Hi, I’m Anna—Co-Founder of The SABI.
There’s nothing worse than trying to fall asleep with a bloated, uncomfortable stomach. I know the feeling well—lying in bed, shifting positions, and wishing that tight, crampy sensation would just go away. For years, I didn’t realise how much my evening habits were contributing to the problem. I’d go to bed without thinking twice about what I’d eaten or how stressed I felt, only to find myself wide awake, uncomfortable, and frustrated.
It wasn’t until I started incorporating calming rituals—simple changes like mindful breathing, light stretching, and paying closer attention to what I ate and drank before bed—that my nights became far more restful. That experience shaped part of the journey behind The Digestive Herbata, a tea I helped create specifically to calm bloating and support digestion, especially in the evenings when discomfort tends to creep in.
If bloating is keeping you up at night, here’s how to soothe your stomach and create an evening routine that promotes better sleep—naturally.
Why Bloating Feels Worse at Night
Bloating can feel particularly uncomfortable in the evening due to a combination of factors:
1. Digestive Slowdown
Your metabolism naturally slows down in the evening, which means food moves through your digestive system more slowly.
2. Post-Meal Gas Build-Up
If you’ve had a heavy dinner or eaten foods that produce gas (like beans or cruciferous vegetables), that gas can accumulate by bedtime, leading to discomfort.
3. Lying Down Too Soon
When you lie down shortly after eating, it can make it harder for your body to process food and can even lead to acid reflux or bloating.
4. Stress and Cortisol Levels
If you’ve had a stressful day, elevated cortisol levels can disrupt digestion, making bloating worse by the evening.
How to Soothe Nighttime Bloating
The good news? With a few intentional changes to your evening routine, you can calm your stomach and drift off to sleep more comfortably.
1. Sip on a Calming Herbal Tea
Herbal teas are one of the best ways to soothe bloating at night. The Digestive Herbata is my go-to evening tea, thanks to its blend of digestive-supporting herbs:
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Holy Basil: Reduces cortisol and stress-related bloating.
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Cinnamon and Cardamom: Stimulate digestion and ease gas buildup.
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Stinging Nettles: Act as a natural diuretic, reducing water retention before bed.
Drinking a warm cup about 30 minutes before bedtime can relax both your gut and your mind, setting the stage for better sleep.
2. Eat a Light, Early Dinner
Heavy, late-night meals can overwhelm your digestive system and leave you feeling bloated as you try to sleep.
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Tips for Evening Meals:
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Focus on easy-to-digest foods like lean proteins, cooked vegetables, and whole grains.
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Avoid foods that produce gas, like beans, cabbage, or carbonated drinks.
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Finish eating at least 2–3 hours before bedtime.
3. Avoid Common Evening Triggers
Certain foods and drinks can exacerbate bloating, especially in the evening.
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What to Skip:
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Alcohol: Can irritate the gut and slow digestion.
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Caffeine: Stimulates the gut, which can lead to discomfort.
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Salty Foods: Cause water retention, leading to puffiness and bloating.
4. Practice Gentle Movement After Dinner
Lying down immediately after eating can make bloating worse. Instead, opt for light movement to aid digestion.
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Ideas for Gentle Movement:
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Take a 10–15 minute walk after your meal.
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Try gentle yoga poses like Child’s Pose or Cat-Cow to relieve gas and cramping.
5. Create a Stress-Relieving Evening Ritual
Stress is one of the biggest contributors to nighttime bloating. Adding calming practices to your evening routine can help your gut relax.
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Relaxation Ideas:
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Meditate or do deep breathing exercises to lower cortisol.
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Dim the lights and listen to calming music or a soothing podcast.
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Journal for a few minutes to process the day’s stress.
6. Stay Hydrated Throughout the Day
Dehydration can make bloating worse, but drinking too much water right before bed may disrupt your sleep.
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Hydration Tips:
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Sip water consistently during the day.
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In the evening, focus on warm, hydrating options like The Digestive Herbata.
7. Elevate Your Upper Body While Sleeping
If lying flat makes bloating or discomfort worse, try elevating your upper body slightly to support digestion.
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How to Do It: Use a wedge pillow or stack two pillows under your upper back and head to create a gentle incline.
A Nighttime Routine for Gut Health
Here’s an example of a simple evening routine to prevent and soothe bloating:
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6:30 PM: Eat a light, balanced dinner with easy-to-digest foods.
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7:00 PM: Take a short walk or do a few yoga poses to support digestion.
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8:00 PM: Brew a cup of The Digestive Herbata and sip it slowly while reading or journaling.
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8:30 PM: Practice deep breathing or meditation to lower stress levels.
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9:00 PM: Wind down with dim lighting and avoid screens to signal to your body that it’s time to rest.
Listening to Your Body
Bloating at night doesn’t have to ruin your sleep. By making small adjustments to your evening habits—like sipping on herbal tea, eating lighter meals, and prioritising relaxation—you can calm your stomach and set yourself up for a restful night.
Start with just one or two changes tonight: brew a cup of The Digestive Herbata, take a short walk, or dim the lights early. Over time, these habits will become second nature, helping you feel lighter, more relaxed, and ready for restorative sleep.
References
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"The Effect of Evening Meals on Digestion and Sleep" - Advances in Nutrition
https://academic.oup.com/advances -
"Herbal Remedies for Digestive Health" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/journal/09652299 -
"The Gut-Brain Axis and Sleep Quality" - Nature Reviews Gastroenterology
https://www.nature.com/ -
"Stress Reduction Techniques for Better Digestion" - Journal of Gastroenterology and Hepatology
https://onlinelibrary.wiley.com/
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
