How to Sleep After Eating Too Much

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You’ve gotten into your PJs, turned out the lights, and are all ready for bed—but your stomach has different plans. General discomfort, acid reflux, and heartburn can be a frustrating obstacle after you’ve eaten a big dinner or late-night snack. Don’t worry! With a few tips, tricks, and precautions, you can have a better shot at catching some zzzs.

1

Sleep on your left side.

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    In a study, participants reclined on both their right and left sides. After reclining, individuals noticed that they had fewer GER issues when they were on their left side. [1]
    • Research shows that sleeping on your right side makes heartburn worse. [2]
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2

Lift up the head of your bed.

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    [3] To do this, place foam blocks securely under your back bedposts to raise the head of your bed, or slip a foam wedge directly under your pillow. [4]
3

Treat an upset stomach with ginger.

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    Chew on some freshly grated ginger, or sip on a cup of ginger tea. [5] Studies show that ginger root can help get rid of nausea and vomiting—plus, it has anti-inflammatory and antiulcer benefits. [6]
    • Ginger chews, ginger candy, or ginger ale are also great options.
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4

Go for a walk before bed.

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    You don’t have to do a full workout—a short, slow walk around your home might ease some discomfort as your food digests. A light round of stretching might also help you feel better. [7]
    • Pull your arm across your chest to do a basic shoulder stretch. [8]
    • Tilt your neck forward and a little to the right. Then, using your right hand, gently guide your head downward. Hold this position for 30 seconds to give yourself a nice neck stretch; then, switch sides. [9]
5

Slip into loose, comfortable pajamas.

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    Tight clothing can put pressure against your stomach, which can lead to heartburn. Instead, pick out a loose pair of nightclothes that won’t constrict you in any way. [10]
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6

Optimize your sleeping area.

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    [11] Close all your curtains or blinds, so no light can peek through the windows. [12] Then, adjust the thermostat somewhere between 54 and 74 °F (12 and 23 °C), so you can sleep comfortably. [13]
    • According to expert research, making your bed each day can improve your sleep.
7

Take antacids.

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    Take this over-the-counter medication as needed if you’re having a lot of trouble getting to sleep. However, don’t take it every night—too many magnesium-based antacids can lead to diarrhea, while too many aluminum- or calcium-based antacids may leave you constipated. [14]
    • Double-check the label to see what kind of antacid you have.
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8

Don’t drink alcohol or caffeinated drinks close to bedtime.

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    [15] Caffeine is very stimulating, and can leave you feeling wired and awake. Alcohol might help you feel drowsy, but will prevent you from falling into a deep sleep. [16]
9

Space out your meals and bedtime by 3 hours.

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    When you go to sleep, your body automatically slows down digestion, which can lead to some discomfort if you just ate a big meal or snack. Instead, try to wait at least 3 hours before heading to bed—this will make it a lot easier for you to fall asleep. [17]
    • It can be tempting to take a nap right after enjoying a big meal or snack. Try to resist this urge—your GI tract will thank you for it! [18]
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10

Quit smoking.

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    Nicotine, a substantial ingredient in tobacco, causes the valve in between your stomach and esophagus to relax, which can lead to a bad case of heartburn. If you use tobacco products a lot, think about cutting back or quitting altogether . [19]
    • Support groups and counseling are great resources if you’re trying to quit smoking.

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      References

      1. ↑ https://pubmed.ncbi.nlm.nih.gov/11051341/
      2. ↑ https://www.sleepfoundation.org/sleeping-positions/side-sleeping
      3. ↑ https://www.sleepfoundation.org/physical-health/sleep-and-overeating
      4. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/treatment
      5. ↑ https://www.osfhealthcare.org/blog/i-ate-too-much-now-what/
      6. ↑ https://health.clevelandclinic.org/ginger-ale-and-saltine-crackers-5-ways-to-ease-stomach-pain-and-nausea/
      7. ↑ https://www.sleepfoundation.org/physical-health/sleep-and-overeating
      8. ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching
      9. ↑ https://my.clevelandclinic.org/health/diseases/24462-neck-spasms
      1. ↑ https://www.uofmhealth.org/health-library/ut1339
      2. ↑ https://www.sleepfoundation.org/bedroom-environment
      3. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-bedroom-for-better-sleep
      5. ↑ https://my.clevelandclinic.org/health/drugs/23076-antacid
      6. ↑ https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
      7. ↑ https://my.clevelandclinic.org/health/diseases/3909-alcoholism
      8. ↑ https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/
      9. ↑ https://my.clevelandclinic.org/health/diseases/21587-nicotine-withdrawal
      10. ↑ https://my.clevelandclinic.org/health/diseases/21587-nicotine-withdrawal
      11. ↑ https://my.clevelandclinic.org/health/diseases/9617-heartburn-overview

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