How to avoid getting seasick on a cruise (from someone who works at sea)
Worried about getting seasick on a cruise? You’re not the only one.
Cruise ships are huge, but when the ocean starts rocking, even the most seasoned travellers can feel their stomachs turn.
You might know you want to relax and enjoy your holiday, but the thought of nausea, dizziness, or missing out on activities makes you wonder if it’s worth it.
So how do you keep seasickness from ruining your trip?
Here are the practical tips I’ve learnt from my time at sea – what’s helped me with mild symptoms, what I’ve seen work for others, and how to feel steady again once you’re onboard.
How to avoid getting seasick on a cruise
1. Consider season, destination, and itinerary
Where and when you cruise can influence how likely you are to feel seasick. Open-ocean itineraries, long crossings, or regions known for choppy waters may make motion sickness more likely, while sheltered coastal routes are usually gentler.
The season matters too. Some areas are calmer during certain months, while stormy seasons bring stronger swells. If you know you’re prone to nausea, perhaps plan your cruise around calmer periods.
Here are a few tips to keep in mind:
Research typical weather and sea conditions for your route.
Check itineraries – shorter port-to-port hops are often easier on the stomach than long ocean days.
Consider timing – some destinations have a more predictable calm season that reduces rough-sea days.
2. Choose the right cabin location
Where your cabin is located can make a difference if you’re prone to seasickness. Think of the ship like a seesaw: the middle is the most stable, while the ends move the most. Mid-ship cabins on lower decks usually feel the least motion.
Forward (front) and aft (back) cabins tend to rock more in rough seas, and while high-deck cabins come with sweeping views, they also sway the most.
That said, cabins are usually assigned or come with a price difference, so you might not always have the option. If you can’t get the “ideal” spot, don’t worry. There are other ways to ease motion sickness once you’re on board.
3. Pack seasickness essentials
It’s worth bringing along a couple of things you know help you with motion sickness. Some tried-and-true options are:
Ginger candies or tablets – a natural remedy many swear by.
Over-the-counter medication – motion sickness tablets like Dramamine, Bonine, or similar, depending on what’s available where you live.
Motion sickness patches or wristbands – especially if you’ve used them before and know they work for you.
Electrolyte sachets – helpful if nausea leaves you feeling drained.
Herbal balm or oil – not something you’ll often see in cruise blogs, but crew members rely on them. White Flower Balm Oil is especially popular, while I personally bring Tiger Balm.
You don’t need to pack a pharmacy. Cruise ships stock seasickness medication at the medical centre and sometimes even provide basic tablets at guest services for free. Think of it as packing just enough for peace of mind, knowing you can always get more on board if needed.
4. Watch your food and drink
When you’re seasick, eating might be the last thing you feel like doing, but a little light food is better than nothing. What you choose makes a difference, and the same goes for drinks.
Do:
Snack on crackers, bread, or plain rice
Try green apples, or ginger or peppermint (tea, biscuits, or candy)
Sip water, electrolyte drinks, or carbonated beverages if they help
Don’t:
Eat heavy, greasy, or spicy meals
Drink too much alcohol
Overdo the caffeine
I usually avoid soft drinks, but on rough sea days I’ve found that sipping something fizzy actually helps calm my stomach.
5. Avoid reading or staring at screens
When the ship is rocking, focusing on a book or your phone can make the motion feel worse. Your inner ear senses movement, but your eyes are fixed on something still. That mismatch often triggers nausea.
It helps to give your eyes something stable to focus on, like the horizon or a point in the distance. If you really need to read, audiobooks or podcasts are a much friendlier option during rough seas.
6. Step outside for fresh air
When the ship starts to sway, being stuck in a closed cabin can make the feeling worse. Fresh air and open space help your body adjust to the motion and can ease the nausea that builds up indoors.
Spending time on deck is one of the simplest and most effective ways to feel better. Looking out at the horizon gives your brain a fixed point to focus on, which helps your senses sync up with the ship’s movement. Even a short walk outside can make a difference.
If the weather is rough or you’d rather not be in the wind, opening your cabin balcony door (if you have one) or finding a quieter spot near the promenade can help.
7. Get enough rest
Sometimes the best way to deal with seasickness is simply to lie down and let your body adjust. Resting in a quiet, comfortable space can ease dizziness and nausea more than pushing yourself to keep going.
If you’re struggling to relax, try lying down flat and closing your eyes. For some people, resting in a darkened cabin helps, while others prefer stretching out on a lounger on deck where the air is fresh.
Short naps often work better than forcing yourself to sleep for long stretches, especially if the ship is rocking and making it hard to drift off. Think of it as giving your body little breaks until the seas calm down.
To help you stay comfortable on your cruise, don’t panic if you start feeling seasick. It’s common and usually eases as your body adjusts. If you need a little extra support, the crew can help – whether it’s providing medication, suggesting a calmer spot on the ship, or just checking in.
With a few simple steps, you can focus on enjoying the journey instead of worrying about the waves. Safe travels!
For more tips to make your voyage smoother, check out my cruise preparation checklist.
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