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• eat something like dry toast or a plain biscuit before you get out of bed
• eat small, frequent meals of plain foods that are high in carbohydrate and low in fat
(such as bread, rice, crackers and pasta)

• eat cold foods rather than hot ones if the smell of hot meals makes you feel sick
• drink plenty of fluids, such as water (sipping them little and often may help prevent
vomiting)
• eat foods or drinks containing ginger – there's some evidence ginger may help
reduce nausea and vomiting (check with your pharmacist before taking ginger
supplements during pregnancy)
• try acupressure – there's some evidence that putting pressure on your wrist, using a

special band or bracelet on your forearm, may help relieve the symptoms

Exhaustion

Massive changes in all body systems can cause overwhelming tiredness.
Hormonal changes, changes to the blood and increased metabolic rate as well as

increased heart rate and breathing can cause the exhaustion to be so intense that
concentration may suffer
Fatigue tends to be most common in the first trimester, but often occurs later in pregnancy
as well. Carrying around all that extra weight can make you tire easily in the third trimester.
In addition, you may have trouble sleeping if your growing tummy makes it hard to get
comfortable. In extreme fatigue you may be tested for anaemia

Make time to sit with your feet up during the day, and accept any offers of help from

colleagues and family.

Being tired and run-down can make you feel low. Try to look after your physical health –
make sure you eat a healthy diet, and get plenty of rest and sleep.

As your bump gets bigger, it can be difficult to get a good night's sleep. You might find lying
down uncomfortable or that, just when you do get comfortable, you have to get up to go to
the loo.

Feeling tired won't harm you or your baby, but it can make life feel more difficult, especially
in the early days before you've told people about your pregnancy.

Bump-friendly sleep positions

The safest position to go to sleep is on your side, either left or right. Research suggests
that, after 28 weeks, falling asleep on your back can double the risk of stillbirth. This may
be to do with the flow of blood and oxygen to the baby.