Morning sickness is one of the most common symptoms of early pregnancy. Despite its name, it can occur at any time, day or night. However, it’s usually worse when you wake up in the morning. It can make mums-to-be feel queasy, tired, and frustrated.
The good news is, for most women morning sickness is temporary and can be eased with a few simple home remedies and lifestyle changes.
Morning sickness usually begins in early pregnnacy—often between 4th and 7th week. It usually settles between 16th to 20th week of pregnancy. However, for some women, it can last longer.
Although it can make you feel miserable, morning sickness isn’t usually harmful for your baby.
Morning sickness is thought to be linked to hormonal changes during early pregnancy.
Other possible triggers include:
For many women, nausea is worse first thing in the morning. Before getting out of bed , try having a light snack—such as a few plain biscuits, dry toast, or crackers—and sit up slowly.
You can make your morning sickness a little more manageable by keeping a small snack by your bedside.
Instead of taking 3 large meals, try to take 5 to 6 small meals throughout the day. An empty stomach can make nausea worse, so keeping something light in your system can help keep your blood sugar levels steady and calm your stomach.
Go for bland, and easy to digest foods, like:
Steer clear of spicy, greasy, and overly rich foods. They can be harder to digest and make nausea worse.
Ginger has been used for hundreds of years as a natural remedy for nausea and vomiting. Research suggests ginger may also help ease morning sickness in some women, so it’s worth giving it a try.
You can take it in many forms like ginger tea made with fresh ginger slices, ginger biscuits, ginger ale (made with real ginger), or crystallised ginger. You can also add freshly grated ginger to your soups.
It’s easy to become dehydrated when you’re frequently vomiting. But drinking too much water at once can make nausea worse. So it’s better to take small sips of water throughout the day.
Other options that can help you stay hydrated and are also gentle on your stomach, include:
chilled herbal teas like peppermint or red raspberry tea. You can also add some lemon or ginger in your herbal teas.
Just a heads up: Not all teas are safe during pregnancy, so it’s better to ask your healthcare provider first.
To improve hydration, try snacking on water-rich fruits and vegetables like watermelon, peaches, tomatoes, and cucumber.
Foods rich in protein can also help with nausea during pregnancy. A protein-rich diet will also help you meet the high protein needs during pregnancy.
You can snack on foods rich in proteins, like:
Hot foods and drinks are more likely to trigger gag-reflex. So if cooking aromas make you feel sick, try cold meals instead. They have milder smells and are more palatable during pregnancy.
You can try cold foods like salads, sandwiches, or chilled smoothies that can be easier to tolerate.
Vitamin B6 is highly important for healthy development of your baby’s brain and nervous system. On the plus side, it can also help reduce nausea during pregnancy.
You can get vitamin B6 naturally from foods like:
Your doctor might also recommend vitamin B6 supplements for you during early pregnancy.
Reminder: Always check in with your doctor or midwife before starting any supplements during pregnancy.
Fatigue and stress can make nausea worse.Try to take plenty of rest and small breaks during the day to relax.
Gentle activities like prenatal yoga, deep breathing, or a short walk in fresh air can help you feel better.
Keeping your stress levels low and taking a good sleep can make a big difference.
Here’s a guide by Babymore on the importance of sleep during pregnancy.
You might notice that certain smells or foods make your nausea worse. It can be anything from coffee and perfume to fried foods.
Try to identify your personal triggers and avoid them as much as you can.
If cooking smells are difficult, ask your partner or family to help with meal preparation, or try preparing meals when you’re feeling your best.
Morning sickness is a normal part of early pregnancy, but severe or persistent vomiting should not be ignored. You should contact your midwife or GP if you:
These may be signs of hyperemesis gravidarum—which may require medical care to make sure you and your baby are healthy.
Morning sickness can be uncomfortable but it’s a normal part of early pregnancy. The good news is there are a few small things like eating smaller meals, sipping fluids regularly, and trying soothing remedies like ginger, that can help many women find relief.
If your symptoms are severe or persistent, don’t ignore them—check in with your doctor or midwife.
