I think it’s safe to say that most pregnant people can agree that morning sickness is the absolute worst. Thankfully it doesn’t affect everyone! But for those it does, it can be incredibly miserable and sometimes debilitating.

Morning sickness generally starts around weeks 5-10 of pregnancy. The likelihood of experiencing nausea is typically at its highest during weeks 5-7. And overall morning sickness typically reaches its peak during weeks 8-10.

Thankfully it does end (usually). Some may experience morning sickness through the second trimester, but in general it typically fades by 14 weeks. In rare cases, morning sickness can unfortunately last throughout pregnancy, like it did for me. I was diagnosed with Hyperemesis Gravidarum throughout all three of my pregnancies. It was absolutely brutal but somehow, I managed to survive. After all of my births the first thing I wanted was COFFEE! The first sip was the BEST!

For those experiencing morning sickness, below are some of our top ten remedies. And of course, with any of our recommendations, we always recommend families consult with their health care provider first.

You can try eating toast, bananas, rice, and applesauce. A lot of our families have also had luck in keeping saltine crackers near their bedside table and eating a few pieces in the middle of the night if you feel nauseous, or before getting out of bed in the morning.

An empty stomach can cause nausea. Instead of eating three large meals per day, you could try eating five or six small meals. Some great and mild snack ideas in between meals are nuts and dried fruit.

Trying to include protein at every meal could help curb nausea and increase your energy. Protein can help keep you full for a longer period of time, and help blood sugar levels from spiking.

Staying upright for at least 30 minutes after finishing your meal can prevent the gastric juices in your stomach from rising and making you feel nauseous.

Not drinking enough water can make nausea symptoms worse. At least 8-12 cups of water a day is typically recommended during pregnancy.

When you wake up in the morning, get out of bed as slowly as you can. If you have to take a long car ride, take frequent stops.

Try drinking ginger tea or real ginger ale (not the soda) after meals. You can also try ginger candies and lollipops, usually sold for motion sickness. Ginger can help ease nausea and morning sickness symptoms. I know some people stomach the taste of ginger, so it may not be for everyone.

Using an aromatherapy diffuser with peppermint or lime essential oils could help morning sickness as well. Make sure you know how to use your diffuser properly: most diffusers require a carrier oil. Additional scents that could help are fresh lemon and orange. There is even a study that shows pregnant people who inhale lemon essential oil had a significantly less intense nausea and vomiting than those who smelled the placebo. Read the study here!

There are acupressure wristbands that can help relieve morning sickness. Some of our families also try acupuncture. If needles are not your thing, the bands are worth trying!

Keeping your room well-ventilated can sometimes make a big difference! Crack a window, turn on a fan, or even go outside and get some fresh air. Avoid strong-smelling foods, odors, and fragrance.

Do your best and try to rest as much as possible. Give yourself some grace, after all, you’re growing a baby! I promise the morning sickness typically gets better for most. Hang in there!

This post is written by Anna Rodney, owner and founder Birth & Baby University and Chicago Family Doulas. She is a leader in the perinatal field and a trusted resource for expecting families and perinatal professionals.