10 Effective Strategies to Handle Morning Sickness

Just as you’re ready to announce your pregnancy, the first trimester nausea hits. How can something so tiny cause such discomfort? As you find yourself constantly near the bathroom, you might wonder how long this will last or why it’s called morning sickness when it strikes at any time of day.

You’re not alone—up to 80% of pregnant women experience nausea and vomiting. Hormones, particularly human chorionic gonadotropin (HCG), are the culprits. Rising levels of estrogen and progesterone amplify your sense of smell and disrupt digestion. Other hormones that improve digestion can also lead to low blood sugar, dizziness, and post-meal fatigue. Fortunately, the nausea often eases after the first trimester, though not always.

In the meantime, we have some helpful tips to share. While nothing can completely eliminate the challenges of the first trimester, you might find relief with an extra massage or a break from cooking dinner. Not too shabby, right? Explore our top 10 suggestions, starting with a unique take on breakfast in bed.

10: Keep Crackers by Your Bed

Were your mornings before pregnancy a chaotic rush? Did you used to jump out of bed at the sound of a blaring alarm? Pregnancy likely put a stop to that routine due to unpleasant side effects like nausea and dizziness.

To wake up peacefully instead of feeling queasy, give yourself more time to get up. Set your alarm an hour earlier and snack on crackers or dry cereal kept on your nightstand as you ease into the day. These mild, carb-rich foods help calm your stomach by absorbing overnight acids and preparing you for a proper breakfast. Gradually sitting up also helps your body adjust without causing dizziness or nausea.

9: Fresh Ginger

Fresh ginger root has been celebrated for centuries as a remedy for digestive issues. The 16th-century German botanist Adam Lonicerus once noted, "Ginger benefits an upset stomach." Perhaps he should have added, "Ginger is a blessing for pregnant stomachs."

Modern research offers mixed results on ginger's ability to combat nausea, but we include it here because of its potential benefits. Importantly, it’s safe for your baby, making it worth a try. If it works, you’ve found a natural solution. Fresh ginger root can be grated into smoothies, sprinkled on salads, or steeped in hot water for tea. Ginger supplements in pill form are also available, but avoid ginger-flavored sodas, as they often lack real ginger and contain artificial flavors.

8: Oust the Odor

Do you feel like you’ve developed a bloodhound’s nose? If you can detect strong aftershave from a distance, you can thank your pregnancy hormones for this newfound sensitivity. Specifically, a surge in estrogen has amplified your sense of smell, which unfortunately worsens morning sickness by triggering nausea at the slightest whiff of unpleasant odors—something that seems to happen constantly.

The solution is to steer clear of unpleasant smells whenever possible. If the aroma of cooking meat makes you queasy, hand over kitchen duties or opt for vegetarian meals temporarily. If your laundry detergent’s scent lingers on pillowcases and sends you rushing to the bathroom, switch to a fragrance-free brand. The same applies to scented cleaning products and toiletries. You can also improve your environment by opening windows for fresh air when the weather permits. Natural scents like mint, lemon, or ginger can also help counteract nausea.

7: Lemon Drops

Sucking on lemon drops, peppermints, or specially designed lollipops for pregnant women, like Preggie Pops, might help curb nausea. These products are promoted as natural, drug-free solutions to keep morning sickness under control.

Lemon drops and flavored lollipops work well because their primary ingredients—lemon, ginger, or mint—are renowned for calming the stomach. Their slow-dissolving nature ensures they don’t overwhelm your digestive system. Additionally, their strong citrus scent can mask unpleasant odors that might otherwise trigger nausea. For those dealing with excessive saliva during pregnancy, sucking on a lemon drop can reduce discomfort and help control the gag reflex.

6: Give it a Rest

If heartburn is troubling you, focus on your posture after eating. Remain upright and seated until your food has had time to settle. This position helps prevent stomach acids from rising into your esophagus and causing discomfort. Even if you’ve never experienced heartburn before, pregnancy hormones can relax your stomach muscles, making it a common issue during this stage.

Your position while lying down also matters. Instead of lying flat, try reclining slightly elevated on your left side. This position prevents your uterus from pressing against your liver (located on the right), enhancing blood circulation to your heart and improving blood flow to your baby, uterus, and kidneys. It’s a beneficial approach all around.

5: Pace Your Meals

Even if you’re not hungry, eat small, protein-rich meals to prevent an empty stomach. Skipping meals can lead to low blood sugar and excess stomach acids, which may trigger nausea.

Consider eating a light snack during nighttime bathroom trips. Opt for soothing, easily digestible options like yogurt with fruit. This low-calorie, high-protein choice can help prevent morning vomiting. Throughout the day, snack on complex carbohydrates like whole grain crackers or pasta, which provide steady energy and stabilize your appetite.

The same healthy eating habits you follow at home can be applied when you're on the go. Always carry snacks with you, whether you're commuting, in a meeting, or at a playdate. If you're invited to dinner, offer to bring a dish you know you can comfortably eat.

4: Take Your Bs

While you might be used to minding your manners, paying attention to your B vitamins is crucial during pregnancy. Vitamins B6 and B12, in particular, can help reduce morning sickness, especially in the first trimester. Research suggests that a daily dose of 30 mg of B6 can lessen nausea, though recommendations vary between 10 to 25 mg taken three times a day. While the exact mechanism and dosage are still debated, staying below 100 mg daily (to avoid nerve damage) makes it a safe option to consider.

Vitamin B12 is also safe and may help reduce vomiting. A daily intake of 4 to 25 micrograms, taken twice a day, can be effective. If pills are difficult to swallow, consider liquid supplements, which many compounding pharmacies can prepare for you.

You can also increase your B vitamins through foods like red meat, eggs, clams, liver, and octopus. However, for convenience, taking B vitamins in pill form might be the better option.

3: Acupressure

Apply pressure to a specific point on your arm to ease nausea. Located about 2 inches (5 centimeters) or three fingers above the inner wrist crease, between the wrist tendons, this pressure point can be massaged with your thumb for five minutes per arm. Repeat as needed until nausea subsides.

Alternatively, you can use specialized wristbands designed to target this pressure point. Brands like Sea-Bands or BioBands, originally used for motion sickness, can also alleviate morning sickness. These bands, equipped with a plastic button, often provide relief within minutes of being placed over the pressure point.

2: Keep It Bland

Eating spicy, fried, or fatty foods during the first trimester might increase the risk of nausea. For most women, sticking to bland foods is a safer choice, as these are easier to digest and less likely to cause discomfort.

Consider following the Bananas-Rice-Applesauce-Toast diet, a long-recommended approach for soothing upset stomachs. Adding yogurt to this mix can provide a nutritious twist. These simple, filling foods can help you transition from the nausea-filled first trimester to the more flexible eating habits of the second trimester.

If you find yourself craving specific foods, like potato chips or ice cream, don’t stress about maintaining a balanced diet. The priority is to keep food down, so even if you’re only eating olives or other favorites, it’s perfectly fine for now.

1: Pregnancy Massage

In the past, pregnant women often avoided massages during the first trimester due to concerns about miscarriage. Today, certified prenatal massage therapists use this practice to help reduce morning sickness symptoms—provided the woman isn’t actively nauseous during the massage. The key is to identify your "wellness window," whether it’s a specific day or a few hours when you feel less nauseous and more relaxed. Many therapists who specialize in prenatal care understand the need for flexibility in scheduling during the first trimester.

Pregnancy massage can lessen the intensity of morning sickness by focusing on specific areas that help reduce nausea, such as the center of the breastbone and the inner ankle bone. Combined with overall tissue stimulation, massage also lowers anxiety and improves circulation, enhancing your sense of well-being. Be sure to drink plenty of water afterward to help flush out any toxins released during the massage. This practice can leave you feeling more relaxed and better prepared for the rest of your pregnancy, culminating in the ultimate reward: your baby.