What to Know About Morning Sickness.
- Morning sickness is common in early pregnancy
- Linked to hormonal changes like hCG
- Usually improves after 12–14 weeks
- Can be managed with diet, hydration, and rest
My Experience With Morning Sickness
In my first pregnancy, I had no morning sickness—just tiredness, and that was it. But with my second pregnancy, my morning sickness started around week 8.
Almost every morning, I had a fear of brushing my teeth because I would start vomiting, and that’s how my day would begin.
Cooking became difficult for me. The smell of boiling potatoes, cooking rice, or even popcorn could instantly make me feel nauseous and put me in a bad mood.
So I started researching and trying a few natural remedies that I could manage during my pregnancy, especially during the first trimester.
I have gathered the natural remedies that helped me, and if you are struggling with morning sickness, some of these may help you manage it too.
If you are confused about early pregnancy symptoms, check my blog on early pregnancy symptoms before you miss your period.
What Causes Morning Sickness During Pregnancy?
As per my experience and what I learned during my pregnancies, morning sickness is thought to be linked to the hormonal changes that happen during early pregnancy.
During pregnancy, our bodies produce higher levels of hormones such as hCG (human chorionic gonadotropin) and estrogen. These hormonal changes may contribute to nausea and vomiting.
Pregnancy can also bring digestive changes that may cause fullness, bloating, or nausea. The severity can be very different from one pregnancy to another.
When Does Morning Sickness Usually Start and End?
Morning sickness usually begins around week 6 of pregnancy and can become stronger around weeks 8 to 10. It starts to improve around the beginning of the second trimester, usually between weeks 12 and 14.
In my first pregnancy, I didn’t have morning sickness—just tiredness. My second pregnancy was completely different. My morning sickness started around week 8 and became severe during the early weeks. It gradually reduced after I entered the second trimester.
If you are entering your second trimester, you can check my guide on When Does the Second Trimester Start? Body Changes, Symptoms & What to Expect.
10 Natural Ways to Manage Morning Sickness
1. Eat Small, Frequent Meals
During my pregnancy, waiting too long to eat often made my nausea worse. I found that smaller meals instead of large portions felt easier on my stomach, so eating something small more regularly worked better for me.
2. Stay Hydrated with Water or Ginger Tea
Drinking plain water sometimes made my nausea worse. So I switched between lemon tea, lemon water, and ginger tea, which helped me manage my nausea while keeping up with fluids. I also used to drink coconut water.
Keeping a water bottle nearby made it easier for me to take small sips throughout the day.
If you’re wondering how much fluid you generally need during pregnancy, read my guide: How Much Water Should a Pregnant Woman Drink? A Simple Pregnancy Hydration Guide.
3. Avoid Strong Smells and Trigger Foods
During my second pregnancy, certain smells and foods could trigger my nausea, so I learned to stay away from the ones that bothered me most.
Spicy meals, fried or oily foods, cooking smells, and strong perfumes can be difficult to tolerate when you are sensitive to smells.
I found it helpful to identify my own triggers and avoid them whenever possible. Opening the windows while cooking also helped, and when I could, I asked someone else to prepare meals.
If you want to know which foods to limit during pregnancy and why, you can also read my guide on Foods to Avoid During Pregnancy, where I explain which foods to limit and why.
4. Get Enough Rest and Sleep
When I was already exhausted, my nausea felt harder to manage. Resting whenever I could made those difficult days a little easier, especially when tiredness and nausea came together.
I tried not to push myself when I was feeling unwell and gave myself time to rest when I needed it.
If you’re looking for a more comfortable way to sleep during pregnancy, you can also read my guide on Best Pregnancy Pillows for Side Sleeping (2026 Guide): Sleep Better, Reduce Pain & Wake Up Refreshed.
5. Eat Light Snacks Before Getting Out of Bed
On mornings when nausea was strong, having something light before getting out of bed was easier for me than starting the day on an empty stomach.
I kept simple foods like plain crackers, dry biscuits, toast, or rice cakes nearby. After eating, I waited a few minutes before getting up, which helped me ease into the morning.
6. Include Vitamin B6-Rich Foods in Your Diet
I tried to include bananas, avocados, nuts, and whole grains in different meals throughout the day because they contain vitamin B6.
If you are considering vitamin B6 supplements for pregnancy-related nausea, talk with your healthcare provider before taking them. If you want more pregnancy-friendly food ideas, you can also read my guide on best foods to eat during pregnancy for a healthy baby.
7. Try Ginger in Different Forms
I tried ginger in different forms when I was dealing with nausea. I had ginger tea at home, and ginger candies helped me while travelling.
8. Get Fresh Air Daily
Staying indoors for too long sometimes made my nausea feel worse during both of my pregnancies. Opening a window or taking a short walk outside helped me feel more refreshed, especially when indoor smells were bothering me.
9. Practice Relaxation Techniques
Spending a few minutes on relaxation, such as deep breathing or gentle stretching, may help you feel calmer and more comfortable when nausea is making the day difficult.
10. Eat Soft and Easy-to-Digest Foods
During my first trimester, I completely avoided greasy and highly seasoned foods because they were harder for me to tolerate. Simple foods like toast, plain soup, applesauce, bananas, oatmeal, and rice were easier on my stomach.
If you are looking for more balanced meal ideas and trimester-specific food suggestions, see my Pregnancy Diet Chart: Healthy Meal Plan for First, Second & Third Trimester
When Should You Contact Your Doctor
Contact your healthcare provider if you:
- Feel dizzy or faint
- Cannot keep food or fluids down
- Are vomiting repeatedly or severely
- Notice signs of dehydration
- Lose weight unexpectedly
Severe nausea and vomiting can sometimes develop into hyperemesis gravidarum, which may require medical treatment. If you are struggling to keep fluids or food down, or your vomiting feels severe, don’t try to push through it on your own—contact your healthcare provider.
A Few Things You Might Still Be Wondering
Can morning sickness happen later in the day?
Yes, morning sickness can happen at any time of the day or night.
What foods helped you when you felt nauseous?
For me, bland foods such as toast, rice, crackers, bananas, and applesauce were easier to tolerate when my stomach felt unsettled.
Did ginger tea help with your morning sickness?
Yes. I drank ginger tea during my pregnancies and found it helpful when I felt nauseous. If you are considering ginger supplements or concentrated ginger products, talk with your healthcare provider first.
Final Thoughts
Morning sickness was very different in my two pregnancies. I had no morning sickness with my first, while my second pregnancy brought much stronger nausea.
The remedies I shared here were things I tried during that pregnancy, including smaller meals, ginger tea, staying hydrated, avoiding my triggers, and choosing foods that were easier for me to tolerate.
If your symptoms become severe or you cannot keep food or fluids down, contact your healthcare provider.
About the Author
Hi, I’m Bhavana, a mom and the creator behind Happy Mama Ideas. Through my own pregnancies, I have experienced many of the symptoms discussed in this blog, including morning sickness, food aversions, and fatigue. I share practical pregnancy, baby care, and motherhood tips based on my own experience as a mother, along with trusted research, to help expecting and new moms feel more confident and supported on their journey.
Medical Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or healthcare provider before trying any remedies during pregnancy.
Affiliate Disclosure
Some links in this post may be affiliate links. This means I may earn a small commission at no extra cost to you.
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