9 Overnight Hacks To Cure Bloating & Help You Feel Better
No one likes feeling bloated. In fact, I'd pay a not-so-insignificant amount of money to never feel bloated ever again. But since that's not exactly an option, I have to settle for some tricks to stop stomach bloating — and hopefully ones that work overnight so that I can wake up feeling great, as opposed to like an uncomfortable ball of air.
According to U.S. News and World Report's Health section, belly bloating — or the sensation we feel when our stomach's feel distended or gassy — can be caused by a variety of factors. The most common ones, however, are dietary triggers (as in when a specific food doesn't react well with our bodies), constipation, and in some cases, conditions like Celiac's disease.
If you're confident you're not suffering from a more serious undiagnosed condition, then that means bloating is most likely just caused by diet or constipation. And as "unsexy" as that may sound, the good news is there's a ton you can do about both those factors. It's often just about being in-tune with your body and proactively avoiding your bloating triggers.
And it doesn't mean you have to live a life of restrictions and avoidance; when it comes to managing bloating I still basically eat what I want, when I want. I'm just careful to take certain measures when I'm feeling especially uncomfortable, or when I know I'll want to be feeling my absolute best the next day for an important event.
If you're looking for a quick cure to beat the bloat and wake up feeling great, here are nine overnight hacks that should help.
1. Eat A High-Potassium Snack Before Bed
According to Patricia Raymond, MD, in a piece for Redbook, foods rich in potassium, like bananas, nuts, and asparagus, help regulate fluid retention — and too much fluid in our systems can make us feel bloated. Incorporate some of these foods into your dinner or evening snack if you want to reduce bloating overnight.
2. Avoid Bread With Dinner
Raymond also noted that starches and refined carbs, like those found in many breads and pastas, also can cause you to retain water and feel bloated. If you want to wake up feeling super light, think about avoiding these foods with your evening meal.
3. Eat Slowly
A compilation piece on EatThis.com on ways to get rid of bloating overnight noted that bloating can also be caused by swallowing excess air. A way to help avoid this is by eating more slowly. So even when you come home super hungry, be conscious of the speed at which you're chewing and swallowing. Your body will thank you the next morning.
4. Massage Your Belly
Dr. Raymond also recommended massaging your belly in downward motions as you lie in bed (so from the direction of your head to the direction of your toes). This can help move air and gas through your digestive track.
5. Sip On Some Lemon Water
The same EatThis.com piece recommended sipping on water and lemon juice before bed, as lemon is a natural diuretic that will help flush your system of excess fluids. It also tastes super refreshing and I find it always helps calm my stomach after a meal.
6. Or Ginger Tea
If lemon water isn't your thing, try ginger tea. According to professional dietician Helen Agresti on a piece for The Huffington Post, ginger may help deflate the stomach from gas-producing foods and alleviate bloat. I also find it to be a super relaxing pre-bed ritual!
According to Kristi King, RD in a piece for Health, stress levels often affect our stomach — specifically our digestion. If you've been particularly stressed out, try doing some calming activities before bed, like meditating, journaling, or watching a guided mediation video.
8. De-Bloating Teas
This one is a personal tip that I swear by. If you've been feeling bloated and constipated, try a gentle laxative tea before bed. You will feel SO much better and lighter in the morning. Seriously — try it.
9. Don't Eat Two Hours Before Bed
On his website, medical doctor and health coach Frank Lipman recommended resting your digestive system for at least ten hours each night. For most of us, this means avoiding food about two hours before bed. This will allow your digestive track work out any issues from the day.
Bloating sucks, but it doesn't have to get the best of you. Try some or all of the above overnight tips, and say goodbye to bloat!