Written by Mervat Rashad
Thursday, May 18, 2023 07:00 PM
Everyone knows the benefits of a bedtime routine. Practices like putting your phone down a few hours before bed, meditating, and drinking tea can help pave the way for better sleep, but a solid nighttime routine benefits your gut health, too. Here are some tips, according to what was published by the website.wellandgood“.
Can your digestive system affect your sleep?
According to a study published in the journal Journal of Clinical Sleep Medicine low-fiber diets high in saturated fat and sugar showed lighter (less deep) sleep with intermittent awakenings, and the researchers concluded that high-fiber, low-fat, and low-sugar diets, especially later in the day, can contribute to Contribute to better sleep It makes sense that healthy, easily digestible foods contribute to better sleep.
Can probiotics help you sleep better?
As far as probiotics go, unless they are fortified with a sleepiness agent such as melatonin or magnesium, probiotics do not make you drowsy or induce sleep. Having a healthy microbiome and supporting the growth of good stomach bacteria is good for your overall gut health. Having a healthy gut can help you digest your food. Better .
The best habits to aid digestion at night
1. Drink tummy-soothing ginger or peppermint tea
You can count on some foods that soothe the stomach naturally, especially peppermint tea. Not only is it delicious but it is also known to be an antispasmodic, meaning that it relaxes the stomach muscles and increases bile production. Bile helps the stomach and gut microbiome digest food – especially fats..
Another amazing food that helps heal the gut is ginger. It has a calming effect on the digestive system, and warm drinks may be soothing. The root is known to help relieve gas and bloating, and it also promotes motility, aka it keeps things moving through the digestive tract, and supports Stomach bacteria and the microbiome.
2. Try some light stretching or walking
Although you may already know that stretching or even gentle yoga is good for digestion, taking a walk after eating can improve digestion.
3. Give your mind time to relax
Many people sleep very tired, and because of the gut-brain axis, mental stress also stresses our digestive systems and vice versa. This can lead to constipation, diarrhea or an upset stomach, depending on the person. Dedicate five to 10 minutes to meditation or an activity. Another relaxation (like light reading) before bed will give your brain a chance to relax and take your mind off stressful things before you fall asleep. This will have great benefits for your digestive health as well.
4. Eat some plums
Dried plum contains magnesium, calcium and vitamin B6 Which helps produce melatonin, which is the sleep hormone. Eat it about an hour before bed. Eating prunes regularly is good for the digestive system because it contains fiber.