Despite its misleading name, morning sickness can hit you any time of the day, bringing nausea, vomiting, and exhaustion into what’s supposed to be a joyful time. The good news? You’re not alone, and there are remedies that actually work to help you find some relief. While every pregnancy and body is different, trying out these practical remedies can make a real difference. This list is filled with natural options, dietary tips, lifestyle tweaks, and a little encouragement to help you feel a bit more like yourself.

What Causes Morning Sickness?

Morning sickness, or nausea and vomiting during pregnancy, is largely blamed on those fluctuating pregnancy hormones, particularly human chorionic gonadotropin (hCG). For some, it can be mild, while others may find it fairly debilitating. Stress, fatigue, and even strong smells can also make symptoms worse. The important thing to remember is that it’s (generally) a sign of a healthy pregnancy, and while it may feel endless, it won’t last forever.

That said, managing morning sickness can make a world of difference in how you feel day to day. Shall we dig into remedies?

1. Ginger Is Your New Best Friend

Ginger has been a trusted remedy for nausea for centuries, and it’s one of the most popular go-tos for morning sickness relief. From soothing your stomach to easing that queasy feeling, it’s a superstar of natural remedies.

How to Use It:

  • Ginger Tea: Brew fresh slices of ginger in hot water or buy pregnancy-safe ginger tea bags. Sip slowly when you’re feeling queasy.
  • Ginger Chews or Capsules: Keep ginger candies or chews in your bag for on-the-go relief. Capsules can be helpful if you want a concentrated dose (ask your doctor first).
  • Ginger Ale: Go for the real-deal kind made with actual ginger, not the sugary soda version.

Tip: Pay attention to how much ginger your body can comfortably handle—too much might upset your stomach.

2. Stay Hydrated (But Go Easy)

Pregnancy already increases your body’s need for fluids, and morning sickness can make staying hydrated even trickier, especially if you’re vomiting. Sipping water throughout the day, instead of gulping down large quantities at once, can be kinder to your stomach.

What to Try:

  • Cold Water with Lemon: Add a slice of lemon for a refreshing zing that can help settle nausea.
  • Ice Chips or Popsicles: Sometimes chewing on ice or enjoying a lightly flavored popsicle makes hydration more manageable.
  • Electrolyte Drinks: Coconut water or pregnancy-safe hydration drinks can keep electrolyte levels in check without excess sugar.

If plain water feels like too much, experiment with herbal teas (ginger or peppermint are great) or broths for an extra burst of flavor and nutrients.

3. Eat Small, Frequent Meals

An empty stomach can often make you feel worse, as the acid in your stomach is left without any food to digest. On the flip side, eating a big meal might leave you feeling overly full and nauseous. The sweet spot? Small, frequent meals.

What to Focus On:

  • Carbs and Protein: Crackers, toast, or plain rice can be easy on your stomach, while a small portion of protein (like peanut butter, eggs, or a handful of nuts) can help keep nausea at bay.
  • Avoid Greasy or Spicy Foods: These can be harder to digest and might exacerbate queasiness.
  • Bedtime Snack: A protein-rich snack before bed (like yogurt or cheese) can help stabilize your blood sugar overnight, reducing morning nausea.

No appetite? It’s okay to start small. Even one or two bites of crackers or fruit can help your stomach settle.

4. Try Acupressure or Acupuncture

Acupressure and acupuncture are two time-tested remedies for nausea that many pregnant people swear by. The premise? Pressure is applied to certain points on your body to help relieve that uneasy feeling.

What You Can Do:

  • Acupressure Bands: These stretchy wristbands, often called sea bands, target the P6 acupressure point on your wrist. They’re drug-free, safe for pregnancy, and easy to wear throughout the day.
  • Acupuncture: Performed by licensed practitioners, acupuncture can provide relief for those with more severe symptoms. Many find it calming as well.

If you’re skeptical, acupressure bands are a low-commitment option to start with—you might be surprised how much they help.

5. Rest as Much as You Can

Easier said than done, but rest is crucial when it comes to battling morning sickness. Fatigue and overexertion can make nausea worse, so balancing your day with moments of calm can go a long way.

Ways to Prioritize Rest:

  • Take short naps during the day if possible, especially if your nights are interrupted.
  • Avoid rushing around in the morning (hello, the name “morning sickness” exists for a reason).
  • Lie down after meals to avoid feeling lightheaded or woozy—but keep your head slightly elevated rather than flat to aid digestion.

It’s also okay to ask for help. Whether it’s letting someone else handle dinner or cutting back on commitments, be kind to yourself and take it easy when needed.

6. Peppermint Magic

Peppermint is another natural remedy that can help calm nausea. The cooling mint aroma works wonders for soothing that queasy feeling.

How to Use It:

  • Peppermint Tea: Sip it hot or cold depending on what feels better for you.
  • Essential Oil: Use a pregnancy-safe peppermint essential oil to take a quick sniff or diffuse it in your space.
  • Mint Candies: Keep some sugar-free mints in your bag for those moments when nausea creeps up unexpectedly.

Bonus—peppermint also helps with digestion and can leave your breath feeling fresh!

7. Keep Strong Smells at Bay

Turns out, that superhuman sense of smell that comes with pregnancy often has a downside. Strong or unpleasant odors can trigger or worsen nausea, so minimizing exposure could be a game-changer.

What to Try:

  • Avoid cooking foods with strong smells that linger.
  • Ask your partner (or someone you trust) to handle tasks like garbage disposal or cleaning the fridge.
  • Use scents you love, like lemon or lavender, to mask less pleasant smells around the house.

What you find triggering might surprise you, so stay mindful of what makes you feel off and try to avoid it when possible.

While it may not seem like it now, morning sickness is temporary for most people. Symptoms typically ease up around week 12–14 as your hormones stabilize, though some may experience it longer.

Each day you make it through with kindness to yourself and your body is a win. Don’t hesitate to reach out for support from friends, family, or a healthcare provider if you’re struggling, and remember—there’s nothing wrong with asking for help.