Morning sickness can really knock you for six in early pregnancy—especially when you’re already feeling exhausted from everything happening inside your body.
Think about it: you’re growing a placenta, increasing your blood volume, and developing your baby all at once. In fact, if your baby continued to grow at the same rapid rate as in the first trimester, they’d end up bigger than the sun. In just a few short weeks, they go from a microscopic egg to around 12 cm long. No wonder you feel so tired.
And then, on top of that, comes morning sickness—which can leave you feeling completely wiped out.
For many women, nausea appears suddenly, sometimes out of nowhere, and can disappear just as quickly. It’s often linked to rising pregnancy hormones, particularly those associated with the developing placenta and baby. The good news is that it usually settles by the end of the first trimester.
Morning sickness can also be influenced by how you eat and even changes in your sense of smell. The small, practical changes below can make a real difference in helping you feel more like yourself again.
(If you’re concerned about how much you’re being sick, do speak to your midwife to rule out hyperemesis gravidarum or to get the support you need.)
Gentle Ways to Ease Morning Sickness
1. Eat something as soon as you wake up
Keep plain crackers, oatcakes, or rice cakes by your bed and have a few bites before you even get up. Nausea is often linked to low blood sugar, so this can help settle things quickly.
2. Include protein at breakfast
Protein is essential in pregnancy, and you need around 70g a day. Low protein levels can contribute to dizziness and nausea. Starting your day with protein also helps stabilise your blood sugar.
3. Eat little and often
Try not to let yourself get too hungry. Small, frequent meals can help keep nausea at bay. When you can, include some protein and healthy fats—but also listen to your body (sometimes half an oatcake is all that feels manageable, and that’s okay).
4. Stay well hydrated
Your fluid needs increase during pregnancy—aim for around 3 litres a day. Adding lemon or fresh ginger to your water can also help ease nausea.
5. Try ginger tea
Ginger is well known for its anti-nausea properties. Up to 3 mugs a day can be helpful.
6. Use essential oils for quick relief
Scents can have a powerful effect when you’re feeling nauseous. Ginger (Zingiber officinale), lemon (Citrus limonum), and peppermint (Mentha piperita) are all great options.
Place a drop on a tissue and inhale gently—choose whichever scent feels best to you in the moment. Always check the Latin name when buying oils to ensure quality, and generally speaking, the more expensive the better. (I use Oshadhi).
Additional Support
Gentle, hands-on therapies can also support you during early pregnancy. Treatments like reflexology can be particularly helpful—and can be done comfortably while you sit upright, sip water or ginger tea, and use calming scents.
If you’d like more personalised support during your first trimester, feel free to get in touch to book a session. [here]
And if you’d like more guidance, you can also access my free first trimester course [here].
Disclaimer: The information shared in my posts is for general informational and educational purposes only and is not medical advice. It should not be used as a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare provider. Always seek the advice of your doctor or another licensed medical professional with any questions regarding your health.
