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If you have a stomach ache, it can be really hard to sleep at night. Whether you're struggling with gas pain, nausea, heartburn, or abdominal cramping, you might find it easier to rest if you make your sleeping environment as comfortable as possible. Before you go to bed, try an at-home remedy to help ease your discomfort. In addition, take steps during the day to help prevent nighttime stomach pains.
Steps
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Try relaxation techniques to help you wind down. About an hour before you plan to go to bed, try doing something you find soothing. For instance, you might try a deep breathing exercise , yoga , or meditation . If you're spiritual, you might spend some time praying . This may make it easier for you to go to sleep once you get into bed. [1] X Research source
- Feeling anxious or tense can lead to or worsen stomach pain, so this could actually help you feel better physically as well.
- Other ways you can wind down before bed include dimming the lights, reading or doing another quiet activity, and turning off all electronics an hour before bed.
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Take a warm bath with Epsom salt before bed to soothe your period cramps . A warm bath can help you relax, but the gentle heat might also help ease your stomach pains, especially if you're having period cramps. Adjust the temperature so it's nice and warm, but not hot. Pour in 2 cups (500 g) of Epsom salt and let it dissolve completely. Soak in the water for about 10-15 minutes to help relax and ease pain. Then, put on a cozy pair of PJs and head to bed. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- This can also be helpful if your stomach pain is due to anxiety or indigestion.
- You can get different scents of Epsom salt, such as eucalyptus or lavender, to help you relax more.
- A hot water bottle or a heating pad can also help ease stomach cramps, but don't use them while you're sleeping, as you could get burned.
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Wear loose cotton clothing when you go to bed. If your clothing is tight around your waistband or your abdomen, it can make your stomach pain even worse. Instead, opt for oversized or flowy styles that fit loosely around your stomach and waist.
- For instance, you might wear stretchy PJ pants and a large T-shirt to bed, or you might opt for a flowy nightdress.
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Keep your room at about 65 °F (18 °C). It's always hard to sleep when it's too hot or cold in your room. However, when you have a stomach ache, feeling too hot can cause you to toss and turn uncomfortably, especially if you're nauseous or running a fever. Setting the thermostat to about 65 °F (18 °C) will keep you nice and cool, but you won't be uncomfortably cold, either. [3] X Research source
- If you can't adjust the thermostat, try turning on a fan . If the weather is nice outside, you may want to crack open your window. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Take steps to make your bed as comfortable as possible. When you have stomach pains, you need a soft, cozy bed in order to sleep well at night. Make up your bed with soft blankets and plenty of pillows. If your mattress is hard or uncomfortable, consider getting a mattress topper so you can get a better night's sleep. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Try choosing bedding in a soft, breathable material, like cotton or linen.
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Sleep on your left side to improve your digestion. Because of the way your digestive system is arranged, turning onto your left side may help you digest your food more easily while you sleep. In addition, it can help reduce heartburn, so try rolling to that side the next time you're trying to sleep with a stomach ache. [6] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- You can also sleep on your back propped up with pillows to relieve heartburn.
- Sleeping face-down can put extra pressure on your stomach, which might worsen your stomach pain.
- If you have stomach cramps, try drawing your knees up to your chest in the fetal position, which may help. [7] X Research source
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Drink a cup of warm herbal tea to soothe an upset stomach. Herbal teas like chamomile can be very helpful at easing stomach pain. Brew a cup and sip it slowly about 30 minutes before you plan to go to bed. [8] X Research source
- Chamomile is a great option for bedtime, but you can also find herbal blends that contain peppermint, ginger, and calendula.
Did You Know? Most herbal teas are non-caffeinated, but some may include tea leaves, which do contain caffeine. To be sure your tea won't keep you awake, check the label to make sure it's caffeine-free!
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Sip water infused with ginger for a universal stomach cure. Peel about a 1 in (2.5 cm) piece of ginger root and place it into a cup of warm water. Allow it to steep for about 5 minutes. Then sip the water. The ginger-infused drink may help ease your stomach ache enough to help you get a good nights' sleep. [9] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Ginger is widely used around the world to treat stomach aches. It's especially useful for nausea, but it can help with a variety of ailments.
- Most commercially-produced ginger ales don't contain enough ginger to actually be effective. The carbonation can help, but the added sugars can make some stomach issues—especially diarrhea—even worse.
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Massage your abdomen to alleviate stomach pressure, cramping, and bloating. Lay on your back and place both hands just above your right hip bone. Press in with your fingers and rub in a circular, clockwise motion up to your ribs. Repeat this on the left side, then again in the center of your abdomen. Do this for about 10 minutes to help relieve your stomach pain. [10] X Trustworthy Source Michigan Medicine The University of Michigan's medical center, which provides patient care, supports research, and educates the public on health topics Go to source
- Don't press down hard enough so it hurts, but do apply firm pressure with your fingertips.
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Eat bland, easy-to-digest foods before bed if you've been nauseous. If your stomach pains are accompanied by nausea , vomiting, or diarrhea, it's important to eat foods that your body can break down easily. Try following the BRAT diet , which stands for Bananas, Rice, Applesauce, and Toast. That way, your body won't have to work hard to digest your food while you're sleeping, and you may be able to rest more easily. [11] X Research source
- Slowly add in other foods as you're able to tolerate them. For instance, if you can keep down the BRAT foods, you might start adding in juice, gelatin, crackers, and cooked cereals like oatmeal or cream of wheat.
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Take medications for your stomach ailment if natural remedies don't help. Overusing over-the-counter medications can sometimes lead to side effects, so it's sometimes best to try natural options, like drinking tea or taking a warm bath, first. However, if your symptoms are severe or you haven't been able to get relief, an OTC medication may help. [12] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- If you have heartburn, try antacids or OTC heartburn pills like cimetidine, famotidine, ranitidine, or omeprazole.
- If you're constipated (you haven't had a bowel movement in a while or if it hurts or is hard to go), try a stool softener or laxative .
- Try simethicone drops to relieve gas pain.
- Use an anti-nausea or antidiarrheal medicine like bismuth subsalicylate for an upset stomach. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Don't eat foods that might upset your stomach, especially before bed. Try not to consume foods that are high in fat, acidic or spicy foods, carbonated beverages, or foods that produce a lot of gas. If you're having frequent stomach pains, you might want to reduce these foods from your entire diet. However, you should especially limit them within 3-4 hours of bed so you can sleep well .
- Gas-producing foods might include broccoli, beans, onions, cabbage, apples, and foods that are high in fiber. Dairy and sugar substitutes may lead to gas as well. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Acidic foods including tomatoes, citrus fruits, and coffee can all lead to heartburn. Peppermint, chocolate, and garlic may also lead to indigestion. [15] X Research source
- Try taking a digestive enzyme before you eat if you have food that’s harder to digest.
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Avoid taking aspirin or NSAIDS before bed. Aspirin and anti-inflammatory drugs like ibuprofen and acetaminophen can irritate the lining of your stomach. To avoid this, try not to take them within 3-4 hours of bed if you can avoid it. [16] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source
- If your doctor has prescribed these medications, discuss whether you should take them with a meal or earlier in the day to avoid night-time stomach pain.
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Don't eat within 2-3 hours of bedtime. If you lie down with a full stomach, you might experience indigestion as your body tries to process what you just ate. Try to plan your meals so you'll have several hours to digest your food before you lie down. [17] X Research source
- You can also help prevent stomach aches by eating smaller meals throughout the day, rather than 2-3 heavy meals.
- Try to eat slowly and chew your food thoroughly. This can help ease the digestion process as well.
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Avoid alcohol, especially before bed. Drinking alcohol in excess can make you feel nauseous, and if you already have a stomach ache, any alcohol might aggravate it. In addition, beer has sulfur-containing compounds that can lead to gas, which can make stomach pains worse. [18] X Research source
- If you do have a drink, do so in moderation, and try not to drink within 1-2 hours of bed.
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Tips
- If you have pain due to gas, try laying on your back to relieve some of the pressure off of your stomach. [19] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceThanks
- If you're having trouble with period cramps, taking a 250mg magnesium supplement every day may help alleviate the severity of your symptoms.Thanks
- Try using essential oils for aromatherapy to help soothe an upset stomach.Thanks
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Warnings
- See your doctor if there's blood in your stool or vomit, if you have dark, concentrated urine (or very little urine), or you are extremely lethargic or disoriented.Thanks
- You should also see a doctor if you have severe pain or symptoms that last longer than 3 days, if your temperature is higher than 101.5 °F (38.6 °C), or if you are vomiting so severely that you can't hold down liquids.Thanks
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References
- ↑ https://raisingchildren.net.au/guides/a-z-health-reference/stomach-ache
- ↑ https://health.clevelandclinic.org/menstrual-cramps-can-cope-monthly-pain/
- ↑ https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
- ↑ https://www.sleepfoundation.org/sleeping-positions/fetal
- ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
- ↑ https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf
- ↑ https://www.piedmont.org/living-better/the-brat-diet
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/medicines-and-the-digestive-system
- ↑ https://my.clevelandclinic.org/health/drugs/21223-antihistamines
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
- ↑ https://www.uofmhealth.org/health-library/ut1339
- ↑ https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-drinks-for-arthritis
- ↑ https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
- ↑ https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1773697/
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