6 steps to prevent motion sickness

Traveling to a new place should be fun, but it’s not enjoyable when your trip is ruined by motion sickness.

“Motion sickness happens when the vestibular system, which processes motion, is not aligned with what your eyes are seeing,” says UNC Health family medicine doctor Jonathan Mitchell, MD, who directs UNC Family Medicine’s travel clinic. The vestibular system is located in your inner ear and connected to your brain. “This mismatch activates the nausea pathways in your brain.”

Nausea and vomiting are the most common symptoms of motion sickness, though you might also feel warm, break a cold sweat, get a headache or generally feel unwell. It’s distinct from vertigo, another condition related to the inner ear; motion sickness doesn’t make you feel like the room is spinning the way that vertigo does.

The symptoms of motion sickness usually go away once you’re not moving anymore, but you can try to prevent them from happening in the first place by doing a few things before you travel. Dr. Mitchell shares some tips.

If you have the option, try to pick a seat where you can see where you’re going.

“Whether it’s a boat, car, plane or train, you want to have a view of the horizon, or a view where you can see what’s in front of you,” Dr. Mitchell says. “For a train, that’s a forward-facing seat where you can look out the window. For a boat, you want to be up on the deck when it’s moving, rather than in your cabin.”

On planes, try for a seat that’s over the plane wing or at its front edge. There tends to be less turbulence or unexpected movements at this part of the plane.

In cars, the front seat is best because you have an unobstructed view of the direction you’re moving. If you’re up for it, offer to drive.

“Driving has been shown to improve motion sickness,” Dr. Mitchell says. “When you’re driving, you’re paying more attention to everything, and your body is in control of the sensation of movement.”

Traveling on an empty stomach or an overly full stomach will make nausea worse. Instead, plan on a light and bland snack or meal before your trip. Reach for the kinds of foods you relied on if you’ve ever had morning sickness or a bad stomach bug: toast or bread, crackers, cereal, bananas, applesauce.

If you’re packing food for your trip, “avoid anything that will trigger nausea for you because of smells or taste,” Dr. Mitchell says.

Think about your pre-trip beverages as well. Alcohol the night before a long drive followed by lots of caffeine the next morning will leave you feeling dehydrated, which may make feelings of nausea worse. Drink water and keep your water bottle with you for regular sips as you travel.

It’s tempting to entertain yourself with a movie or book while traveling, but looking at something that’s stationary, like a screen, while you’re in motion is a recipe for motion sickness.

Keep that in mind for young travelers, too. Children looking at a tablet or phone can get motion sickness if what they’re seeing doesn’t match what their ear is sensing.

Try to encourage everyone to keep their eyes on the view ahead of them to the extent possible. Consider audio entertainment, like music, audiobooks and podcasts, or play a game like I Spy.

If you’re continuing to experience motion sickness, talk to your healthcare provider about medication.

“Scopolamine, which you need a prescription for, is the top option for motion sickness,” Dr. Mitchell says. “It is most commonly prescribed as a small patch placed behind your ear four hours before you’ll be in motion, and it lasts for 72 hours.”

Some over-the-counter antihistamines also work well for motion sickness. Dimenhydrinate (Dramamine) and meclizine (Bonine) can be taken 30 minutes to an hour before travel to ease symptoms.

“All of the medications for motion sickness cause some sedation,” Dr. Mitchell says, noting that scopolamine causes slightly less sedation than the antihistamines.

That’s important to note if you plan on going straight from your travels into an activity. If someone in your group is going to take one of these medications, you may need to build in time for them to rest before jumping into sightseeing, and they should not be the driver.

Ask your doctor about the best dose for a young child, pregnant person or older adult.

There are some natural remedies for motion sickness, including ginger or peppermint candies and wristbands that apply pressure to the inside of your wrist.

“These have been studied and there’s not great evidence that they work, unfortunately,” Dr. Mitchell says. “That said, they don’t cause harm, so it’s reasonable to try them and see if they work for you. Try to do a test run before a trip.”

You don’t even have to buy a wristband to try that option. If you put pressure on a certain part of your forearm, it can relieve nausea. Hold your three middle fingers together and then put them horizontally on your inner forearm at the crease of your wrist. Apply pressure just under where your first finger lands, in the middle of your forearm.

Motion sickness is incredibly common, but try not to let a bad experience or two make you fearful of traveling. If you become too worried about the possibility of getting sick, that anxiety can add to the likelihood that you’ll feel ill.

“Motion sickness is one of those things where it feels like you can speak it into existence,” Dr. Mitchell says. “Thinking or talking about it too much isn’t helpful. Prepare for the worst, but hope for the best.”