Morning Sickness Hacks: Tips for a More Comfortable Pregnancy

Written by: McKayla Magleby



Time to read 3 min

Morning sickness is often one of the first signs of pregnancy. This symptom can turn what should be a joyous time into a challenging ordeal. Characterized by nausea and vomiting, it typically occurs in the first trimester, though some women experience it throughout their pregnancy. Fortunately, there are several tried-and-true hacks to help alleviate the discomfort of morning sickness. Here are some practical tips to help you get through this phase with more ease.

Understanding Morning Sickness

Morning sickness varies in severity from woman to woman and can occur at any time of the day and night, not just in the morning. It is believed to be caused by the rapid increase in hormones, such as human chorionic gonadotropin (hCG) and estrogen, as well as heightened sensitivity to smells and changes in the digestive system. While it is very uncomfortable it is also a sign of a healthy pregnancy. The Mayo Clinic states that “studies have shown that pregnant people with nausea and vomiting during the first trimester have a lower risk of miscarriage than do pregnant people without these symptoms.”

Dietary Tips to Ease Morning Sickness

1. Eat Small, Frequent Meals

Instead of three large meals, opt for smaller, more frequent meals throughout the day. Keeping something in your stomach can help prevent nausea.

2. Stay Hydrated

Drink plenty of fluids, but avoid drinking large amounts at once. Sipping water, herbal teas, or electrolyte drinks throughout the day can help keep you hydrated without overwhelming your stomach.

3. Avoid Triggers

Identify and avoid foods and smells that trigger your nausea. Common triggers include fatty foods, spicy foods, and strong odors.

4. Ginger

Ginger has natural anti-nausea properties. Try ginger tea, ginger ale, ginger candies, or even fresh ginger slices to help settle your stomach.

5. BRAT Diet

The BRAT diet (bananas, rice, applesauce, toast) is gentle on the stomach and can help reduce nausea. These bland foods are easier to digest and less likely to cause stomach upset.

Lifestyle and Home Remedies

1. Rest and Relaxation

Fatigue can worsen nausea. Make sure you get plenty of rest and take naps as needed. Stress reduction techniques like deep breathing, meditation, or prenatal yoga can also help.

2. Fresh Air

Sometimes a change of scenery can make a big difference. Step outside for some fresh air or open a window to ventilate your living space.

3. Acupressure

Acupressure wristbands, often used for motion sickness, can help alleviate morning sickness. These bands apply pressure to specific points on your wrist that can reduce nausea.

4. Avoid Strong Odors

Strong smells can trigger nausea. Use unscented products when possible and ventilate your home to keep the air fresh. Cooking in well-ventilated areas or opting for cold meals that don’t require cooking can also help.

5. Vitamin B6

Some studies suggest that vitamin B6 supplements can help reduce morning sickness symptoms. Always consult with your healthcare provider before starting any new supplements.

6. Unisom Tablets

Unsiom contains doxylamine and pyridoxine which are the ingredients in prescriptions such as Zofran that specifically treat nausea and vomiting. This may help some women, but be sure to consult your health care provider before trying this.

When to Seek Medical Help

While morning sickness is common, severe nausea and vomiting can lead to dehydration and weight loss, a condition known as hyperemesis gravidarum. If you experience any of the following, seek medical advice:

  • Inability to keep food or fluids down for more than 24 hours
  • Severe vomiting more than three times a day
  • Weight loss of more than 5% of your pre-pregnancy weight
  • Signs of dehydration such as dark urine, dizziness, or dry mouth

Morning sickness can be a challenging aspect of pregnancy, but with these hacks, you can manage your symptoms more effectively. Remember that every pregnancy is unique, and what works for one person may not work for you. Don’t hesitate to reach out to your healthcare provider for additional support and guidance. With the right strategies, you can navigate through morning sickness and focus on the excitement and anticipation of welcoming your new baby.


The tips and advice provided in this article are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. We are not medical professionals, and it's important to consult with your doctor or healthcare provider before making any decisions or changes related to your health or pregnancy. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding a medical condition or treatment.