The first weeks are often the most exhausting – and no one can see it from the outside.
What helps many
- A small snack beside the bed before getting up (a rusk, a few almonds).
- Small portions spread across the day instead of large meals.
- Try ginger tea, peppermint water or cold still water.
- Name and reduce smell triggers where you can.
Staying gentle
- Take tiredness seriously – short breaks during the day are allowed.
- Fresh air and quiet walks can help steady your circulation.
- If you can't keep anything down or feel very weak, talk to your midwife or gynaecologist. For severe, round-the-clock vomiting: the out-of-hours medical service (in Germany, 116117) or your local equivalent.
You don't have to "find this phase lovely" – getting through it is more than enough.