A Sleep-Free Night and a Comfortable Stomach: 6 Simple Habits Before Bed

 A Sleep-Free Night and a Comfortable Stomach: 6 Simple Habits Before Bed

The Dangers of Eating Before Bed 

A Sleep-Free Night and a Comfortable Stomach: 6 Simple Habits Before Bed

Eating late at night disrupts sleep and metabolism, but making simple adjustments to your nighttime routine can make a big difference in sleep quality and digestion. Regular meal and sleep times, and choosing light foods in the evening, improve your biological clock and promote deeper sleep and better digestion, according to the Times of India.

Bad Habits That Affect Digestion and Sleep

Many people suffer from heartburn, indigestion, and sleep disturbances after eating heavy or late-night meals, or lying down immediately after eating. These habits not only cause temporary discomfort but also disrupt hormonal balance, slow down metabolism, and may affect the respiratory system.

Evening Habits That Improve Digestion and Sleep

1. Eat dinner two to three hours before bedtime

Several studies have shown that delaying dinner is linked to poorer sleep quality and increased nighttime awakenings, especially in those with sleep apnea.

2. Choose light, easily digestible meals

Avoid fatty or spicy foods before bed, as they slow down gastric emptying and increase the risk of acid reflux. Light, balanced meals, on the other hand, help soothe the stomach.

3. Take a brisk walk after dinner

A leisurely 10-15 minute walk about half an hour after eating helps improve digestion and regulate blood sugar levels.

4. Avoid lying down immediately after eating

Experts recommend remaining seated or standing for at least 30-45 minutes after dinner. If lying down is necessary, elevate your head and upper body.

5. Sleep on your left side

This position reduces acid reflux and improves its elimination during the night, especially when the head is slightly elevated with a pillow or at a slight angle.

6. Maintain a consistent meal and sleep schedule

Regular meal and sleep times help maintain a healthy circadian rhythm, which positively impacts sleep quality and digestive efficiency. Simple changes to your evening routine—such as meal timing, food type, and sleeping position—can make a noticeable difference to your digestive health and sleep quality.