7 Ways To Reduce Your Bloating Overnight

Feeling gassy & bloated? 

Well, you’re not alone! 

Menopausal women all over the world seem to be going through the same problem. 

Some of the most common causes of bloating are eating or drinking gassy or carbonated foods, stress or anxiety, and in some cases, conditions like - Celiac disease or irritable bowel syndrome (IBS). 

And that’s not all! 

Bloating can also stem from too much salt, hormones, overeating, or an imbalance of electrolytes, amongst other things! 

And as unsexy as that may sound, the good news is there’s a ton you can do about these factors. 

It’s often just about being in-tune with your body and proactively avoiding your bloating triggers. 

But don’t worry! 

It doesn’t mean you have to live a life of restrictions and avoidance either. 

When it comes to managing your bloating triggers you can still eat what you want to eat, when you want to eat it. You just need to be careful to take certain measures when you’re feeling especially uncomfortable, or when you know you’ll want to feel your absolute best the next day for an important event. 

So, if you’re looking for a quick cure to beat the bloat and wake up feeling great, here are seven overnight hacks that should help! 

 

1. Eat Slowly

One of the most common causes of bloating is overeating and intaking lots of air, which happens when you eat super quickly. 

Eating slowly helps you take in less air as you eat, which doesn’t get trapped in your stomach, and also gives your brain time to get the message that your stomach is full. 

Try to take a sip of water between each bite. This will help you eat a little more mindfully, and thus reduce the chances of bloating. 

 

2. Don’t Eat Two Hours Before Bed

Just like eating quickly can cause extra air to enter the stomach, eating too soon before bed can cause gut issues since your body doesn’t have enough time to digest before sleep. 

This can also cause sleep issues since your body is basically trying to do two things at once. 

By making sure you’re not giving your body extra work, it can focus on digesting the food that’s already in your stomach and avoid bloating in the morning. 

 

3. Eat A Snack With High Potassium Before Bed Time

Too much fluid in our systems can make us feel bloated and this is especially common during your periods or when you hit menopause - thanks to the change in estrogen-to-progesterone ratio, 

Luckily, foods rich in potassium, like bananas, nuts, and asparagus, can help regulate fluid retention. 

Incorporate some of these foods into your dinner or evening snack if you want to reduce bloating overnight. 

 

4. Massage Your Belly

If you’re already feeling bloated, sometimes manually getting the bloat out helps. 

The University of Michigan Health System recommends massaging your belly in circular, downward motions for two to three minutes. 

This can help move air and gas through your digestive tract and has the added benefit of being a calming, pre-bed ritual. 

 

5. Drink Ginger Tea

If you’re the type to like something warm before bed, try ginger tea - which is pretty much the best thing ever for any kind of upset stomach. 

The University of Rochester Medical System notes that it’s proven to soothe nausea and other intestinal upsets, but also says that too much has been shown to cause itself. 

As with everything, moderation is key. 

 

6. Relax

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 meditation video. 

 

7. Hydrate With More Than Just Water

You know how important staying hydrated is, but if you’re thinking - bloating is caused by having too much fluid in your belly - you wouldn’t be wrong. 

That’s why it is important to hydrate with both water and beverages that help balance your electrolytes. 

Drinking enough water is one way to prevent fluid imbalance but for some, over-consumption of water with the assumption that it will flush the body out can contribute to bloating and cause excess water to enter the gut.  

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