Family road trips are a fantastic way to create lasting memories, explore new places, and spend quality time together. The open road, the curated playlists, and the endless snacks are all part of the adventure. But for many, the excitement can be quickly overshadowed by a familiar, unwelcome feeling: motion sickness. That queasy, dizzy sensation can turn a dream vacation into a difficult journey, especially for little ones.

Fortunately, understanding what causes motion sickness is the first step toward managing it. With a few simple strategies, you can help everyone in your family enjoy the ride.

What Causes Motion Sickness?

Motion sickness happens when your brain gets confused by conflicting signals from your body. Your inner ear, which is part of your vestibular system responsible for balance, senses the movement of the car—the turns, the bumps, and the acceleration. However, your eyes, often focused on a book, a screen, or the inside of the car, tell your brain that you are stationary.

This sensory mismatch sends your brain into a state of confusion. It doesn’t know whether you are moving or standing still. The brain’s reaction to this conflict can trigger a range of unpleasant symptoms, including:

• Nausea and vomiting
• Dizziness and lightheadedness
• Cold sweats
• Headaches
• Fatigue

This phenomenon is quite common, but some individuals are more susceptible than others. Research shows that children, females, and people with a history of migraines are at a higher risk of experiencing motion sickness.

Simple Ways to Manage Motion Sickness

The good news is that you don’t have to let motion sickness derail your travel plans. By making a few adjustments to your travel habits, you can significantly reduce or even prevent symptoms from starting.

Adjust Your Seating and Gaze

Where you sit and what you look at can make a huge difference. The front of a vehicle experiences less motion than the back.

• Sit in the front seat: If possible, have the person prone to motion sickness sit in the front passenger seat.
• Take the wheel: Driving often helps prevent motion sickness because the driver’s brain is actively engaged in the act of moving the car, which helps sync the signals between their eyes and inner ear.
• Look at the horizon: Encourage your child to look out the front window and focus on a stable point in the distance, like the horizon. This helps the eyes register the same motion that the inner ear is feeling, resolving the sensory conflict.

Put Away the Distractions

While it’s tempting to use books and screens to pass the time, they are common triggers for motion sickness.

• Avoid reading and screens: Focusing on a stationary object like a book, tablet, or phone screen while your body is in motion is a primary cause of sensory mismatch. Instead, opt for screen-free activities.
• Use other distractions: Encourage listening to music, podcasts, or audiobooks. Playing car games that involve looking outside, like “I Spy,” can also be a great alternative.

Stabilize and Relax

Sometimes, the simplest solutions are the most effective. Controlling head movement and promoting relaxation can help calm the body’s response.

• Keep your head still: Using a travel pillow to support the head and neck can minimize excess movement.
• Close your eyes: Taking a nap or simply resting with your eyes closed can eliminate the conflicting visual signals altogether.
• Practice deep breathing: Slow, deep breaths can help calm the nervous system and ease feelings of nausea.
• Open a window: A little fresh air can do wonders. The cool breeze can be a welcome sensory distraction and help reduce feelings of stuffiness or nausea.

Fuel Your Body Wisely

What you eat and drink before and during your trip plays a crucial role in how you feel.

• Stay hydrated: Dehydration can worsen symptoms of motion sickness. Sip on water or other clear fluids throughout the journey.
• Eat small, light meals: Traveling on an empty stomach can make nausea worse, but so can a heavy, greasy meal. Opt for small, frequent snacks like crackers, pretzels, or fruit.
• Get enough sleep: Fatigue can make you more susceptible to motion sickness. Ensure everyone gets a good night’s sleep before a long drive.

When Behavioral Changes Aren’t Enough

For some people, motion sickness can be severe and persist despite trying these strategies. If you or your child continue to struggle, it may be time to speak with a healthcare provider. There are over-the-counter and prescription medications available that can effectively prevent and treat motion sickness. A doctor can help you determine the safest and most appropriate option for your family.

By planning ahead and incorporating these tips into your routine, you can make your next family road trip a smooth and enjoyable experience for everyone.

Reference:

Bronstein AM, Golding JF, Gresty MA. Visual Vertigo, Motion Sickness, and Disorientation in Vehicles. Semin Neurol. 2020 Feb;40(1):116-129. 
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