What Is Morning Sickness?
Morning sickness is a common pregnancy symptom that affects many women, but the good news is there are natural ways to help with morning sickness.
Despite its name, morning sickness doesn’t just happen in the mornings—nausea and vomiting can occur at any time of the day or night. However, it tends to feel worse in the morning due to an empty stomach.
This post may contain affiliate links, meaning I receive a small commission at no cost to you when you make a purchase. As an Amazon Associate, I earn from qualifying purchases. (Read Disclosure)
Although the exact cause isn’t fully understood, it’s often linked to hormonal changes in early pregnancy, particularly the rise in hCG and oestrogen levels. Symptoms typically begin around 6 weeks and often ease between weeks 12 to 14. For some women, though, nausea can persist throughout pregnancy.
While morning sickness is uncomfortable, it’s generally considered a sign of a healthy pregnancy. However, if your symptoms become severe, you should speak with your healthcare provider to rule out hyperemesis gravidarum—a more serious form of pregnancy sickness that can lead to dehydration and malnutrition.
Related Post: Is Pregnancy Massage Safe?
11 Natural Ways to Help with Morning Sickness
If you’re looking for natural remedies to manage morning sickness, here are some tried-and-true methods that have helped other mums-to-be find relief.
1. Eat Small, Frequent Meals
When you’re experiencing morning sickness, an empty stomach can make nausea worse. Instead of sticking to three large meals a day, try eating smaller meals more frequently—aim for six small meals or snacks throughout the day.
Keeping your stomach from being completely empty can prevent the feeling of nausea that often arises when your body lacks fuel.
Quick Tip: Keep simple snacks like plain crackers or dry toast on hand, especially near your bed, so you can nibble on something as soon as you wake up.
2. Try a High-Protein Snack Before Bed
Many women find that eating a high-protein snack before going to bed helps reduce morning nausea.
Protein takes longer to digest, so it helps keep your stomach from getting too empty overnight, reducing the likelihood of waking up queasy.
Snack Ideas: Think Greek yogurt, hard-boiled eggs, or a handful of almonds. The protein will keep you feeling fuller for longer, and it might just make your mornings a little easier.
3. Inhale Lemon Scent for Quick Relief
There’s something about the fresh, sharp scent of lemon that can cut through nausea. Carry a lemon with you—slice it into wedges and store it in a plastic bag.
When you feel nauseous, simply inhale the citrus scent for an immediate, refreshing boost. You can also add a lemon slice to your water for a subtle flavor that might ease nausea throughout the day.
If you’re on the go, consider carrying lemon-scented essential oil or natural lemon mints for a quick fix.
4. Drink Ginger Ale or Ginger Tea
Ginger has long been a go-to natural remedy for nausea, and it’s especially helpful for morning sickness.
You can sip on ginger ale (make sure it contains real ginger), or brew a cup of ginger tea to calm your stomach. Many women find that even ginger candies or chews can provide relief from nausea on the go.
Bonus Tip: Try making a homemade ginger tea by boiling fresh ginger root in water, adding a squeeze of lemon or lime for extra soothing power.
5. Sip Peppermint, Spearmint, or Chamomile Tea
If ginger isn’t your favorite, peppermint, spearmint, or chamomile tea are excellent alternatives to calm an upset stomach. These herbs are known for their soothing properties and can help settle your stomach, especially if you’re struggling with nausea before bedtime.
Relaxing Idea: Brew a cup of peppermint tea in the evening to help you unwind and relieve any lingering nausea before sleep.
Related Post: Pregnancy Acid Reflux: How Essential Oils Could Be Your New Best Friend
6. Wear Acupressure Sea Bands
Many pregnant women swear by Sea Bands, which are typically used for motion sickness.
These acupressure wristbands have a small plastic button that presses on the Pericardium 6 (P6) acupressure point on your wrist. This pressure can help reduce feelings of nausea. The best part? They’re drug-free, so there’s no harm in trying them out.
You can wear Sea Bands all day, and many women find they’re particularly helpful during car rides or other times when nausea tends to hit.
7. Start the Day with Crackers
Nausea can feel the worst when you first wake up in the morning, especially if your stomach is empty. A simple fix? Keep a pack of plain crackers or dry toast by your bed and nibble on them before you even get up. This can help settle your stomach and prevent that rush of nausea before you start your day.
Better yet, if you can, have your partner bring you a light breakfast in bed—small acts of self-care can go a long way in easing morning sickness!
8. Avoid Fatty, Rich, and Acidic Foods
Certain foods can trigger nausea, so it’s important to watch what you eat. Fatty, rich, and acidic foods are more likely to upset your stomach and make morning sickness worse. Instead, stick to bland, easy-to-digest foods like plain rice, bananas, or toast when you’re feeling queasy.
Pro Tip: Eat clean and avoid spicy or overly processed meals to keep nausea at bay. You might find that simple home-cooked meals with whole ingredients work best.
9. Take Vitamin B6 Supplements
Vitamin B6 has been shown to help reduce nausea in pregnant women, and it’s often recommended by healthcare providers.
Be sure to talk to your doctor before starting any supplements, but it can be helpful to ensure that your prenatal vitamins contain an adequate dose of B6.
Some women find that taking B6 alone or with doxylamine (an antihistamine) can provide significant relief from nausea.
10. Get Plenty of Rest
Feeling exhausted can make morning sickness worse, so it’s crucial to prioritise rest during your pregnancy. Try to get plenty of sleep at night, and if needed, take short naps during the day.
Stress and fatigue often exacerbate nausea, so give yourself permission to slow down and rest when your body needs it.
Restful Routine: Incorporate relaxation techniques like deep breathing, meditation, or prenatal yoga to help ease stress and promote a sense of calm.
Related Post: How Prenatal Massage Can Help Alleviate Common Pregnancy Discomforts
11. Consider Complementary Therapies
Complementary therapies such as acupuncture and reflexology have been used by many pregnant women to help alleviate the symptoms of morning sickness.
These treatments focus on stimulating specific points in the body to relieve nausea and promote balance. Always make sure to work with a certified practitioner who has experience in treating pregnant clients.
Bonus Tip: A prenatal massage can also help relax your body and mind, which may provide some relief from nausea. Check out my article on [the benefits of pregnancy massage] for more information.
Frequently Asked Questions: Natural Ways to Help with Morning Sickness
When Does Morning Sickness Start and End?
Morning sickness typically begins around the 6th week of pregnancy and often subsides by weeks 12 to 14.
However, every pregnancy is different, and some women may experience nausea for a shorter or longer duration. In some cases, it can last throughout the pregnancy.
What Causes Morning Sickness?
Morning sickness is thought to be triggered by the rapid increase in hormones, particularly hCG (human chorionic gonadotropin) and estrogen, during early pregnancy.
Other factors like stress, fatigue, and low blood sugar may also contribute to nausea.
Are There Any Risks Associated with Morning Sickness?
For most women, morning sickness is an uncomfortable but harmless part of pregnancy.
However, if nausea and vomiting become severe, leading to dehydration or weight loss, it could be a condition called hyperemesis gravidarum.
This requires medical attention to ensure both the mother and baby remain healthy.
How Can I Safely Treat Morning Sickness?
There are many natural ways to help with morning sickness, such as eating small, frequent meals, sipping on ginger tea, wearing acupressure wristbands, or using lemon and peppermint to ease nausea.
Always consult your healthcare provider before trying supplements like Vitamin B6 or any other treatment options.
Is Morning Sickness a Sign of a Healthy Pregnancy?
Yes, in most cases, morning sickness is a sign of a healthy pregnancy. It often indicates that hormone levels are rising as they should.
However, the absence of morning sickness doesn’t mean anything is wrong—every pregnancy is unique, and some women simply don’t experience nausea.
Conclusion:
Morning sickness can make the early months of pregnancy difficult, but there are plenty of natural ways to manage it.
From snacking on crackers and sipping ginger tea to trying acupressure or essential oils, these remedies can help you find relief.
Every pregnancy is different, so it may take some experimenting to discover which method works best for you.
Have you experienced morning sickness? What natural remedies helped you ease the nausea? I’d love to hear your tips in the comments below!
