By Jayne Cherrington-Cook

How to ease first trimester fatigue and appetite loss: Calm rituals that work

While the first trimester is super exciting – you’re pregnant! – there are some downsides to those early weeks of pregnancy. First trimester fatigue and appetite loss are two of the most common symptoms, and they’re no joke. In fact, studies show that up to 94% of women experience extreme tiredness in the first trimester, while 40–70% report a drop in appetite due to nausea or general queasiness.

It’s all part of your body working overtime to support new life, but that doesn’t make it any easier to power through the day. That’s where small, calming rituals and safe, pregnancy-friendly products can make a real difference. Natural, home-based self-care options can give you the kind of gentle, effective support to help ease those early symptoms without overwhelming your senses or adding more to your to-do list.

Why fatigue and appetite loss happen in the first trimester

Feeling utterly wiped out or suddenly turned off by your favourite foods? You’re not alone. Fatigue and loss of appetite in the first trimester are driven by a whole range of physical and emotional changes happening behind the scenes.

Hormonal shifts: As your body ramps up production of progesterone and HCG (the pregnancy hormone), it can leave you feeling unusually tired and queasy. These hormones are essential for supporting your pregnancy, but they can also wreak havoc on your energy levels and digestion. In particular, pregnancy fatigue, caused by these hormonal changes, is your body’s way of telling you to slow down and get ready for this big life event that is about to happen.

Fluctuating blood sugar levels: Your metabolism is working overtime to support your growing baby, which can lead to dips in blood sugar. These can trigger fatigue, light-headedness, and nausea, especially if you’re struggling to eat regular meals.

Lower blood pressure: Pregnancy naturally causes blood vessels to relax, which can lower your blood pressure. That might make you feel dizzy, faint or generally low on energy, particularly when standing up or moving too quickly.

All the emotions: Even if you’re overjoyed to be pregnant, it’s completely normal to feel anxious or overwhelmed. The emotional weight of this big life change can add to the physical exhaustion you’re already feeling. Worries about the pregnancy, labour or even caring for a newborn can also prevent you from sleeping well, adding to your tiredness.

The good news? These symptoms are completely normal and temporary, often easing up by the start of the second trimester. That said, just because they’re common doesn’t mean they’re easy, which is why taking gentle care of yourself during this time is so important.

Gentle rituals to ease pregnancy fatigue

If you’re struggling with first trimester fatigue, there are some simple ways to help ease the symptoms, and while nothing will eliminate tiredness completely, small daily rituals can go a long way in helping you feel more supported and in control.

While it may seem counterintuitive to get some exercise, according to the NHS website, this is one of the most effective ways to combat fatigue. We’re not talking about an intensive cardio class, but a short lunchtime walk, a few stretches in the morning or a pregnancy yoga session can leave you feeling more alert and also help you drift off more easily at night.

Creating a restful routine as you wind down for bed is also important, especially if you’re suffering from pregnancy insomnia. Start by ditching the caffeine and choose a light herbal tea or some herb-infused water to help signal to your body that it’s time to relax. Pair it with a warm bath or light a candle with a calming scent, such as lavender, to ease tension and prepare your mind and body for sleep.

You might even want to introduce some self-massage after your bath. Using a pregnancy-safe body oil like ours will not only help nourish your skin, it also gives you a moment of quiet care, helping you feel grounded and more ready for sleep.

And during the day? Listen to your body. Rest when you need to, keep snacks nearby to help stabilise your blood sugar, and don’t underestimate the power of a midday lie-down.

How to cope with loss of appetite in early pregnancy

While it might be tempting to skip food when you’re feeling queasy, it’s actually better to eat small, frequent meals throughout the day. Studies have shown that ginger, whether in tea, biscuits, or as a supplement, can significantly reduce morning sickness, so try incorporating it wherever you can. And if you’re not eating much, make sure what you do eat is of good quality. Focus on nutrient-rich, easy-to-digest foods like smoothies, mashed avocado, porridge or plain yoghurt with fruit. These provide gentle nourishment without overwhelming your system.

If you’re struggling to keep anything down, stick to bland, simple options like toast, plain biscuits, rice or bananas. Something is always better than nothing and even small amounts can help stabilise your blood sugar and ease nausea.

It’s not just what you eat, but also how you eat it that can help improve your appetite. If you’ve got other kids or a busy home life, it may be hard to carve out time to sit and eat, but a calm, unhurried environment can make a real difference. Sitting down properly, chewing slowly and giving yourself permission to rest while you eat can help your body digest more easily.

You can also try pairing scent with taste. For example, light an aromatherapy pregnancy candle with ginger or lemon while sipping on a light soup or herbal tea. This gentle sensory combo may help calm your system and make eating feel a little more manageable.

Self-care products that support first trimester wellness

The right natural products can gently support your body and mind through this early stage, without overwhelming your senses.

Soothing body oil

Hydrate your skin and calm your senses with our Pregnancy Stretch Mark Oil, packed with nourishing oils like sweet almond, apricot kernel and jojoba. It’s perfect for a gentle self-massage after a bath or shower, especially helpful if your skin is feeling tight or sensitive. The delicate blend of lavender, mandarin and petitgrain is subtle enough for scent-sensitive days, but still offers a moment of calm.

Calming candles

Our Pregnancy Candle is designed to work with your body, not against it. Light one while you’re resting, journaling or doing simple breathing exercises to ease nausea. The soft scent with top notes of lavender, petitgrain and lemon won’t overwhelm, while the warm glow helps create a peaceful, grounding atmosphere, even if your day’s been anything but.

Bedside wellness kit

Think of your bedside table as more than just a place for your phone and water bottle. It can become a little sanctuary of calm to help you unwind at the end of the day. Creating a simple wellness wind-down kit is a lovely way to make bedtime feel more intentional, especially when sleep is elusive in early pregnancy.

Start with a hydrating lip oil to soothe dryness, and a calming spray you can mist onto your pillow or around your space to set a restful mood. Add a nourishing balm for any dry patches or areas that need a little extra care. And finally, keep a silky sleep mask close by to help block out light and gently cue your body that it’s time to rest.

It doesn’t need to be elaborate – just a few thoughtful touches to help you slow down, exhale, and ease into sleep more peacefully.

When to worry: Signs to talk to your midwife or GP

Some level of fatigue, nausea and appetite changes are completely normal in early pregnancy, but it’s equally important to know when to seek support. If something doesn’t feel right, trust your instincts. That’s what your midwife or GP is there for.

You should get in touch with a healthcare professional if:

  • You’re unable to keep any food or fluids down for more than 24 hours
  • You’re losing weight in the first trimester
  • You feel dizzy or faint often, or are struggling to stay hydrated
  • Your fatigue feels extreme, to the point where you’re unable to function day to day
  • You’re feeling persistently low or anxious, or are struggling with your mental wellbeing


Remember, if you’re unsure about what’s normal and need reassurance it’s always okay to ask.

A gentle reminder

The first trimester can be a tough ride – full of big changes, small discomforts and emotions that seem to shift by the hour. Pregnancy fatigue can hit hard, and when you’re also dealing with loss of appetite in the first trimester, even the smallest tasks can feel overwhelming. But through all the queasiness and tiredness, there are gentle ways to support yourself. Simple self-care rituals, like resting when you can, nourishing your body with small, soothing meals, or using calming products at bedtime, can bring a sense of ease to the days when first trimester fatigue is at its peak.

If you’re looking for thoughtful ways to nurture yourself during this time, take a look at our Pregnancy Self-Care Collection, which we’ve created to help you feel calm, comforted and cared for, naturally.

Because you deserve to feel good – even when you’re running low on energy (or snacks).