Morning sickness: practical ways to feel better during early pregnancy

Did you know up to 70% of pregnant people get nausea? Morning sickness can feel relentless, but small, concrete changes often make a big difference. Below are clear, usable tips you can try today and quick signs of when to contact your clinician.

What causes it and what to try at home

Hormone shifts—especially rising hCG and estrogen—usually trigger the nausea. It often starts around week 6 and eases by week 14, but that’s not always the case. First, try food and routine tweaks: eat small, bland snacks every 1–2 hours so your stomach is never empty. Dry crackers or toast before getting out of bed helps many people.

Ginger works for lots of people. Try ginger tea, ginger chews, or small ginger capsules. Vitamin B6 (pyridoxine) also reduces nausea for many pregnant people; common doses are 10–25 mg taken two to three times a day, but check with your provider first. Acupressure wristbands that press the P6 point on your inner wrist can be helpful and have no drugs.

Hydration matters—sip water, electrolyte drinks, or clear broths throughout the day. Cold or room-temperature foods often smell less and sit easier than hot meals. Avoid strong smells, greasy or spicy foods, and sudden movements that can trigger nausea. Try protein-rich snacks like yogurt, nuts, or cheese between meals to stabilize blood sugar.

When to consider medication or more help

If lifestyle changes aren’t enough, there are safe prescription options. A combination of doxylamine and pyridoxine is a commonly recommended first-line treatment. Other antiemetics are available, but discuss benefits and risks with your clinician—especially if you’re worried about side effects.

Call your doctor if you can’t keep fluids down for 24 hours, lose more than 5% of your pre-pregnancy weight, or have dark urine, dizziness, fainting, or severe abdominal pain. Those can be signs of hyperemesis gravidarum, a more severe form of morning sickness that may need IV fluids, nutrition support, or hospital care.

Practical daily tips: split tasks so you avoid long stretches on your feet, eat a small protein snack before bedtime, keep peppermint candies or gum handy, and ask a partner or friend to handle cooking when smells are bad. If work triggers nausea, try a quiet, cool workspace and take short breaks to sip water and eat a small snack.

Every pregnancy is different. If you’ve tried over-the-counter fixes and simple changes without relief, don’t tough it out alone—reach out to your provider. They can recommend safe medications, check for other causes, and help you protect your nutrition and energy while you’re pregnant.

Want a quick checklist you can use today? Keep crackers by the bed, carry a water bottle, try ginger or vitamin B6 after checking with your clinician, use an acupressure band if you like non-drug options, and call your doctor for severe symptoms. Small steps can ease nausea and make your day much more manageable.