10 Natural Remedies for Morning Sickness That Actually Work
The most effective natural remedies for morning sickness include ginger (as tea, candies, or supplements), eating small frequent meals, staying hydrated, lemon aromatherapy, and acupressure wristbands (Sea-Bands). Most women experience morning sickness from weeks 6-12, with symptoms typically improving by the second trimester. If you're unable to keep any food or fluids down, consult your healthcare provider immediately.
Understanding Morning Sickness
Despite its name, "morning sickness" can strike at any time of day. It affects up to 80% of pregnant women and is caused by rising hormone levels, particularly hCG (human chorionic gonadotropin) during early pregnancy.
When Does Morning Sickness Start and End?
- Starts: Usually around week 6
- Peaks: Weeks 8-11
- Improves: Weeks 12-14 for most women
- Extended: 10-20% experience symptoms throughout pregnancy
The good news? Morning sickness is often a sign of a healthy pregnancy with normal hormone levels. While uncomfortable, it's usually not harmful to you or your baby.
1. Ginger - The Classic Remedy 🍶
Ginger is one of the most well-researched natural remedies for pregnancy nausea. Studies show it can significantly reduce nausea and vomiting.
How to Use Ginger
- Ginger tea: Steep fresh ginger slices in hot water for 10 minutes
- Ginger candies: Keep in your bag for on-the-go relief
- Ginger biscuits: Great for mild nausea
- Ginger capsules: 250mg, 4 times daily (consult doctor first)
Where to Buy in Singapore
Find ginger products at NTUC FairPrice, Cold Storage, or any TCM shop. Bentong ginger (from Malaysia) is particularly popular for its potency.
2. Small, Frequent Meals 🍴
An empty stomach can worsen nausea. Instead of three large meals, eat 5-6 smaller meals throughout the day to keep your blood sugar stable.
Best Foods for Morning Sickness
- Plain crackers or toast
- Rice porridge (congee)
- Bananas
- Applesauce
- Plain pasta or rice
- Yogurt
- Clear soups
Foods to Avoid
- Spicy or heavily seasoned foods
- Fatty or fried foods
- Strong-smelling foods
- Very sweet foods
3. Stay Hydrated 💧
Dehydration can worsen nausea, creating a vicious cycle. If plain water makes you feel worse, try these alternatives:
- Ice chips or frozen fruit
- Coconut water (great for electrolytes)
- Clear broths
- Diluted fruit juices
- Herbal teas (ginger, peppermint, chamomile)
- Sparkling water with a squeeze of lemon
- Dark yellow urine
- Dizziness
- Dry mouth
- Decreased urination
See a doctor if you can't keep fluids down for 24 hours.
4. Lemon and Peppermint Aromatherapy 🍋
Aromatherapy can provide quick relief from pregnancy nausea. Lemon essential oil, in particular, has been studied and shown to reduce nausea in pregnant women.
How to Use Aromatherapy for Nausea
- Sniff a lemon: Cut a fresh lemon and inhale the scent
- Lemon essential oil: Put 1-2 drops on a tissue and inhale
- Peppermint: Sniff peppermint oil or suck on a peppermint candy
- Diffuser: Diffuse lemon or peppermint in your home
DIY Nausea Relief Inhaler
Create a portable aromatherapy inhaler to carry in your bag:
- Get a blank aromatherapy inhaler from a pharmacy
- Add 5 drops lemon essential oil and 3 drops ginger essential oil
- Close and label
- Inhale when nausea strikes
Free Essential Oils Starter Kit
Claim your pregnancy-safe essential oils kit including lemon oil for morning sickness relief!
Claim Free Kit →5. Acupressure Wristbands (Sea-Bands) 🖐
Acupressure wristbands apply pressure to the P6 (Nei-Kuan) point on your inner wrist, which is linked to nausea relief. Many pregnant women swear by them!
How to Use
- Wear on both wrists
- Position the button 3 finger-widths from your wrist crease
- Can be worn 24/7
- Safe with no side effects
Where to buy: Guardian, Watsons, or pharmacies in Singapore. Sea-Band is the most popular brand, typically priced around $15-20.
6. Vitamin B6 Supplements 💊
Vitamin B6 (pyridoxine) is one of the few supplements proven to help with morning sickness and is often recommended by doctors.
- Typical dose: 10-25mg, 3 times daily
- Maximum: 100mg per day
- Often combined with doxylamine (Unisom) for severe cases
7. Dry Crackers Before Rising 🍪
One of the simplest and most effective tricks: keep plain crackers by your bedside and eat a few before getting up in the morning.
Morning Routine for Nausea
- When you wake, stay lying down
- Slowly eat 2-3 plain crackers
- Wait 10-15 minutes
- Slowly sit up
- Take your time getting out of bed
This helps because an empty stomach and sudden movements can trigger nausea.
8. Fresh Air and Ventilation 🍃
Stuffy rooms and strong odours can trigger nausea. In Singapore's hot climate, this can be challenging, but fresh air really helps:
- Keep windows open when possible
- Use fans for air circulation
- Step outside for short breaks
- Avoid cooking areas with strong smells
- Use a small portable fan when outdoors
9. Rest and Stress Reduction 😴
Fatigue and stress can worsen nausea. Getting enough rest is crucial during the first trimester:
- Take short naps during the day if possible
- Go to bed earlier
- Practice gentle relaxation techniques
- Delegate tasks - let your partner help!
- Don't push yourself too hard
10. Cold or Room Temperature Foods 🥶
Hot foods release more odours, which can trigger nausea. Cold or room-temperature foods are often better tolerated:
- Chilled fruits (watermelon, grapes, oranges)
- Cold sandwiches
- Yogurt
- Smoothies
- Cold noodles
- Ice cream (in moderation!)
When to See a Doctor 🚑
While morning sickness is normal, severe cases (hyperemesis gravidarum) require medical attention. See your doctor if you:
- Can't keep any food or fluids down for 24 hours
- Lose more than 2kg
- Have signs of dehydration (dark urine, dizziness, rapid heartbeat)
- Have blood in your vomit
- Experience severe abdominal pain
- Have a fever
Your doctor may prescribe anti-nausea medication that's safe during pregnancy. Don't suffer in silence - help is available!
Frequently Asked Questions
What helps morning sickness naturally?
Natural remedies for morning sickness include ginger (tea, candies, or capsules), eating small frequent meals, staying hydrated, lemon aromatherapy, and acupressure wristbands (Sea-Bands). Many pregnant women find relief by avoiding triggers like strong smells and keeping crackers by the bedside.
When does morning sickness usually end?
For most pregnant women, morning sickness starts around week 6, peaks around weeks 8-11, and typically improves by weeks 12-14 (end of first trimester). However, about 10-20% of women may experience nausea throughout pregnancy.
Is ginger safe during pregnancy?
Yes, ginger is generally considered safe during pregnancy and is one of the most recommended natural remedies for morning sickness. Studies suggest up to 1 gram of ginger daily is safe. However, always consult your healthcare provider before taking any supplements.
Does morning sickness mean a healthy pregnancy?
Research suggests that experiencing morning sickness may be associated with a lower risk of miscarriage. However, not having morning sickness doesn't mean your pregnancy is unhealthy - every pregnancy is different. About 20% of women don't experience significant nausea.
Can the father help with morning sickness?
Yes! Partners can help by taking over cooking duties (especially strong-smelling foods), keeping crackers stocked by the bedside, helping with household chores so mum can rest, being understanding about food aversions, and accompanying her to doctor's appointments.