Belly bloat can make you feel uncomfortable and embarrassed. It can also make it hard to relax or sleep. But the good news is, you can reduce belly bloat easily with a few simple bedtime changes. Here are six helpful tips that doctors often recommend to reduce bloating while you sleep.

Sleep on Your Left Side

How you sleep can change how your body digests food. Sleeping on your left side is better because your stomach sits below your throat in this position. This helps gravity move food through your body more easily, which stops gas and bloating from building up. Many people notice less bloating when they wake up after sleeping on their left side.

Don’t Eat Right Before Bedtime

Eating too close to bedtime can make bloating worse. That’s because your digestion slows down when you’re sleeping. Food that isn’t fully digested can create gas, leading to bloating. Most experts recommend stopping eating about two hours before you go to sleep. This gives your body time to digest properly and helps you avoid feeling bloated in the morning.

Eat Less Salt at Dinner

Eating salty foods makes your body hold onto water, causing swelling and bloating. Eating foods high in salt at night can especially cause belly bloat because your body doesn’t have enough time to get rid of extra water before you sleep. For dinner, choose fresh foods like vegetables, fruits, lean meats, and grains. Try to avoid processed snacks, and don’t add extra salt.

Drink Herbal Tea

Herbal teas like peppermint, ginger, and chamomile can help calm your stomach. Peppermint relaxes your digestive muscles, ginger reduces gas, and chamomile helps soothe your digestive system. Drinking a warm cup of one of these teas about an hour before bedtime can make your digestion better and reduce belly bloat overnight.

Do Gentle Stretching Before You Sleep

Doing some gentle stretches before bed can help reduce bloating. Easy yoga moves like Child’s Pose or Cat-Cow stretch can help release gas from your stomach by gently pressing and moving your abdomen. Spending just five to ten minutes stretching each night can help you feel less bloated and more relaxed before you sleep.

Take a Probiotic Supplement

Probiotics are helpful bacteria that balance your stomach’s environment. They improve digestion and prevent gas that causes bloating. Taking a probiotic supplement each night can improve your gut health over time and reduce bloating. You should talk to your doctor about the best probiotic supplement for you.

Drink Water but Avoid Bubbly Drinks

Drinking enough water is important for healthy digestion. But you should avoid drinks with bubbles, like soda or sparkling water, because these can create extra gas and bloating. Stick to plain water or herbal teas during the evening to keep your body hydrated without causing more bloating.

Raise Your Head Slightly While Sleeping

Lifting your head a bit with an extra pillow while you sleep can prevent acid reflux and reduce bloating. Acid reflux happens when stomach acid moves up toward your throat, causing gas and discomfort. Using an extra pillow to keep your head higher than your stomach can make a big difference.

Final Thoughts

Stopping belly bloat doesn’t mean you have to change everything about your life. Small and simple adjustments, like changing how you sleep, avoiding late-night meals, eating less salt, drinking herbal tea, stretching gently, taking probiotics, drinking plain water, and elevating your head slightly, can all help reduce belly bloat overnight. If your bloating doesn’t get better or becomes serious, talk to your doctor for more help.