Food

Why People Who Do This Before Bed Almost Always Wake Up With A Bloated Stomach

April 7, 2023 by Faith Geiger
shefinds | Food

Whether you hate struggling to put your jeans or you just can’t bear the feeling of gas and digestive discomfort while you try to work, dealing with a bloated stomach in the morning is something none of us want to deal with. But what causes this issue, and how can you prevent it? As it turns out, experts say there’s one nighttime mistake that could be making your morning bloat so much worse: eating a large meal too close to bedtime.

To learn more about how this bad evening habit could be taking a toll on your digestion and more, we spoke to nutritionist and personal trainer Mary Sabat. In addition to morning bloat, eating a meal before bed could be to blame for a range of issues, including poor sleep and potential weight gain. Read on for more info, including tips for preventing a bloated stomach upon waking.

READ MORE: 4 Quick Ways To Reduce Bloating Fast, According To Experts

 

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woman eating pizza out of box in bed

Eating A Large Meal Before Bed Causes Bloating

We know how it goes sometimes: you work late, you get caught up in other tasks once you get home, and before you know it, it's 9 PM and you haven't even started cooking dinner yet. And by then, chances are you'll have more than just a little rumbling in your stomach, which means you're much more likely to overindulge in a large meal right before bed. Unfortunately, Sabat says this is one of the worst nighttime habits that could result in bloated stomach upon waking—and range of other possible complications.

woman holding stomach

Digestive issues caused by eating before bed

Poor digestion is one of the main ways your health may be affected by a large meal too close to bedtime. Sabat broke down the potential effects for us:

-Gas and bloating: If you frequently find yourself waking up with bloating, gas, and overall digestive discomfort, this could be because you're eating your dinner too close to bedtime; Sabat explains why: "When you lie down, your stomach is in a horizontal position, which can make it harder for your body to digest the food properly, leading to bloating and discomfort," she says.

-Acid reflux and indigestion: It isn't just morning bloat that you put yourself at risk of when you chow down on an extravagant dinner right before bed; you're also much more likely to experience indigestion. "When you eat a large meal, your stomach produces more acid and enzymes to digest the food," Sabat explains. This especially becomes an issue when you lie down in bed: "If you lie down immediately after eating, the contents of your stomach can more easily flow back into your esophagus, causing heartburn and acid reflex."

READ MORE: The Best Way To Get Rid Of Indigestion Quickly, According To A Doctor

woman eating dinner in bed

Other Health Issues Caused By Eating A Large Meal Before Bed

Your digestion isn't the only thing that can take a hit if you eat dinner too close to bedtime. Other potential health effects include:

-Poor sleep: According to the National Library of Medicine, "meals close to sleep onset contribute to poor sleep quality through gastrointestinal discomfort, heartburn, and reflux." You'll likely have trouble falling asleep and staying asleep if you partake in this habit. Find better habits for the best possible sleep here.

-Potential weight gain: Although there isn't enough conclusive evidence to be sure that eating before bed is directly linked to weight gain, research shows that there may be a connection. This could be for several reasons, including the fact that you're more likely to overindulge late at night. Additionally, one study found that women who ate before bed were more likely to develop metabolic syndrome, which can contribute to weight gain in addition to type 2 diabetes and other diseases.

woman holding stomach in bed

So, what should you do instead?

No one likes to deal with a bloated stomach, especially if it's first thing in the morning. Here are a few ways to avoid that, per Sabat's suggestions.

-Eat 2-3 hours before bed: You should never deprive yourself of dinner—a girl's gotta eat! However, if you want to keep bloating at bay, Sabat says that "it's best to finish your last meal of the day at least 2-3 hours before going to bed." In fact, she recommends you don't eat after 7 PM in order to allow yourself a full 14-hour fast, which will help reduce bloat. "This gives your body enough time to digest the food before you lie down," she explains.

-Eat a light meal: In the instances where a late-night meal is unavoidable, Sabat says you should choose a lighter option. "If you must eat something before bed, choose a light, easily digestible snack such as a piece of fruit, a small bowl of oatmeal, or a handful of nuts," she suggests.

-Elevate your upper body: Another great way to reduce your risk of bloating after dinner is to keep your upper body elevated, which can help prevent some of the aforementioned digestive issues that arise from lying down directly after a meal. "You can try sleeping with your upper body elevated by using a wedge pillow for propping up the head of your bed with blocks. This can help prevent stomach acid from flowing back up into your esophagus," Sabat tells us.

The bottom line

Several factors can contribute to digestive issues such as chronic bloating, from the foods you're eating to an underlying problem such as Irritable Bowel Syndrome. If you can't seem to find bloating relief, your best option is always to speak to a doctor to get down to the bottom of things. However, keeping your dinner light and allowing your food to digest for a few hours before bedtime as Sabat suggests is one of the best changes you can make in order to prevent bloating in the morning.

Author:

Editorial Assistant

Faith Geiger is a New York-based writer and editor. When she's not covering the latest in health and wellness for SheFinds, she spends her time watching reality TV with her roommates, browsing used bookstores, and enjoying live music. You can reach Faith at [email protected].

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