Understanding Morning Sickness in Pregnancy: Tips to Manage It

Posted by Ashley Nackos on January 08, 2025

Pregnancy is such an exciting time, but for many women, it comes with a not-so-fun sidekick: morning sickness. It’s that nauseous, sometimes vomiting feeling that typically hits during the first trimester—and despite its name, it can happen at any time of day (or night). If you’re one of the many women dealing with this, you’re not alone! Let’s break down what morning sickness is, why it happens, and some simple ways to manage it.

What is morning sickness and what causes it?

Morning sickness refers to nausea and vomiting during early pregnancy, usually from weeks 6 to 12, though it can last longer for some women. It happens because of the hormonal changes your body is going through to support the pregnancy. The placenta produces the hormone hCG (human chorionic gonadotropin) which plays a big role in triggering those queasy feelings. Around 70-80% of pregnant women experience some form of morning sickness, so while it’s no fun, it’s a pretty normal part of the process.

Though it’s called “morning sickness,” it can strike any time—morning, noon, or night. For some, it’s mild and annoying; for others, it can be more intense, leading to vomiting, dehydration, and fatigue. But the good news is it usually improves by the second trimester.

We’re still not totally sure why it happens, but there are a few things that seem to contribute:

Hormonal Changes: Your body is suddenly flooded with hormones like hCG and estrogen, and these changes can trigger nausea.

Sensitive Smell: Many pregnant women report a heightened sense of smell, which can make certain odors (like food smells) unbearable.

Low Blood Sugar: Hormonal changes can also affect your blood sugar, making you feel dizzy or nauseous when you haven’t eaten in a while.

Is morning sickness dangerous for me or my baby?

Not generally. Severe morning sickness, known as hyperemesis gravidarum, can be dangerous if left untreated. This condition causes extreme vomiting and dehydration, which can lead to weight loss, nutrient deficiencies, and imbalances in electrolytes. Symptoms of hyperemesis gravidarum are:

Vomiting more than three times a day

Not being able to keep food or fluids down

Losing more than 5% of your pre-pregnancy weight

Signs of dehydration (like dizziness, dry mouth, or infrequent urination)

If you experience any of these symptoms we recommend you reach out to your healthcare provider. In these cases, medical intervention, including hydration through IV fluids and medication to control nausea, may be necessary to protect both you and your baby.

Tips and Remedies to Ease Morning Sickness

If morning sickness is making you feel awful, here are some simple strategies to help you feel a bit better:

1. Eat Small, Frequent Meals

Try having smaller, more frequent meals throughout the day. Keep bland, easy-to-digest foods like crackers, rice, or toast nearby for when you feel hungry. Try to avoid greasy or spicy foods that might upset your stomach.

2. Stay Hydrated

Nausea can make it tough to drink enough fluids, but staying hydrated is key! Sip water throughout the day, or try ginger tea, coconut water, or electrolyte drinks. If drinking feels tough, try sucking on ice chips or taking small sips to avoid dehydration. (Tip: Drinking Liquid IV first thing in the morning is a great way to start the day and ensure you are hydrated from the moment you wake up!)

3. Ginger Is Your Friend

Ginger has been shown to help with nausea, so consider trying ginger tea, ginger candies, or even ginger ale (with real ginger!) (Tip: mints are also very helpful! Any type of mint, really. I prefer the white LifeSaver ones. Even sucking on half of a mint would ease my nausea tremendously.)

4. Vitamin B6

Taking a Vitamin B6 supplement has been shown to reduce nausea for some women. My OB recommended a glorious combination of B6 and Unisom at night and it made a different within a day! Always check with your healthcare provider before starting supplements. 😊

5. Acupressure Bands

Acupressure wristbands, which are often used for motion sickness, can also be helpful for morning sickness. These bands apply gentle pressure to a specific point on your wrist and may help ease nausea without any medication.

6. Take It Easy

Fatigue and stress can make nausea worse, so rest when you can. Take naps, go to bed earlier, and do your best to relax. Simple deep-breathing exercises or stretching can also help keep stress levels in check.

With a little patience, self-care, and maybe some trial and error, you’ll hopefully find the right remedies that work for you. Take it easy, listen to your body, and know that this challenging phase will pass as you move toward the exciting second trimester. You've got this!