10 Tips for Dealing with Morning Sickness

Note: This information is for general, educational purposes only, and does not replace the advice of a health care professional.

Morning sickness getting you down? Here are some options for helping you cope with that nauseous feeling:

  1. Get plenty of rest. Stress and fatigue can exacerbate morning sickness. Rest, relax and go to bed early. Make time for catnaps during the day if you can, but don’t take a nap right after you’ve eaten.
  2. Spoil yourself with breakfast in bed. Instead of getting straight out of bed on an empty stomach, savor a snack, like crackers or dry cereal, in bed and give yourself 20-30 minutes to slowly start your day.
  3. Graze, instead of eating big meals. Having an empty stomach can make morning sickness worse. So can eating too much. Make sure your stomach isn’t too empty or too full by eating small meals or snacks throughout the day.
  4. Drink between meals. It’s important to stay hydrated. The more dehydrated you become, the more nauseated you’ll be, but it may be hard to keep fluids down when you’re suffering from morning sickness. Try sipping liquids between meals, rather than at mealtimes. Keep in mind that the temperature of the liquid can make a difference. Some women find that room temperature beverages make them gag.
  5. Eat foods that are high in protein. Rich, spicy, acidic or greasy foods may trigger nausea, so try to avoid them, especially at night. Simple, protein-rich foods such as nuts may help you feel better. You may need to experiment to find the foods that work for you.
  6. Try cold meals. The smell of cooking can also bring on feelings of nausea. Sticking to cold foods like salads and sandwiches may be a good alternative when you’re feeling nauseous. Prepare foods that are bland and don’t have a strong odor.
  7. Sniff a lemon. Morning sickness is often associated with certain smells. For some women, smelling a cut lemon helps to ease nausea. You may also find it soothing to drink sparkling water or iced tea with lemon slices.
  8. Add a little ginger to your life. Ginger – ginger tea, ginger ale, ginger snaps– may help to settle your stomach, but use it in moderation.
  9. Wear a Sea Band. Sea bands are wristbands that use acupressure pulse points to combat nausea.
  10. Boost your intake of vitamin B6. Some studies have shown that taking 50 mg of vitamin B6 daily helps with pregnancy-induced nausea. Check how much vitamin B6 is in your pregnancy multivitamin and talk to your health care provider before adding any supplements to your diet.

It may also be useful for you to track your morning sickness in a diary. Tuning yourself in to when that nauseous feeling is worst and when it gets better can help you find times in the day when it’s easiest to eat and drink. Talking to a friend who has been through it may also help ease that morning sickness misery.

If your morning sickness is so severe that you are constantly vomiting and can’t keep anything down, consult your health care provider about the possibility of having hyperemesis gravidarum, which may require medical treatment.