When you are about to go to bed, does your stomach suddenly start working against you? Your stomach is full, your stomach is rumbling, and sometimes your chest is burning, which robs you of your precious sleep? This is a really annoying situation. Many of us have faced this experience. In medical terms, we call this "
indigestion " or
dyspepsia . But don't worry, this is not a serious illness. By following a few simple steps, you can control these symptoms and sleep soundly.
What are these annoying symptoms that are disrupting your sleep?
It's natural to have trouble sleeping when you have indigestion. Because how can you sleep with an upset stomach, right? The following symptoms are common:
- Feeling a burning sensation or pain in the upper abdomen.
- Bloating and flatulence .
- Feeling full even after a long time of eating.
- Constipation .
- Nausea.
If you control these symptoms, you too will be able to sleep
peacefully .
Should we be a little more careful about what we eat and drink?
Imagine that you ate a lot of fried rice, fried rice, or pizza just before going to bed. The food you eat could be the main cause of your stomach upset. Try to stay away from these things as much as possible, especially
1-2 hours before bed .
| Unhealthy food/drink type | How to cause stomach upset |
|---|
| Foods high in oil and fat | These take longer to digest, so they can cause bloating and heartburn. |
| Foods that cause flatulence | Things like broccoli, cabbage, cauliflower, and baked beans can cause increased gas . Be aware of what foods don't suit you. |
| Coffee and Fizzy Drinks | These drinks can also cause gas in the stomach. |
| Sour fruits, tomatoes, spicy foods | These increase the risk of chest inflammation. |
| Alcohol and smoking | Both of these can damage the stomach lining, making indigestion worse. |
| Some painkillers | Aspirin and some anti-inflammatory drugs can worsen conditions such as stomach ulcers. Do not continue to use these without consulting your doctor. |
Simply put, it's best to eat dinner lightly and a little earlier. Things like talking while eating and eating with your mouth open can cause unnecessary air to enter the stomach. So try to reduce those habits as well.
Add these good habits to your life.
To get rid of this problem, it is very important to get rid of bad things and also to add good habits.
- Do you eat 2 or 3 large meals a day? If so, try eating several small meals instead. Eating small amounts is easier to digest than eating a large meal at once.
- Eat slowly. Chew and swallow food thoroughly. This reduces the strain on the stomach.
- Eat foods rich in fiber . Things like vegetables , fruits , and legumes improve the functioning of the digestive system.
- Exercise. But exercise before eating, or at least an hour after eating. Exercises that strengthen the abdominal muscles can help reduce bloating.
- Reduce stress . Stress is a major cause of indigestion. Things like yoga and meditation can help calm the mind.
What to do for heartburn?
Sometimes stomach acid comes up into the throat. This is what we call heartburn. This condition is medically known as
GERD (Gastroesophageal Reflux Disease) . If you have this problem, try these things:
- When you sleep, keep your head slightly elevated. Use one or two pillows.
- Limit foods like peppermint , chocolate, garlic, and tomatoes.
- Avoid wearing tight clothing.
- Don't lie down right after eating. Eat dinner at least 2-3 hours before going to bed.
Medicines available on the advice of a doctor
If your symptoms are severe or if home remedies are not enough,
be sure to see your doctor. He or she will prescribe a medication that is right for you. Avoid taking over-the-counter medications. Here are some of the medications that a doctor may usually prescribe.
Use only on medical advice.
| Drug type | Functionality and examples |
|---|
| Antacids | These are the first medications to try. They control stomach acid. But these are not good for long-term use. If symptoms persist, tell your doctor. |
| H2 Receptor Antagonists (H2RAs) | These drugs reduce the production of stomach acid. Examples: Cimetidine, Famotidine. |
| Proton-Pump Inhibitors (PPIs) | These are the most commonly prescribed medications to reduce stomach acid. Examples: Omeprazole, Esomeprazole, Lansoprazole. |
Some people may experience side effects from any of these medications. For example, constipation, diarrhea, and headaches. Also, long-term use of these medications without medical advice can lead to other health problems.
Therefore, always follow your doctor's instructions. Take-Home Message
- If you have stomach pain at night, the main reason is your diet.
- Eat dinner 2-3 hours before going to bed. Choose a light, low-fat meal.
- Avoid alcohol, smoking, coffee, and fizzy drinks.
- Chew your food well and eat slowly. Try to reduce stress.
- If home remedies don't relieve your symptoms, be sure to see a doctor.
Indigestion, stomach ache, insomnia, heartburn, gastritis, healthy eating, stomach gas
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