Morning sickness myths: what actually helps (and what doesn’t)

If you’re pregnant and dealing with nausea, you’re certainly not alone. Nausea and vomiting of pregnancy (NVP) affects a staggering 70-80% of pregnant women—approximately 4 million women annually in the United States alone, according to medical research. Despite being commonly called “morning sickness,” this misleading term doesn’t capture the full experience, as most women experience symptoms throughout the day, not just in the morning.

Let’s separate fact from fiction when it comes to managing pregnancy nausea and explore evidence-based remedies that actually work.

The reality of morning sickness

Before diving into remedies, it’s helpful to understand what you’re dealing with:

Nausea typically begins at 6-8 weeks of gestation and peaks around weeks 4-12, with more than 80% of women experiencing symptoms during this period, as reported in a Nature study. For most women, symptoms resolve by 16-20 weeks, though one in four women continue to experience NVP into their third trimester according to research published in Oxford Academic. The more severe form, hyperemesis gravidarum (HG), affects 0.3-2% of pregnancies and can lead to dehydration, weight loss, and hospitalization.

Recent research from the Keck School of Medicine has identified GDF15, a hormone produced in the placenta during pregnancy, as a primary biological mechanism causing NVP. This breakthrough helps explain why some women experience more severe symptoms than others.

Common myths about morning sickness

Myth #1: It only happens in the morning

Despite its name, “morning sickness” can strike at any time of day. Many women experience nausea in the afternoon, evening, or even continuously throughout the day. The term itself creates false expectations about when symptoms should occur, leading many women to wonder if something is wrong when nausea persists beyond morning hours.

Myth #2: It means your baby is healthy

While some studies suggest a correlation between morning sickness and lower miscarriage rates, plenty of women have perfectly healthy pregnancies with no nausea at all. The absence of morning sickness doesn’t indicate anything is wrong. This myth can cause unnecessary anxiety for women who experience little to no nausea during pregnancy.

Myth #3: It’s all psychological

Morning sickness is a real physiological response, primarily triggered by hormonal changes during pregnancy. According to Cambridge University research, it’s not “in your head” and shouldn’t be dismissed as anxiety or stress. This harmful myth often prevents women from seeking the support and treatment they need.

Myth #4: You should just push through it

Severe nausea and vomiting can lead to dehydration and nutritional deficiencies. The FDA notes that hyperemesis gravidarum can be dangerous if left untreated, so don’t hesitate to seek medical help if your symptoms are severe. The “push through it” mentality minimizes the very real impact that severe NVP can have on a woman’s physical and mental health.

Evidence-based remedies that actually work

1. Stay hydrated

Dehydration can worsen nausea symptoms and create a vicious cycle where you feel too sick to drink, becoming more dehydrated and consequently more nauseated. Try these approaches: sip small amounts of water throughout the day rather than forcing large quantities at once; experiment with cold, clear fluids like water with lemon or electrolyte drinks; and consider frozen options like ice chips or popsicles if drinking is difficult. Many women find that room-temperature or cool beverages are easier to tolerate than very cold or hot drinks.

2. Eat strategically

Your eating patterns can significantly impact nausea. Eating small, frequent meals instead of three large ones helps maintain stable blood sugar levels and prevents an empty stomach, which can trigger nausea. Keep plain crackers by your bed to eat before getting up in the morning, as this can help stabilize blood sugar before you start moving around. Focus on bland, easy-to-digest foods like bananas, rice, applesauce, and toast (the BRAT diet), especially when nausea is intense. Also, be mindful to avoid triggering smells and foods—common triggers include spicy, fatty, or strongly flavored foods, though triggers vary widely among individuals.

3. Ginger

Ginger has been scientifically validated for reducing nausea and is one of the few natural remedies with substantial research backing its effectiveness. Research supports various forms of ginger consumption: ginger tea made with real ginger (not just flavoring); ginger capsules (typically 250mg four times daily); crystallized ginger candy; and ginger ale made with real ginger (check ingredients, as many commercial brands contain only artificial flavoring). The active compounds in ginger help calm the digestive system and reduce the sensation of nausea.

4. Vitamin B6 (Pyridoxine)

Vitamin B6 has demonstrated effectiveness for pregnancy nausea and is often one of the first supplements recommended by healthcare providers. The typical dosage is 10-25mg taken three times daily, though you should always consult your healthcare provider before starting any supplement during pregnancy. Some providers recommend combining vitamin B6 with doxylamine (an antihistamine) for enhanced effectiveness in more severe cases.

5. Acupressure

Applying pressure to specific points on the body, particularly the P6 point (located about three finger-widths above your wrist on the inner forearm), can help relieve nausea symptoms. You can use acupressure wristbands designed for motion sickness, which apply continuous gentle pressure to this point, or manually apply pressure for 2-3 minutes when feeling nauseated. This technique is especially helpful because it’s drug-free, readily available, and can be used alongside other remedies.

6. Rest and relaxation

Fatigue can significantly worsen nausea symptoms, creating another challenging cycle for pregnant women. Prioritize sleep and rest whenever possible, even if that means adjusting your usual schedule or responsibilities temporarily. Try relaxation techniques like deep breathing or guided meditation to help manage stress, which can exacerbate nausea. Consider the sound journeys available in our Beginning Pregnancy Course designed specifically to help with pregnancy discomfort and promote relaxation.

What doesn’t help (or may make things worse)

1. Forcing yourself to eat

Contrary to popular belief, forcing yourself to eat when nauseated can make symptoms worse. Instead, eat when you feel able and focus on staying hydrated. The old advice of “eating for two” can create unnecessary pressure when you’re struggling with nausea. Remember that your baby will take what it needs from your body’s reserves, and maintaining hydration is more critical in the short term than forcing down food.

2. Waiting too long between meals

An empty stomach can trigger or worsen nausea, creating a paradoxical situation where you don’t feel like eating but need to eat to feel better. Try keeping simple snacks handy at all times—crackers, dry cereal, or nuts can be good options. Even a few bites every hour can help maintain blood sugar levels and prevent the nausea from intensifying.

3. Ignoring severe symptoms

If you’re unable to keep fluids down for 24 hours, showing signs of dehydration, losing weight, or experiencing other concerning symptoms, contact your healthcare provider right away. There are safe and effective medical treatments for severe nausea during pregnancy, and early intervention can prevent complications. Remember that seeking help isn’t a sign of weakness but a responsible step toward protecting both your health and your baby’s.

When to seek medical help

While most cases of morning sickness can be managed with home remedies, don’t hesitate to consult your doctor if you experience inability to keep liquids down for more than 24 hours, signs of dehydration (dark urine, dizziness, dry mouth), weight loss of more than 5% of your pre-pregnancy weight, blood in vomit, or severe weakness or fainting.

Your healthcare provider might recommend prescription medications that are safe during pregnancy or, in severe cases, IV fluids and nutrition. Early intervention can prevent complications and make your pregnancy experience much more manageable.

Finding your personal relief strategy

Every pregnancy is different, and what works for one woman might not work for another. The key is to experiment with different evidence-based strategies and develop a personalized approach to managing your symptoms. Pay attention to patterns—certain times of day when nausea is worse, specific triggers, and remedies that provide the most relief for you personally.

For comprehensive support throughout your pregnancy journey, including expert-led classes on managing pregnancy discomfort, consider joining our Beginning Pregnancy Course. You’ll gain access to transformative sound journeys specifically designed to reduce pregnancy discomfort, improve sleep quality, and boost your overall wellbeing during this special time.

Remember, morning sickness may be common, but you don’t have to suffer through it without support. With the right strategies and care, you can find relief and focus on the joy of your pregnancy journey.