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Combat Bloating With A Smart Pre-Bed Routine

Do you find that you suffer from serious bloating each day? There’s no question that everyone has certain foods that give them more bloating troubles than others, but if this is a daily problem for you and it seems to happen regardless of what you eat, you may need to make a few adjustments to your overall lifestyle.

By managing your nightly routine, you can actually put an end to daytime bloating altogether in many cases.

Let’s have a look at the key things that you should be doing.

Keep Sodium Off Your Dinner Plate

First, make sure that you avoid that plate of pasta with tomato sauce during your evening meal. The last thing you want is a carb and salt heavy meal before bed, both of which will practically guarantee that you wake up bloated the next day.

Instead, opt for a dinner containing lean low-sodium protein, fresh vegetables, and an olive oil based dressing or sauce.

This will help you wake up feeling slim and trim.

Hydrate With Water – But Not Too Much

Next, make sure that you are also hydrating yourself with enough water in the evening before bed. While it may seem counterintuitive to drink more water when you’re trying to ward off bloating, this is precisely what you need to do.

Drinking more water will help flush out your system, reducing the amount of water retention that you feel.

Just be sure that you don’t go overboard. Too much water will just lead you to wake up all night using the washroom, making it hard to sleep.

Nosh On Fruit For Dessert

Another trick for combating next-day bloating is to include some fruit containing digestive enzymes with your nightly meal. This is also a perfect way to calm your sweet tooth and keep you from indulging in something that you definitely shouldn’t eat (read ice cream, cake, and cookies).

The best fruits for their digestive enzyme properties include pineapple, mangos, and papaya.

Keep Your Bedroom Dark

It’s also a good idea to keep your bedroom as dark as possible when going to bed. This will help you get into a deeper sleep quicker, which will then help ensure that you wake up feeling refreshed and re-energized.

Those who don’t sleep as much during each night tend to wake up more bloated thanks to the hormone cortisol that is now surging through their system.

Try A Light Workout

Finally, you might also consider trying a light workout as well. This can help ease the process of digestion as well and help you sweat out any excess fluid that you may be retaining.

Just aim to do this at least a few hours or more before bed otherwise you may find that you’re too wound up from that workout to fall asleep. If you are doing a more intense form of exercise such as strength training or interval sprints, also consider doing some relaxing yoga moves or otherwise as well to help bring your heart rate down and calm your body.

This will better help prepare you to move into sleep in the next hour or two.

So keep these quick tips in mind. If you are more mindful with how you go about your evenings, you should find that you manage to improve how you feel with regards to bloating the next day.


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