Dealing With Morning Sickness

Curious about how to deal with morning sickness or what can ease morning sickness? Discover these effective tips that can help reduce nausea with minimal effort.

Pregnancy is a beautiful journey, but the accompanying morning sickness can be quite challenging. Fortunately, there are several ways to manage it.

Common remedies to combat morning sickness include getting plenty of rest, identifying and avoiding nausea triggers, staying hydrated, and, if necessary, seeking medical advice.

According to Dr. Marjorie Greenfield, an OB-GYN and author of The Working Woman’s Pregnancy Book, around 70% of pregnant people experience nausea in the early stages of pregnancy, and about 50% also deal with vomiting. “It’s extremely common, but highly individualized,” Dr. Greenfield explains. “Some people feel sick all day, others primarily in the evening, and some only when they haven’t had enough sleep.”

So, when does morning sickness typically start? Dr. Greenfield notes that pregnancy-related nausea can begin as early as six weeks and tends to peak around the eighth or ninth week.

If you’re fed up with constant queasiness, keep reading to discover 15 strategies for managing morning sickness. And take comfort in knowing that for many, the nausea subsides or completely disappears between weeks 12 and 14.

Steps on How To Deal With Morning Sickness

Take a Break

If you’re experiencing morning sickness, getting enough rest is crucial. Often, the mere thought of getting out of bed can make the nausea worse. While it’s not always possible to take time off from work or other responsibilities, if you have the chance to rest, take it.

Some workplaces require a doctor’s note for sick days, so be sure to reach out to your healthcare provider to obtain the necessary documentation. Your body is working hard to nurture your growing baby—taking time for yourself is essential.

Even better, Dr. Greenfield suggests planning a “vacation” during your seventh or eighth week of pregnancy when morning sickness typically peaks. This allows you to rest without the need to announce your pregnancy to colleagues before you’re ready. Plus, the break will give you a chance to recover both physically and mentally.

Sniff a Fresh Scent

Certain smells can make your nausea worse, whether it’s the unpleasant odor of the trash can or the overpowering perfume of a colleague in a crowded space. On the flip side, refreshing scents like citrus or specific herbs may help alleviate morning sickness.

“Morning sickness is often triggered by certain smells,” says Miriam Erick, M.S., R.D., senior dietitian and nutritionist at Brigham and Women’s Hospital in Boston and author of Managing Morning Sickness: A Survival Guide for Pregnant Women. “Strong, unpleasant, or unavoidable smells can intensify nausea,” Erick explains.

Although there isn’t conclusive scientific evidence to prove an increased sense of smell during pregnancy, many people report heightened sensitivity to odors. Some experts believe pregnancy hormones could be the cause.

When you can’t escape a smell, try counteracting it with something fresh. Carry a small bottle of lemon extract, essential oil, or a sprig of rosemary in your bag, and take a discreet sniff when needed. “I refer to it as the scent between you and the world,” says Erick, emphasizing how a pleasant smell can act as a buffer from offensive odors.

Get Support

You might be used to handling things on your own, but speaking up about how you’re feeling can significantly help with morning sickness. Being open about what triggers your nausea allows those around you to offer support and make small adjustments that can ease your discomfort.

For instance, your partner may not realize that their soap’s fragrance is bothering you or that kissing you after eating a pizza (without brushing their teeth first) sets off your gag reflex. Communicate openly about these triggers, and let them know what small changes they can make to help you feel more comfortable.

Track Your Nausea

Monitoring when and where your morning sickness occurs can help you spot patterns, which may reveal triggers you can avoid. By identifying these, you can take steps to minimize or prevent nausea.

For instance, if you notice that you tend to feel queasy every evening, it might be due to the lingering aromas from your neighbors’ cooking. Or if you find yourself nauseous around 3 p.m., it could be a co-worker’s daily popcorn routine that’s setting you off. Once you recognize what sparks your morning sickness, you can either avoid these triggers or find ways to counteract them when they arise.

Stay Hydrated

While it may seem like a simple task, staying hydrated can feel challenging when you’re battling morning sickness. However, it’s vital to keep up your fluid intake because dehydration can actually make nausea worse, as Dr. Greenfield points out.

Finding creative ways to get fluids down can make a big difference. Miriam Erick has observed that for some people, salty snacks like potato chips or cheese curls help settle the stomach and spark thirst. Others find relief through popsicles, ice-cold drinks, or hot beverages. Temperature can play a key role—some people find that lukewarm drinks trigger gagging, while very cold or hot drinks are easier to tolerate.

Find Foods That Work for You

Eating may be the last thing you want to do when you’re nauseous, but finding the right foods can help manage morning sickness. According to Heidi Murkoff, co-author of What to Expect When You’re Expecting, different foods work for different people. “What soothes one person’s nausea might trigger vomiting in another,” she explains.

There are no universal solutions when it comes to the best foods for morning sickness, but many find that bland, carbohydrate-rich snacks such as crackers, dry cereal, and pretzels can help. Others swear by cold treats like popsicles or watermelon fresh from the fridge.

Fatty and spicy foods may upset some people’s stomachs, but if you discover that they work for you, feel free to indulge in them. The key is to experiment and find the foods that are easiest for you to keep down.

Eat Small Amounts Often

Instead of forcing yourself to eat large meals, try eating small portions more frequently throughout the day. This approach can prevent your stomach from becoming too empty or too full, both of which can contribute to nausea. By keeping light, easily digestible snacks on hand, you can help manage your symptoms and keep your energy levels up.

Eat Small Amounts Often

Many people find that snacking throughout the day helps alleviate morning sickness. Heidi Murkoff, co-author of What to Expect When You’re Expecting, refers to this as the “Six Meal Solution.” She explains that when your stomach is empty, the digestive acids have nothing to work on but your stomach lining, which can intensify nausea.

However, eating too much at once can also strain your digestive system, leading to discomfort and queasiness. The key is to maintain a balance by keeping your stomach slightly full all day and even during the night. This approach can help fend off morning sickness before it begins.

Murkoff recommends always having easy-to-digest snacks on hand, such as crackers, pretzels, dried fruit, or nuts—whatever you can manage to eat. She also suggests nibbling on a small snack before getting out of bed in the morning to prevent the onset of nausea. Likewise, a light snack before bedtime can help regulate your blood sugar levels overnight, reducing the chances of waking up feeling sick.

Try Ginger

Ginger has been celebrated for centuries as a natural remedy for digestive discomfort, and it may offer relief for morning sickness as well. A 2014 meta-analysis found that using ginger for at least four days increased the chances of improving early pregnancy nausea and vomiting by five times.

There are many ways to incorporate ginger into your routine. You can add a thin slice of fresh ginger to a cup of hot water for a soothing tea, or sip on flat ginger ale made with real ginger.

If that doesn’t appeal to you, try ginger tea, ginger-flavored lozenges, or even ginger candy. Crystallized ginger, gingersnaps, and gingerbread are other tasty options. Miriam Erick also suggests warming ginger jam in the microwave and drizzling it over vanilla ice cream for a delicious way to settle your stomach.

Adjust Your Screens

It may sound surprising, but making simple adjustments to the screens you use—such as your phone, tablet, or computer—could help reduce feelings of nausea. Bright screens and the subtle flicker they emit may trigger or worsen morning sickness for some people.

To mitigate this, Erick advises changing your screen settings to minimize eye strain. You can enlarge and bold the text, adjust the brightness, and change the background color to something softer, like pink or tan. These changes can make your device more comfortable to look at and reduce the likelihood of nausea.

In addition, it’s a good idea to take frequent breaks from screens. Briefly stepping away to do something else or simply closing your eyes for a few moments can help reduce the strain and ease queasiness.

Distract Yourself

While morning sickness can be hard to ignore, focusing on something else can sometimes ease the discomfort. Distracting your mind by reading a book, solving a Sudoku puzzle, or taking a short walk might help alleviate nausea.

For some people, light exercise even helps to relieve morning sickness. If physical activity feels good to you, it’s worth trying, but always listen to your body. If you start to feel tired or more nauseous, it’s time to stop and rest.

Carry a Morning Sickness Survival Kit

No matter how often it happens, getting sick in public is never something you get used to. To feel more prepared and in control, consider packing a morning sickness survival kit with a few essential items.

Dr. Greenfield suggests keeping a clean shirt in your bag, along with toiletries like a toothbrush, toothpaste, or a small bottle of mouthwash to help you freshen up after an episode. Breath mints can also provide quick relief for lingering bad tastes.

A plastic bag (for emergencies when you can’t make it to a bathroom in time) is another smart addition, along with some light snacks, such as crackers or pretzels. These can help settle your stomach and prevent it from becoming too empty, which can sometimes trigger nausea.

Consider Taking Medication

If your morning sickness is particularly severe and you struggle to keep anything down, it might be time to consider medication. According to Dr. Robert Atlas, an OB-GYN at Mercy Medical Center in Baltimore, a combination of vitamin B6 and Unisom (doxylamine succinate) has proven effective for many people dealing with nausea during pregnancy.

If that doesn’t provide relief, stronger prescription medications such as anti-nausea drugs or acid reflux blockers may help. It’s always essential to consult with a healthcare provider before starting any medication.

In more extreme cases, such as hyperemesis gravidarum (a severe form of morning sickness), prescription medications like Compazine (prochlorperazine), meclizine, Zofran (ondansetron), Reglan (metoclopramide), and Phenergan (promethazine) could be prescribed to help manage the condition.

Once you have the green light to take medication, don’t worry about harming your baby. In fact, relieving your symptoms will benefit both you and your baby. “It’s crucial not to let morning sickness get out of hand in an attempt to avoid medication,” says Dr. Greenfield. “Dehydration, calorie deprivation, and malnourishment are unhealthy for both you and your baby.”

Be Open to the Unusual

Sometimes, the most unexpected remedies can be the ones that work best for morning sickness. Pay close attention to what seems to help, even if it seems unconventional, and don’t hesitate to embrace what works for you.

For example, Betsy Stephens, a mom from West Orange, New Jersey, credits bubble gum-flavored Barbie toothpaste as her morning sickness “lifesaver.” “Regular toothpaste made me gag in the mornings,” Stephens says, “but the Barbie-flavored version allowed me to brush my teeth without getting sick.”

Monica Florville, a mom from Port-au-Prince, Haiti, found that Coca-Cola—whether cold or warm—was the only thing that consistently helped her manage nausea during her pregnancy. No matter how odd a remedy may seem, if it brings you relief, it’s worth sticking with it.

Wear an Acupressure Wristband

If you’ve ever worn sea sickness wristbands on a cruise, now might be a good time to dig them out—they could help ease morning sickness as well. These acupressure wristbands apply gentle pressure to a specific point on the inner wrist that is believed to be linked to nausea and vomiting. Though primarily used for motion sickness, many people swear by their effectiveness for pregnancy-related nausea too.

While Dr. Atlas points out that the scientific evidence supporting acupressure for morning sickness is mixed, some individuals still report finding relief with these bands.

For example, Jennifer Rickert from Columbus, Nebraska, said acupressure wristbands helped alleviate her persistent nausea, though she noted they made her wrists ache slightly. In her case, the wrist pain might have served as a distraction from the nausea itself.

The good news is that acupressure, along with acupuncture, is considered safe during pregnancy, so there’s no harm in giving it a try. As Dr. Atlas says, there’s no risk to your baby—so feel free to press and poke away in your quest for relief.

Lie Down

Sometimes, the simplest solution for morning sickness is the most effective: just lie down, close your eyes, and take a few deep breaths. Rest is one of the best remedies for nausea, and many people find that sleeping can help them escape the discomfort altogether. Plus, your body needs the extra rest while growing a baby.

If you already have young children at home, consider enlisting a babysitter, family member, or friend to help out so you can catch up on some much-needed sleep. For those struggling to nap, try wearing a sleep mask or a pair of dark sunglasses to block out bright light, helping you drift off to a more restful and nausea-free slumber.

Additional Insights to Dealing with Morning Sickness

Here are some additional insights and tips on how to deal with morning sickness:

1. Keep Track of Food and Drink

Identifying specific foods or drinks that trigger nausea can help you avoid them. Keeping a food diary might help pinpoint the times when you’re most susceptible to nausea and what dietary changes can alleviate or worsen symptoms.

2. Eat Protein-Rich Foods

Some research suggests that protein may help reduce nausea. High-protein snacks such as boiled eggs, yogurt, nuts, or lean meats can stabilize blood sugar levels and help ward off morning sickness.

3. Try Vitamin B6 Supplements

Vitamin B6 (pyridoxine) has been shown to reduce nausea in some pregnant individuals. You can get it from foods such as bananas, avocados, chicken, and whole grains, or speak to your healthcare provider about taking a supplement.

4. Experiment with Aromatherapy

In addition to sniffing fresh citrus or herbs, certain essential oils, like peppermint, lavender, or lemon, can help relieve nausea. Dab a drop of oil on your wrist or use a diffuser to fill the room with soothing scents that may ease queasiness.

5. Cold Compresses

Applying a cold compress or a cold, wet cloth to your forehead or neck can help reduce nausea. This is especially useful if your morning sickness is accompanied by feelings of dizziness or overheating.

6. Acupuncture

Some pregnant individuals have found relief from morning sickness through acupuncture, a traditional Chinese medicine practice that involves inserting very fine needles into specific points on the body. While it may not work for everyone, it’s a low-risk treatment option worth exploring.

7. Try Lemon or Peppermint Candies

Sucking on lemon or peppermint-flavored candies can help soothe nausea. The strong, pleasant flavor can act as a distraction and provide temporary relief from morning sickness.

8. Avoid Strong Smells

Morning sickness can be aggravated by strong smells like cooking food, perfumes, or cleaning products. To manage this, ensure your living space is well-ventilated or use odor-neutralizing sprays. Avoid exposure to these triggers whenever possible.

9. Stay Active

While it might seem counterintuitive, gentle activity like walking or prenatal yoga can sometimes reduce the severity of nausea. Moving your body increases blood flow and can help shift focus away from the nausea.

10. Eat in a Calm Environment

Stress and anxiety can sometimes worsen morning sickness. Try eating in a peaceful, quiet environment, free from distractions and stressors, which can make mealtimes more enjoyable and less nausea-inducing.

11. Avoid an Empty Stomach

An empty stomach can make morning sickness worse, so it’s helpful to snack throughout the day. Having small, easy-to-digest snacks between meals helps maintain blood sugar levels and prevents the build-up of stomach acid.

12. Hydrate with Electrolyte Drinks

If water alone makes you nauseous, try sipping on electrolyte drinks like coconut water or an electrolyte-rich sports drink. These can keep you hydrated while also replacing lost nutrients.

13. Try Relaxation Techniques

Practicing deep breathing, meditation, or mindfulness exercises can help alleviate some of the stress and discomfort of morning sickness. Reducing stress can positively impact how your body handles nausea.

By combining these strategies, you can develop a personalized approach to managing morning sickness based on what works best for your body.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.