Some pregnant women out there experience little or no morning sickness at all while others can suffer from it during all hours of the day and sometimes well into their second trimester. No matter the severity you suffer from, morning sickness can be minimized or in some cases avoided entirely with the right techniques.

The Foods You Choose

When experiencing sickness that involves nausea and vomiting, monitoring what you eat or drink is going to be your main concern. The type of food you eat, the amounts you eat, and the time of day you have your meals will all affect how you feel later on.

Sticking to fresh, healthy foods as opposed to greasy, oily, spicy, or sugary snacks can be easier on your stomach. If eating anything too rich makes you queasy, stick to bland foods and fight those cravings. Eating smaller meals more frequently rather than just a few heavy meals a day will be easier for your body to digest and can prevent you from feeling suddenly ill. Try to avoid feeling too full or too hungry at any one time.

If you’re nauseous first thing in the morning, try keeping some crackers and water by your bed and eating a few before you start your day. Get up slowly and avoid rushing or jumping out of bed all of the sudden. Settling your stomach before moving around too much will go a long way in preventing a quick dash to the washroom.

Rest and Vitamins

Staying well hydrated, getting a good night sleep, and keeping your body stocked up on all the essential vitamins it needs can also prevent those unwanted queasy feelings. The healthier your body is, the better it will respond to the hormonal changes it’s going through. Try to nap or rest when you can and avoid over-exerting yourself if possible. Taking it easy on your changing body will encourage it to go easy on you in return.

Prescription Medication

If your morning sickness is exceptionally severe, prescription medications are available. Natural remedies just may not work for some women, so be sure to see your family doctor if your nausea become unmanageable. If you’re currently on any other medication it’s important to let your doctor know as some morning sickness medications may not mix well with other prescription you could be taking.

The first trimester is usually when morning sickness is at its worst and it should diminish as your pregnancy progresses. It can last longer for some women, but as your hormone levels start to even out, the worst of your nausea should be over. Get plenty of fresh air and try to stay relaxed and stress free and in most cases, morning sickness can be at least somewhat relieved with a few simple lifestyle changes.

With the changes in your body and the additional weight in areas you aren’t used to, getting to sleep can become more difficult as your pregnancy progresses. The added hormones in your body can affect your ability to sleep, but there are some things you can try to get that elusive good night’s sleep you’ve been craving.

Sleeping Ergonomically

The most important part of getting a good sleep is the area you’ll be sleeping in. An appropriate room temperature and comfortable bed is a great place to start. The position you’re accustomed to sleeping in may no longer be comfortable and some doctors recommend sleeping on your left side to reduce the additional baby weight on your liver. If a side position still seems uncomfortable, using a maternity pillow could be very effective. They come in all shapes and sizes and can support the specific areas you need such as your belly, back, neck, and head.

Eating Properly

Whether you’re pregnant or not, a proper diet can have a very beneficial effect on the quality of sleep you get. Eating anything too heavy or greasy before bed may make sleeping impossible, so keep any late night meals or snacks on the lighter side to avoid upsetting your stomach before bed. Be sure to also avoid caffeine before you head to bed. If you usually drink tea or coffee before you sleep, try having some warm milk or juice instead.

Taking the Time to Relax

Getting wound up before bed or trying to sleep immediately after something has elevated your mood won’t do you any good. Take the time to unwind before you go sleep by having a relaxing bath with scented oils or by reading a few pages of a good book. If you can’t get to sleep right away, worrying about it will only make it worse. It’s better to get up and watch a few minutes of TV to take your mind off things rather than tossing and turning for the next hour or two.

Get Some Exercise

A regular exercise routine will not only help you maintain a healthy body, it can relieve stress and can make you just tired enough by the end of the day to get some proper rest. A thorough prenatal massage after a workout is an excellent way to loosen up your muscles while giving yourself some much needed relaxation time.

Missing out on too much sleep can leave you sore and grumpy and you’re probably already feeling that way from the extra baby weight and hormones. A few sleepless nights shouldn’t affect the health of your baby, but there’s no need to feel miserable from exhaustion so try a couple new things and figure out what works best for you.