Jun 25, 2026

First Trimester Tips: Sleep, Nausea & Energy in Early Pregnancy

If you're feeling overwhelmed, exhausted or just full of butterflies over what is to come, here's our practical guide to navigating sleep, nausea and energy in early pregnancy, so you don't feel like you're doing it solo.

1. First Trimester Fatigue: Why power naps are your new best friend

In the first trimester, your progesterone levels skyrocket, which can leave you feeling more tired than you ever thought possible. Think of it as your body's way of making sure you slow down while it performs the pretty heroic task of growing a whole placenta.

Lean into the nap: If the afternoon slump is hitting harder than usual, don't fight it. If you can, even a 20-minute power nap or rest can reset your energy levels. Set an alarm so you don't oversleep and throw off your nighttime routine.

Can't nap?

Try a "quiet moment": Step away from screens, practise five minutes of deep breathing, and give your nervous system a chance to rest. It's not a nap, but it's the next best thing.

2. How to Manage Morning Sickness in the First Trimester

Despite the name, pregnancy nausea doesn't check the clock. It can strike morning, noon, or right when you're trying to fall asleep. The key is keeping your energy stable so those queasy waves don't knock you sideways.

Small and frequent wins: Instead of three large meals, aim for small, bland snacks throughout the day. Keeping something like plain crackers or dry biscuits on your bedside table can help settle your stomach before you even get out of bed.
Set up hydration stations: We're sorry - we know it all tastes gross right now. Try some cucumber or lemon slices in your water and keep it close by to sip on periodically to keep yourself topped up.
Track your triggers: Some smells or foods may set things off more than others. Keeping a quick note on your phone of what helps (and what doesn't) can save you a lot of trial and error.

3. Build Your Support System Early

The first trimester is often the "quiet" phase of pregnancy, but that doesn't mean you have to navigate it alone. Even one trusted person who knows what you're going through can make a huge difference.

Find your safe space: Whether it's your partner, a trusted friend, or an online community, having somewhere to share your excitement (and your nerves) helps lighten the mental load as you move toward the second trimester.

Start a "brain dump" list: Between the hormonal shifts and the flood of new information, it's completely normal to feel a bit foggy. A running list on your phone for midwife or GP questions, things to research, or items you'll eventually need can help clear the mental clutter. You supporting you also counts!

4. Pregnancy Sleep Tips: Create a soothing bedtime sanctuary

You don't need to worry about side-sleeping just yet (that usually kicks in during the second trimester), but now is the perfect time to build healthy sleep habits that will serve you well for the months ahead.

Try a "digital sunset": Your brain is probably racing with to-do lists. Try putting your phone away 60 minutes before bed and swapping the scrolling for a warm bath or a book. It signals to your body that it's time to wind down.
Comfort is everything: Your body temperature might be fluctuating and everything feels tender. Comfortable breathable cotton or bamboo pyjamas can help you stay cool and comfortable through the night.

5. Look Ahead with Gentle Preparation

You don't need to buy the whole nursery just yet, but whilst your mind is racing and time is passing, getting acquainted with baby sleep is well worth the time and effort while there is some energy in the tank.

Learn the basics of safe sleep : Start looking into the foundations of safer sleep for newborns. Sleep can look very different once a newborn arrives so a little prep can help.

Move your body gently: If you're feeling up to it, light exercise like walking or prenatal yoga can improve your mood and help you sleep better.

The first trimester can be a whirlwind of emotions, physical changes and late night Google spirals. Doing practical things that make you feel genuinely good are what get you through this trimester so take a walk, eat the chips and tell salad you'll see it again in a few months time.

A Little Note for the Journey

The first trimester is a marathon, not a sprint. Some days you'll feel like a glowing goddess, and other days you'll want to stay in your pyjamas until further notice. Both are perfectly acceptable. You're doing something incredible and it's all part of the magic and chaos of parenthood.