Creating a nighttime routine that benefits your digestion and overall health can significantly impact the quality of your sleep and well-being. By incorporating simple practices into your evening routine, you can enhance digestion, promote relaxation, and ensure a restful night’s sleep. Let’s explore the power of a nighttime routine and its positive effects on your overall health.
Avoid eating a few hours before bed
By allowing enough time for digestion, you enable your digestive system to process the food you ate without causing disruptions to your sleep. Also, providing ample time for digestion can contribute to the prevention of acid reflux symptoms.
During sleep, your gut performs essential functions of repair, restoration, and the promotion of a healthy microbiome. Without adequate sleep, healing and waste cleanup cannot effectively take place, decreasing the overall health of your digestive system. 1
Turn off screens two hours before bed
Social media and screen time can be very stimulating to the nervous system. Blue light can also disturb the circadian rhythm and the quality of your sleep. The blue light that comes from LED lights and many electronic devices can decrease the release of melatonin and disturb your body’s biological clock.2
If you are not able to turn off screens two hours before bed, the next best thing to do would be to use blue light-blocking glasses or utilize a night shift setting on your device.
Mellow out
Provide yourself some time to detach from work and other stimulating activities of the day. Keeping this time as mellow as you can is key for preparing your body for restful sleep. An Epsom salt bath, some calming music, journaling, prayer, performing some physiological sighs, or an encouraging book to read, can all be powerful.
Drink a cup of calming tea
Sipping a cup of herbal tea before bed can support relaxation and prepare your body for sleep. Ingredients like chamomile, lavender, passionflower, and lemon balm can be very soothing.
Dim the lights
About an hour before bed, it can be very helpful to turn down the lights. The helps mimic the natural lights outdoors and sends the signal to your body’s circadian clock that it’s time to prepare for sleep.
By including these nighttime habits that prioritize digestion and overall health, you can unlock the benefits of improved digestive health, enhanced relaxation, and a restful night’s sleep. Remember, consistency is key. Prioritize your nighttime routine and discover the profound impact it can have on your overall health and vitality.
Let me know which habit you are going to try first!
References:
- Nutritional Therapy Association. Sleep, Stress and Movement Guide. [PDF file]. 2020. P 32
- Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102.
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