If you’re waking up feeling like you’ve just stepped off a boat—welcome to the club. Morning sickness affects up to 8 in 10 pregnant women, and despite the name, it can strike any time of day. While it’s often a sign of a healthy pregnancy, that doesn’t make it any less unpleasant.

The good news? Many mums have found relief with natural, safe remedies—and we’ve rounded up the ones that actually help.

Why Does Morning Sickness Happen?

You can blame it on hormones. Specifically, rising levels of human chorionic gonadotropin (hCG) and oestrogen. These hormonal changes, along with a heightened sense of smell and a sensitive digestive system, can lead to that familiar wave of nausea and eventually, vomiting.

Morning sickness usually starts around week 6, peaks at week 9, and fades by the end of the first trimester. But for some, it lingers longer, or hits harder. If you’re struggling, you’re not alone. But the silvering lining? There are ways to cope.

1. Eat Before You Even Get Up

The golden rule? Don’t get out of bed on an empty stomach.

Try This:

• Keep plain crackers, dry toast, or rice cakes by your bedside.

• Nibble a few before sitting up.

• Wait 10–15 minutes before standing.

🛏️ This simple hack helps stabilise blood sugar and reduces that early morning nausea.

2. Small, Frequent Meals

An empty stomach is a trigger—but so is a very full one. The trick is to eat a little, often.

Snack Ideas:

• Dry cereal or oatcakes

• Banana or half an apple

• A handful of almonds or trail mix

• Plain yoghurt with a drizzle of honey

🍘 Choose bland, high-protein, or slightly salty snacks that go easy on the tummy.

3. Ginger, Ginger, Ginger

Ginger is pungent to many but has long been a classic morning sickness remedy, and for good reason. It’s been shown in studies to reduce nausea without side effects.

Ways to Take It:

• Sip ginger tea; can be fresh or bagged

• Nibble ginger biscuits or chews

• Try ginger capsules (ask your doctor or midwife first)

🫚 Not a fan of the taste? Add a splash of lemon or honey to balance the flavour.

4. Stay Hydrated (But Sip, Don’t Guzzle)

Vomiting and nausea can lead to dehydration, which only makes things worse. But chugging water can trigger more queasiness.

Hydration Hacks:

• Sip small amounts all day long

• Try coconut water, clear broths, or ice chips

• Suck on ice lollies or frozen fruit cubes

💧 Add cucumber or mint for a refreshing twist that’s easier on your senses.

5. Avoid Triggers Like the Plague

Your sense of smell is on high alert, and some scents might instantly send you running—or reaching for a bag.

Common Culprits:

• Perfume or strong cleaning products

• Fried or spicy foods

• Fish, eggs, and garlic

👃🏼 Try keeping a citrus handkerchief (lemon or orange oil) nearby to sniff in a pinch.

6. Vitamin B6 Supplementation

Some mums swear by Vitamin B6 (pyridoxine) to ease nausea. It’s often recommended by doctors and is safe at specific doses.

Typical Dosage:

• 10–25 mg up to 3 times per day, but always check with your midwife or GP first.

💊 You may also find it included in some prenatal vitamins or anti-nausea formulas.

7. Acupressure Wristbands

Originally designed for motion sickness, these elasticated wristbands apply pressure to the P6 point on your wrist, which may reduce nausea.

Benefits:

• They’re drug-free, reusable, and easy to wear throughout the day 

• Just pop them on and go

⛴️ Think of them as your travel-sickness secret weapon for pregnancy.

8. Fresh Air and Gentle Movement

Lying in bed all day can make the nausea worse. It takes some courage, but a gentle walk or some deep breaths in the garden might be just the boost you need.

Try This:

• Open windows or sit on the balcony

• Take short, slow walks after eating

• Do light prenatal yoga or stretches

🌿 Even 5 minutes outside can refresh your body and your mood.

9. Cold Meals Over Hot Ones

Warm food smells stronger, which can increase nausea. Cold meals are often easier to handle, and just as nutritious.

Ideas to try:

• Chicken or egg salad wraps

• Smoothies or protein shakes

• Fruit with yoghurt

• Cold pasta with mild dressing

❄️ Prep ahead so you can grab something quick when hunger strikes (and nausea doesn’t give you warning).

10. Rest, But Not Right After Eating

Fatigue and morning sickness go hand-in-hand. Listen to your body and grab naps when you can, but try not to lie down immediately after a meal.

Considerations:

• Wait at least 30 minutes before reclining to help with digestion and reduce acid reflux.

🛌 Sleep propped up with a pillow if nausea hits at night.

When to See a Doctor

While morning sickness is normal, severe or persistent vomiting can lead to dehydration or weight loss. In such cases, you might be dealing with hyperemesis gravidarum, a condition that requires medical treatment.

Call Your GP or Midwife If:

• You can’t keep fluids down for over 24 hours

• You’re losing weight rapidly

• You feel dizzy, faint, or have dark urine

• Your vomit contains blood

🩺 Treatments range from anti-nausea medications to IV fluids—and they’re safe when monitored by your care provider.

You’ve Got This, Mum

Every pregnancy is different, and what works for one mum might not work for another. It might take a bit of trial and error, but you will find your rhythm. Be kind to yourself, rest when you can, and know that this phase is temporary—even if it feels endless now.

🤱 Need support or supplies? Visit mothercare Malaysia online or in-store for expert guidance and top selections on all things pregnancy and parenthood. We’re here to lighten the load, so you can focus on what matters most. Right now, that’s your comfort and wellbeing.  

FAQs: Fast Answers for Queasy Mums

Q: Is morning sickness a good sign?
A: In most cases, yes, morning sickness can be taken as a good sign. This is because the condition is linked to rising pregnancy hormones. But no symptoms doesn’t mean something’s wrong either.

Q: Can morning sickness last all day?
A: Definitely. It’s called “morning” sickness, but many mums feel ill in the afternoon, evening, or even overnight. In fact, morning sickness is most commonly experienced at other times of the day, and not in the morning. 

Q: Will morning sickness affect my baby?
A: Not unless it’s severe and leads to malnutrition or dehydration. Most babies are perfectly healthy even if you’re feeling rough.