If you’re pregnant and waking up with queasy feelings, you’re not alone. Morning sickness shows up early, often before the baby even kicks. The good news? A few everyday tricks can make those nausea waves easier to ride.
Your body is adjusting fast. Hormones like estrogen and hCG rise quickly, sending signals that upset your stomach. Blood sugar drops overnight, which adds to the queasy feeling. Even the smell of coffee or a certain perfume can trigger nausea because your senses are on high alert.
1. Eat small, frequent meals. Instead of three big breakfasts, try a handful of crackers, a banana, or plain yogurt every few hours. Keeping some food in your stomach stops the emptiness that fuels nausea.
2. Stay hydrated wisely. Sip water, ginger tea, or clear broth throughout the day. Avoid gulping large amounts at once – it can make you feel more bloated.
3. Try ginger. Fresh ginger slices, ginger chews, or a cup of ginger tea have been shown to settle stomachs fast. Keep a small pack in your bag for quick relief.
4. Choose the right bedtime snack. A light snack with protein and carbs—like a piece of toast with peanut butter—can keep blood sugar steady overnight and reduce morning queasiness.
5. Adjust your environment. Open windows for fresh air, avoid strong odors, and keep your bedroom cool. Sometimes a breath of cool air does the trick.
6. Use acupressure. Pressing the inside of your wrist about two finger-widths down from the base of your palm (the P6 point) for a few minutes can cut nausea in half for many people.
7. Get moving gently. A short walk after waking up helps digestion and can calm the stomach. Even pacing around the kitchen while you make breakfast works.
If one method doesn’t help, mix and match until you find a combo that feels right. Most women see symptoms ease by the second trimester, but until then, these simple habits can turn a rough start into a smoother day.
Morning sickness can be a real challenge during pregnancy, but having a survival kit on hand can make all the difference. In my latest blog post, I discuss must-have items for relief such as ginger candies or tea, which can help reduce nausea. Another essential is a pack of saltine crackers, perfect for snacking on throughout the day to keep your stomach settled. Staying hydrated is crucial, so I recommend a water bottle with a built-in filter for constant access to clean water. Lastly, don't forget the importance of self-care - keep some soothing essential oils and a cozy blanket in your kit to help you relax and find relief.
