Pregnancy is a special time, but it can also come with a lot of changes that make you feel uncomfortable. You might feel sick to your stomach, have body aches, feel worried, or struggle to sleep. The good news is—there are safe pregnancy remedies to feel better while keeping your baby healthy too. Let’s talk about what helps and what to avoid.
Nausea (morning sickness)
What it feels like: You feel queasy, sick to your stomach, or even throw up—especially in the morning but sometimes all day.
What helps:
- Eat small meals often. An empty stomach can make nausea worse.
- Try ginger or lemon. Ginger tea, ginger chews, or lemon water can calm your stomach.
- Snack on crackers or pretzels. Keep some by your bed and eat a few before getting up.
- Stay hydrated. Sip water, electrolyte drinks, or ice chips all day.
- Vitamin B supplements may help but talk to your provider about dosing
- Sea-Bands apply pressure to a point on the wrist that may reduce nausea
- Rest and relax. Being tired can make nausea worse.
What to avoid:
- Cannabis (marijuana). It might seem like it helps, but it can harm your baby’s brain and development.
- Greasy, spicy, or strong-smelling foods. These can make nausea worse.
- Skipping meals. It can cause low blood sugar and make you feel more sick.
If you’re throwing up a lot and can’t keep anything down, call your doctor. There are safe medicines for nausea during pregnancy.
Pain (backaches, headaches, cramps)
What it feels like: As your body grows and changes, you might feel aches in your back, legs, or head.
What helps:
- Warm showers or heating pads (low heat, not on your belly).
- Gentle stretching or prenatal yoga.
- Sleeping with pillows between your knees or under your belly for support.
- Drinking water. Dehydration can cause headaches and cramps.
- Light movement or walking. This can loosen tight muscles.
What to avoid:
- Pain medications without talking to your doctor. Even over-the-counter meds like ibuprofen (Advil) aren’t safe during pregnancy.
- Lifting heavy things or standing for too long without a break.
Anxiety (worry or feeling stressed)
What it feels like: You may feel nervous, overwhelmed, or like your heart is racing. You might have trouble calming down.
What helps:
- Deep breathing. Breathe in for 4 seconds, hold for 4, and breathe out for 6.
- Talk to someone. Share how you’re feeling with a friend, family member, or doctor.
- Quiet time. Sit in a calm space, listen to soft music, or journal your thoughts.
- Prenatal yoga or light exercise. Movement helps release stress.
- Join a pregnancy group. Talking to other moms-to-be helps you feel less alone.
What to avoid:
- Too much social media or internet searching. It can make anxiety worse.
- Caffeine. It can increase your heart rate and make you feel more anxious.
If you feel anxious all the time or like you can’t cope, talk to your doctor or midwife. They can help you find safe ways to feel better.
Insomnia (trouble sleeping)
What it feels like: You’re tired, but you can’t fall asleep or stay asleep. Your mind may race at night, or your body may feel uncomfortable.
What helps:
- Keep a bedtime routine. Take a warm bath, read a book, or listen to calm music before bed.
- Use pillows for support. Sleep on your side with a pillow between your knees and behind your back.
- Get sunlight during the day. It helps set your sleep cycle.
- Keep your bedroom cool and quiet.
What to avoid:
- Caffeine in the afternoon or evening. It can keep you awake at night.
- Screens before bed. The light from phones and TVs makes it harder to fall asleep.
- Napping too much during the day. It can make it harder to sleep at night.
- Using alcohol or cannabis. These can harm your baby and don’t lead to restful sleep.
Still not sleeping? Your provider may have safe, non-medication tips or recommend support.
The bottom line
Taking care of yourself is one of the best ways to take care of your baby. While some symptoms are hard, there are many safe pregnancy remedies to feel better without turning to substances or unsafe remedies.
If you’re ever unsure, ask your doctor, midwife, or nurse. They’re there to help you and your baby stay safe and strong. If you are worried about your own substance use – either current or in the past – and how that impacts your pregnancy, check out our free and confidential helpline for new and expecting parents.