How to stop feeling sick – simple ways to ease nausea
Written byEloise Wright
Reviewed byHeeral Tomlinson
Feeling queasy? Before you write the day off, our expert shares what might actually help – from ginger tea to food tweaks
Summary
1Why do I feel sick?
Nausea is common and often short-lived. Heavy meals, stress, motion, strong smells or illness can all trigger that queasy feeling – but it usually...
2How can I ease it?
Sip small amounts of fluid, try ginger or peppermint tea and stick to light, smaller meals. Fresh air and avoiding greasy foods or lying down after...
3When should I worry?
If nausea is severe, keeps coming back or comes with other symptoms, speak to a GP. Most cases pass, but it’s always best to get healthcare advice...
Nausea can take the shine off your day, whether it appears after eating or seems to come out of nowhere. While it’s very common and usually settles on its own, it can still feel quite uncomfortable and unsettling.1 To help you through it, we sat down with our in-house expert Heeral Tomlinson, who shares practical steps you can try at home to ease the discomfort.
Why do I feel sick?
Common triggers range from eating too quickly, having large or heavy meals, greasy or rich food, strong smells, stress or motion. You might also notice nausea alongside other illnesses such as tummy bugs or during hormonal changes.1 Other symptoms may offer clues, but it’s important not to self-diagnose and to seek medical advice if you’re concerned.
How to stop nausea
When nausea hits, the goal is to focus on calming your stomach and giving it time to settle. Heeral advises that sipping small amounts of a cold drink regularly, which can feel gentler than large amounts, and trying soothing drinks such as ginger or peppermint tea may help.2,3 As ginger is commonly used to support nausea relief, so you might want to “try ginger tea, fresh ginger in hot water or even ginger biscuits”, Heeral says.1
She also recommends eating smaller, more frequent meals to avoid putting extra pressure on your stomach and letting in some fresh air by opening a window or stepping outside if you can. Even simple distractions, like putting on your favourite playlist or watching a feel-good film, can help shift your focus and take the edge off that queasy feeling. “It’s just as important to be mindful of what might make things worse”, Heeral adds. “Strong cooking smells, greasy or fried foods, eating too quickly, drinking large amounts with meals, lying down straight after eating and wearing tight clothing around your stomach can all make nausea worse, so keeping things light and gentle can really help your body settle.”
How long does nausea usually last?
Most episodes of nausea improve within a few hours or days.1 If nausea is linked to something short-term, such as a heavy meal or a minor illness, it should gradually ease as your body recovers. Giving yourself time to rest, hydrate and eat gently can help your body settle.
How to stop being sick?
“If nausea turns into vomiting, the priority is staying hydrated and letting your stomach rest”, Heeral explains. “Take small sips of fluid regularly rather than drinking large amounts at once and rest upright instead of lying flat. Once the vomiting settles, wait a little before reintroducing food and start with light, plain options such as toast, crackers or rice.” You should be able to gradually return to your normal diet as you begin to feel better.1
When should I be concerned about nausea?
Occasional nausea is usually nothing serious, but you should seek medical advice if it happens often, feels intense, doesn’t seem to be improving or comes with any other concerning symptoms. If you feel unsure about what’s causing it or it’s affecting your day-to-day life, speaking to a GP or healthcare professional can help you get the right support.
Some possible causes for feeling sick are:
- being pregnant
- anxiety
- motion sickness
- medicines
- alcohol
- illness
Nausea FAQs
Lying flat can sometimes make nausea feel worse, especially if it’s linked to acid reflux or indigestion, as stomach acid can move upwards more easily. Sitting upright or propping yourself up with pillows may feel more comfortable and help ease the sensation.4 A bit of gentle movement and fresh air can also make a difference.
Paracetamol doesn’t treat nausea directly, as it isn’t designed to settle the stomach. However, it may help if pain – such as a headache, period pain or muscle aches – is contributing to the overall feeling of discomfort.5 Always follow the dosage instructions on the label and don’t exceed the recommended amount.
Ibuprofen isn’t a treatment for nausea. In fact, it can actually irritate the stomach lining for some people. This may make feelings of sickness worse, particularly if taken on an empty stomach. If you do need to take it for pain or inflammation, take it with food and follow the label instructions carefully.6
Heavy meals, eating too quickly or choosing rich, fatty foods are often the main culprits. Overeating or lying down straight after a meal can also trigger nausea in some people, as digestion may feel slower or more uncomfortable. If it happens frequently, feels severe or occurs without an obvious trigger, it’s best to speak to your GP for advice.7
The final say
Feeling sick is never pleasant but in most cases it’s temporary and manageable with gentle self-care. Small adjustments - like slowing down, choosing lighter foods and staying hydrated - can help support your body while it recovers.
If symptoms don’t improve, keep returning or feel severe, speaking to a healthcare professional can give you advice and reassurance. And once you’re feeling back to yourself, exploring ways to support your immune system or a happier gut may help you stay on track.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Feeling sick (nausea). NHS website. Updated 2023. Available from: https://www.nhs.uk/symptoms/feeling-sick-nausea/
2. Keshab Raj Paudel, Orent J, Penela OG. Pharmacological properties of ginger (Zingiber officinale): what do meta-analyses say? a systematic review. Frontiers in Pharmacology. 2025 Jul 30;16.
3. Chumpitazi BP, Kearns GL, Shulman RJ. Review article: the physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders. Alimentary pharmacology & therapeutics [Internet]. 2018;47(6):738–52. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814329/
4. Holwerda AM, Lenaerts K, Bierau J, Wodzig WKWH, van Loon LJC. Food ingestion in an upright sitting position increases postprandial amino acid availability when compared with food ingestion in a lying down position. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme [Internet]. 2017 Jul 1;42(7):738–43. Available from: https://pubmed.ncbi.nlm.nih.gov/28212491/
5. Tan E, Braithwaite I, McKinlay CJD, Dalziel SR. Comparison of Acetaminophen (Paracetamol) With Ibuprofen for Treatment of Fever or Pain in Children Younger Than 2 Years. JAMA Network Open [Internet]. 2020 Oct 30;3(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7599455/#zoi200755r30
6. Scarpignato C, Lanas A, Blandizzi C, Lems WF, Hermann M, Hunt RH. Safe prescribing of non-steroidal anti-inflammatory drugs in patients with osteoarthritis – an expert consensus addressing benefits as well as gastrointestinal and cardiovascular risks. BMC Medicine. 2015 Mar 19;13(1).
7. Cangemi D, Chase R, Lacy B. Approach to Meal-Related Nausea and Vomiting. Gastroenterology & Hepatology [Internet]. 2025 [cited 2026 Feb 17];21(1). Available from: https://www.gastroenterologyandhepatology.net/files/2025/01/0125-Cangemi-et-al-feature_final.pdf?utm
