Louise 
Top Tips for Managing Morning Sickness
Let’s be honest: morning sickness is a bit of a misleading name. For many expectant mums, the nausea and vomiting that often arrives in early pregnancy doesn’t just clock off after breakfast. It can strike at any time: morning, afternoon, or night and sometimes all day long.
If you’re struggling with pregnancy nausea, you’re absolutely not alone. Around 70% of pregnant people in the UK experience some level of morning sickness, with symptoms usually peaking between Week 6 and Week 12. But while it’s incredibly common, it doesn’t mean you have to just grin and bear it.
Morning sickness may just be one part of your pregnancy journey. My Antenatal and Postnatal Classes guide you through pregnancy, birth and your baby’s early milestones, helping you feel confident every step of the way.
Here are some genuinely helpful, midwife-approved tips to help ease the quease and manage pregnancy nausea.
1. Eat Little and Often
Keeping something in your stomach can help reduce nausea. Instead of sticking to three big meals, try having small, regular snacks throughout the day, ideally every 1–2 hours.
✅ Bland, carb-based foods like crackers, toast, plain biscuits or rice cakes are gentle on the stomach.
✅ Some women swear by eating a dry cracker before even getting out of bed.
2. Stay Hydrated (Even If It’s Just Sips)
Dehydration can make nausea worse. If drinking a full glass of water feels like a big ask, try taking small sips throughout the day instead.
You could also:
- Suck on ice chips or frozen fruit
- Try diluted fruit squash if water is unappealing
- Sip cooled herbal teas like ginger, peppermint, or chamomile (check they’re pregnancy-safe)
💡 Tip: Using a straw or sipping through a sports bottle can help if the smell of drinks is setting you off.
3. Ginger Really Can Help
Ginger has been used for centuries as a natural remedy for nausea, and there’s good evidence it can help with morning sickness too.
Try:
- Ginger tea
- Ginger biscuits
- Crystallised ginger
- Ginger tablets (speak to your midwife or pharmacist about safe options)
Just be cautious with very concentrated ginger supplements, always check they’re suitable during pregnancy.
4. Rest When You Can
Fatigue can make nausea worse. We know, rest is easier said than done, especially if you’re working or have little ones at home but grabbing rest where possible can help manage symptoms.
Even a short lie-down or some deep breathing in a quiet space can give your body a reset.
5. Avoid Strong Smells and Triggers
Your sense of smell is heightened in pregnancy and certain odours can send your stomach flipping. Common culprits include:
- Cooking smells
- Perfume or aftershave
- Coffee
- Cleaning products
Try keeping windows open, cooking with the extractor fan on or asking a partner to prep meals if you can’t face the kitchen.
6. Try Acupressure or Sea Bands
Sea bands (acupressure wristbands) are originally designed for travel sickness but many pregnant women in the UK use them to help with nausea.
They work by applying gentle pressure to the P6 point on your inner wrist, which may help settle the stomach.
They’re safe to use in pregnancy and available in most pharmacies.
7. Don’t Let It Get Out of Hand
If you’re struggling to keep food or fluids down for more than 24-48 hours or if you’re losing weight, speak to your GP or midwife.
You could be dealing with hyperemesis gravidarum, a more severe form of pregnancy sickness that may require medical treatment. Around 1 in 100 UK pregnancies are affected and there is support available, including anti-sickness medication that’s safe to use in pregnancy.
Never feel like you have to “just get on with it.” Support is out there.
Bonus: Foods That Might Help Ease Nausea
While everyone is different, here are a few foods and drinks that many pregnant women find helpful:
- Cold fruit (especially grapes, watermelon, or apple slices)
- Plain rice or mashed potato
- Lemon or citrus-flavoured drinks
- Ice lollies or frozen smoothies
- Dry toast or plain popcorn
Avoid anything rich, spicy or greasy if you’re feeling rough. Cold meals can also be easier to tolerate than hot ones.
Final Thoughts
Morning sickness is a rough ride but it doesn’t last forever. For most women, symptoms ease up by around Week 14 to 16, though some may take a little longer.
The main thing? Be kind to yourself. Eat what you can, rest when you need to and don’t hesitate to reach out for help if things feel unmanageable.
Remember: feeling sick doesn’t mean anything is wrong. In fact, it’s often a sign that your body is producing the pregnancy hormones it needs to support your baby’s development. You’re doing better than you think.
