective ways to regain your energy. Here’s what works:

• Eat for energy: Focus on protein-rich meals, iron-packed foods, and balanced snacks like Greek yogurt with berries or apple and almond butter.

• Stay active: Try low-impact exercises like walking, swimming, or gentle stretches to improve circulation and mood.

• Improve sleep: Use pregnancy pillows, keep your bedroom cool, and practice relaxation techniques like deep breathing.

• Ease discomfort: Manage back pain, swelling, and heartburn with posture adjustments, heat therapy, and small, frequent meals.

• Stay hydrated: Drink at least 64 oz of water daily and snack on water-rich foods like watermelon.

If fatigue feels extreme, consult your doctor to rule out conditions like anemia or gestational diabetes. By combining proper nutrition, safe exercise, and quality rest, you can feel more energized and ready for childbirth.

How to Combat Pregnancy Fatigue: Energy-Boosting Tips

Food Choices for Energy

In the third trimester, your body requires an extra 450 calories each day ^[1]. Focus on eating smarter to maintain steady energy levels rather than just increasing portion sizes.

Energy-Packed Meal Ideas

Pairing proteins with complex carbohydrates can help keep your energy stable throughout the day. Dr. Temeka Zore, an Ob-Gyn and Reproductive Endocrinologist, emphasizes:

Minimizing dramatic spikes and falls in your blood sugar is best maintained by foods that can provide energy and maintain your blood sugar at more constant levels. Foods such as proteins and complex carbohydrates are excellent sources of energy that provide essential nutrients for your body and can maintain your blood sugar levels. ^[2]

During this stage, aim for about 71 grams of protein daily ^[3]. Here are some meal ideas to keep your energy levels up:

• Whole grain toast with eggs or avocado

• Quinoa bowls topped with lean chicken or tofu

• Sweet potatoes paired with black beans

• Greek yogurt mixed with fresh fruit and granola

Iron is also important at this stage, with a daily requirement of 27 milligrams ^[2]. Add iron-rich ingredients like spinach, lentils, or iron-fortified cereals to your meals.

Easy Energy-Boosting Snacks

Snacks packed with nutrients can help you avoid energy dips. Registered Dietitian Ilyse Schapiro shares:

Oatmeal is rich in B vitamins, which are great for energy. ^[2]

Here’s a quick guide to balanced snacks that can provide lasting energy:

Snack Combo	Benefits
Apple + almond butter	Natural sugars + protein
Greek yogurt + berries	Protein + antioxidants
Hummus + veggie sticks	Protein + fiber
Trail mix with nuts and dried fruit	Healthy fats + natural sugars
Cottage cheese + mango	Protein + folate

Staying Hydrated

Hydration plays a key role in keeping your energy up. Aim to drink at least 64 ounces (about 8 cups) of water daily ^[4]. Here are some tips to make staying hydrated easier:

• Use a refillable water bottle to track your intake

• Add flavor with mint, lemon, or cucumber ^[2]

• Eat water-rich foods like watermelon

• Set phone alerts to remind you to drink water

Dehydration can often feel like fatigue, so keeping up with your fluid intake is a simple way to support your energy levels.

Pregnancy-Safe Exercises

Staying active during your third trimester can help boost energy levels for both you and your baby.

Simple Cardio Activities

Low-impact cardio is a great way to stay fit without putting too much strain on your body. Walking, swimming, and stationary cycling are excellent options. Start small - just 5 minutes daily - and work up to longer sessions as you feel comfortable ^[5].

Activity	Duration	Benefits	Special Considerations
Walking	30 minutes	Improves circulation, easy on joints	Wear supportive shoes; stick to even surfaces
Swimming	20–30 minutes	Eases joint pressure, total-body workout	Use pools with handrails; skip hot tubs
Stationary Cycling	15–20 minutes	Boosts cardiovascular health	Adjust seat for comfort; maintain upright posture

Pair these activities with gentle stretches to improve core strength and balance.

Gentle Movement and Stretches

Adding stretches to your routine can help your body adapt to the changes pregnancy brings. Pilates instructor Kate Marcin explains:

Pilates is a fantastic way for women to build core stability during pregnancy. The core weakens as the bump grows, and can lead to back pain and sciatica. ^[7]

Here are some safe and effective exercises to try:

• Modified squats: Strengthen your legs while keeping your feet shoulder-width apart.

• Wall push-ups: Maintain upper body strength without overexerting.

• Pelvic tilts: Relieve lower back pressure and improve flexibility.

• Side-lying leg lifts: Promote muscle stability in a supported position.

Exercise Safety Guidelines

Before starting any exercise routine, it’s essential to check with your healthcare provider. Stop immediately if you feel dizzy, experience chest pain, or notice contractions ^[8].

Keep these safety tips in mind:

• Stay hydrated and avoid working out in hot weather.

• Wear a supportive sports bra and consider a belly support belt for added comfort.

• Keep your pace slow enough to hold a conversation.

• Avoid lying flat on your back after the 16-week mark ^[6].

During pregnancy, joints loosen and balance is more difficult. Doing exercises that stabilize the connections at the joints will prevent injury. ^[7]

Sleep and Rest Tips

Getting enough quality sleep is just as important as maintaining good nutrition and staying active, especially in your third trimester. Making small adjustments to your sleep environment can make a big difference.

Comfortable Sleep Setup

Sleeping on your left side can improve blood flow, which is helpful during this stage of pregnancy. Here are some ways to create a more comfortable sleep environment:

Sleep Aid	Purpose	How to Use
Pregnancy Pillow	Provides belly and back support	Place it between your knees and behind your back
Mattress Topper	Eases pressure points	Opt for an egg crate style for hip relief
Wedge Pillow	Reduces heartburn	Use it to slightly elevate your head

Keep your bedroom cool, dark, and quiet. Wear loose, breathable sleepwear made from natural fibers for added comfort.

Bedtime Relaxation Methods

Relaxation techniques can help ease your mind and body before bed. Allina Health emphasizes this approach:

Finding ways to relax helps move past fear and puts your mind and body at rest. ^[9]

Consider adding these methods to your nighttime routine:

• Deep Breathing: Place one hand on your chest and the other on your belly. Breathe slowly and deeply, focusing on the rise and fall of your belly.

• Progressive Muscle Relaxation: Start at your toes and work your way up, tensing and then releasing each muscle group as you exhale.

• Guided Imagery: Use meditation apps or audio tracks designed for pregnancy relaxation and pain relief. These can help you unwind and prepare for better sleep ^[9].

These techniques can also make daytime naps more refreshing.

Smart Napping Guide

Short naps can help fight fatigue in your third trimester without affecting your nighttime sleep. Family Medicine Physician Tiffany Casper suggests:

The ideal nap length is between 15 and 30 minutes. ^[11]

To make the most of your naps:

• Nap before 3 p.m. to avoid disrupting your nighttime sleep ^[10].

• Use an alarm to keep naps short and refreshing.

• Create a calm environment, similar to your nighttime setup.

• Give yourself 5–10 minutes to fully wake up before getting back to your day.

For an extra boost, a small cup of coffee before your nap might help you feel more alert when you wake up.

Dealing with Tiredness

Feeling tired and uncomfortable is common during the third trimester of pregnancy. With up to 70% of pregnant women reporting back pain ^[17], managing these issues can help you maintain energy and improve your overall well-being.

Physical Comfort Tips

Addressing physical discomfort can make a big difference in how you feel. Here are some common pregnancy-related issues and ways to handle them:

Discomfort	Solutions	Additional Tips
Back Pain	Heat therapy, support binders, proper posture	Wear supportive shoes; sleep on your left side
Swelling	Compression stockings, leg elevation	Avoid standing for long periods
Heartburn	Small, frequent meals; avoid trigger foods	Wait 2–3 hours after eating before lying down
Leg Cramps	Maintain electrolyte balance, stretch often	Try gentle, regular movement

Dr. Darby E. Murphy, OB/GYN, advises:

I recommend using a heating pad on the lower back, stretching, and taking an over-the-counter medication, like Tylenol, in moderation. ^[14]

To ease discomfort, keep good posture by lifting your chest and relaxing your shoulders ^[16]. A maternity support belt can also help reduce back strain during daily activities. And don't forget - managing stress can go a long way in boosting your energy.

Stress Relief Methods

Dr. Alison Stalzer, DO, Ob/Gyn, explains:

In the third trimester, fatigue often stems from poor sleep and overall discomfort. ^[13]

To manage stress and preserve energy, try these strategies:

• Engage in light exercise

• Take short, regular breaks

• Practice meditation or breathing techniques

• Stick to a consistent routine

• Hydrate with 10–12 glasses of water daily ^[15]

If discomfort persists, consider consulting a prenatal-certified physical therapist or chiropractor for targeted solutions ^[14].

When to Call Your Doctor

While fatigue is a normal part of pregnancy, certain symptoms should prompt a call to your healthcare provider. These include severe headaches, sudden extreme fatigue, difficulty breathing, ongoing dizziness, or unusual swelling.

As WebMD Editorial Contributors point out:

If you aren't sure if a symptom is serious, but you just don't feel like yourself, trust your instincts and call your provider. If there is a problem, you will get prompt attention. If there isn't, you will be reassured. ^[18]

Additionally, watch for signs of sleep disorders. Restless legs syndrome affects about 15% of pregnant women ^[12]. Your doctor can check your iron levels and recommend treatments if needed.

Vitamins and Support

Key Pregnancy Nutrients

In the third trimester, staying on top of your nutrition is key to keeping your energy up. The U.S. Food and Drug Administration provides clear daily recommendations for essential nutrients:

Nutrient	Daily Requirement	Why It Matters
Iron	18 mg	Helps with increased blood volume and ensures oxygen delivery
DHA	300 mg	Supports brain development and keeps energy levels steady
Calcium	1,300 mg	Keeps your bones strong
Vitamin D	400 IU	Helps your body absorb calcium effectively

These nutrients help your body handle the demands of late pregnancy, from maintaining energy to supporting your growing baby. Alongside these essentials, safe natural energy boosters can also help you feel more energized.

Safe Natural Options

When looking for ways to boost your energy naturally, stick to options that are safe for pregnancy. For example, Traditional Medicinals offers a Pregnancy Tea made with raspberry leaf, stinging nettle leaf, and other herbs that support vitality ^[19].

If your prenatal vitamins are causing discomfort, here are some tips to make them easier to take:

• Take them after meals to reduce nausea.

• Try a gentler formula, like Rainbow Light Prenatal One.

• Split your doses throughout the day if your healthcare provider approves.

• Take them at the same time daily to maintain steady nutrient levels.

In addition to vitamins and nutrition, having the right support can make a big difference in how you feel.

Getting Help from Others

Feeling physically comfortable is a huge factor in managing your energy. Tools like the Bub's Maternity Pillow™ can improve your sleep, helping you feel more rested.

This is also the time to lean on others for help. A support schedule can make everyday tasks more manageable. Ask family members to assist with things like:

• Cooking meals or handling grocery shopping

• Tidying up around the house

• Running errands

• Setting up the nursery

• Joining you for prenatal appointments

Accepting help can free up your energy for what truly matters - taking care of yourself and preparing for your baby’s arrival.

Conclusion

Maintaining energy during the third trimester comes down to three main elements: proper nutrition, safe movement, and quality rest. A balanced approach can help you stay strong and ready for childbirth.

Here’s a quick breakdown:

Area	Key Actions	Benefits
Nutrition	Eat small, protein-rich meals	Keeps energy levels steady
Movement	Engage in light activities like walking or swimming	Improves circulation and mood
Rest	Prioritize sleep and short breaks	Helps reduce fatigue

By focusing on these areas, you can better manage the challenges of late pregnancy. Dr. Alison Stalzer explains:

In the third trimester, fatigue is more often related to the fact that it can be hard to sleep and you're generally uncomfortable ^[13]

Creating a relaxing sleep environment and sticking to the rest tips above can ease these difficulties.

Additionally, don’t hesitate to lean on your support network. As highlighted in our guide on physical comfort, having others assist with daily tasks not only lightens the load but also helps conserve energy. Dr. Adelaide Packard underscores this:

Taking time for self-care when you're pregnant is one of the best ways to keep your health and your baby's health in check ^[20]

With the right strategies and support, you'll have the stamina to navigate these final weeks of pregnancy.