7 Tips for Managing Morning Sickness During Pregnancy

Morning sickness, a misnomer for the nausea and vomiting that can plague pregnant women at any time of day, is an all-too-common early symptom of pregnancy. Affecting more than half of all expectant mothers, it can range from mild discomfort to severe bouts of sickness, casting a shadow over what should be an exciting time. 

But take heart: this is a shared experience, and there are time-tested strategies to help manage these queasy moments.

Understanding that morning sickness is a typical part of pregnancy can be comforting. It’s often a sign that your pregnancy hormones are surging as expected. While it might not ease the nausea, knowing that it’s a normal indicator of your body’s changes might. 

As we navigate through these choppy waters, let’s explore practical tips and gentle remedies to help you find your sea legs during the early stages of your pregnancy journey.

Small, Frequent Meals

For expecting mothers, managing morning sickness is a vital aspect of pregnancy wellness. Baby Mam emphasizes the significance of not letting your stomach get too empty, which can exacerbate nausea. 

By adopting the habit of eating small, frequent meals, you can keep your stomach gently occupied, curbing the onset of sickness. It’s recommended to choose foods that are easy on the stomach—think bananas, rice, or a little avocado.

Nutrition during pregnancy isn’t just about the big meals; it’s about intelligent, strategic snacking that aligns with your body’s needs. With insights from Baby Mam, you’ll learn that a handful of almonds or a few slices of apple can be just as crucial in your daily diet as the main courses. 

These small but regular meals are your defense against the relentless waves of morning sickness, providing a buffer that can help you and your growing baby stay comfortable and nourished.

Stay Hydrated

Staying well-hydrated is crucial during pregnancy, especially when dealing with morning sickness. This can increase the risk of dehydration. To maintain adequate fluid intake, try sipping on water throughout the day instead of drinking large amounts at once. 

Keep a water bottle handy at all times as a reminder to take regular sips. If the thought of water is unappealing, add a splash of fruit juice for flavor or trying carbonated or flavored water.

For those who find that water triggers nausea, there are alternative options to stay hydrated. Herbal teas, such as ginger or peppermint, can be soothing and refreshing. Eating water-rich fruits like watermelon or cucumber is also beneficial. 

Some women find that sucking on ice chips or frozen fruit pops can also be a way to increase fluid intake gently. It’s about finding what works for you and keeping your body nourished and hydrated.

Ginger and Peppermint Remedies

Natural remedies can be a godsend for managing morning sickness.Two of the most popular are ginger and peppermint. Both have properties that can soothe the stomach and reduce the feeling of nausea. 

Ginger, with its warming and anti-inflammatory effects, can be ingested in various forms—whether as ginger tea, ginger ale made with real ginger, or even ginger chews. It’s about finding the type and amount that provides relief without overwhelming the senses.

On the other hand, peppermint is known for its cooling sensation and has been used for centuries to aid digestion. Peppermint tea is a mild option, but for those on the go, peppermint candies or gum can also be convenient. For some, the mere scent of peppermint oil can provide relief, making aromatherapy another potential avenue to explore. 

It’s all about personal preference and what each stomach can tolerate, especially during the unpredictability of pregnancy.

Adequate Rest and Sleep

Managing morning sickness extends beyond what you eat and drink; it’s also about ensuring you get enough rest. Nausea can be amplified by exhaustion, making it essential to prioritize good sleep hygiene. 

Creating a calming bedtime routine, maintaining a comfortable sleep environment, and possibly incorporating short naps into your day can all contribute to better managing morning sickness.

Adjusting your sleep position can also be beneficial. Some women find relief by keeping their heads elevated with extra pillows to prevent the onset of nausea. 

Additionally, try to establish consistent sleep and wake times to regulate your body’s natural rhythms, which can help mitigate morning sickness.

 Remember, taking care of your sleep needs isn’t just good for you – it’s also crucial for the health and development of your baby.

Avoiding Triggers

Navigating the landscape of morning sickness often means becoming a detective in your own home and routine, identifying what triggers your nausea. Common culprits can include strong odors, certain foods, or even a room that’s too warm. 

Begin by noting which scents and tastes consistently seem to set off your discomfort and systematically eliminating them from your environment as much as possible.

However, not all triggers can be avoided, especially if they’re part of your daily life. In such cases, having strategies in place is crucial. This could mean ensuring good ventilation in your living spaces, carrying neutral-scented handkerchiefs to mask overwhelming odors, or switching to bland, unseasoned foods if your usual diet becomes too much. 

Listening to your body’s cues and being prepared to adapt to your surroundings can significantly ease the challenge of morning sickness.

Prenatal Vitamins and Timing

Navigating the necessary intake of prenatal vitamins can be a delicate dance for those who experience morning sickness. It’s often recommended to take these supplements with a meal or snack to reduce the likelihood of nausea. 

However, some may find that taking vitamins on an empty stomach, especially right after waking up, can trigger morning sickness.

If your prenatal regimen isn’t sitting well, consult with your healthcare provider for alternatives. They may suggest switching to a vitamin with a different formulation or taking it at a different time of day when your nausea seems to be at its lowest. In some cases, chewable or liquid vitamins may be more tolerable than pills. 

The key is to ensure you and your baby are getting essential nutrients without exacerbating your discomfort. Your doctor may also recommend adding specific supplements like vitamin B6, which has been shown to help alleviate nausea for some pregnant women.

When to See a Doctor

While morning sickness is a common symptom of pregnancy, sometimes it can become severe, turning into a condition known as hyperemesis gravidarum. This is characterized by persistent nausea and vomiting far more intense than typical morning sickness. This can lead to weight loss and dehydration. 

If you find yourself unable to keep any food or fluids down, are losing weight rapidly, or are experiencing dehydration symptoms like dark urine, it’s crucial to seek medical attention.

Don’t hesitate to contact your healthcare provider if your morning sickness persists into the second trimester or becomes progressively worse. Early intervention can prevent more serious complications and provide you with strategies and treatments to manage your symptoms effectively. 

Remember, your well-being is paramount for both you and your baby, so seeking help is not just advisable, it’s essential.


Navigating the choppy waters of morning sickness can be daunting, but with a trove of strategies at your disposal, you can find the calm. Each journey is unique, and what brings relief to one expectant mother may differ from another. 

Embrace the process of discovery, and don’t hesitate to experiment with different approaches—be it nibbling on ginger biscuits or finding solace in the soothing waves of peppermint aromatherapy. 

Remember, your body is undergoing a remarkable transformation, and it’s okay to seek comfort in trial and error.

As you chart this course, know that morning sickness is often a visitor that lingers only for a season. It’s important to loop in your healthcare provider, especially if the seas get rough. Lean on the oars of support offered by family and friends—they can be your crew in weathering this phase. 

Above all, be gentle with yourself, allowing grace to anchor you through the waves of early pregnancy.


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