When you have an upset stomach, being able to sleep through the night can be a challenge. If you are struggling with nausea, burning, bloating, or abdominal cramps, you should try to create the most comfortable and relaxing environment possible in your bedroom to help you fall asleep more easily. Before going to bed, try natural pain relief. In addition, during the day, try to take precautions to help prevent stomach pain in order to be able to sleep well.
Steps
Method 1 of 3: Promote Relaxation and Sleep
Step 1. Try to relieve stomach pain using relaxation techniques
When it's about an hour to go to sleep, try doing something that will give you relief. For example, you can do breathing exercises, practice yoga, or meditate. If you are a religious person, you can spend some time praying. These practices can help you relax and fall asleep easier when you go to bed.
- Anxiety and tension can aggravate stomach pain, so relaxation techniques can help you feel better both psychologically and physically.
- Other methods that can help you relax before bed include dimming the lights, reading or doing another quiet activity, and turning off all electronic devices an hour before bed.
Step 2. Take a warm bath with Epsom salts before bed if the abdominal cramps are due to menstruation
Taking a hot bath will help you relax, and the heat can ease abdominal cramps, especially those caused by menstruation. Adjust the water temperature to be pleasantly warm, but not hot. Pour 500 g of salts into the tub and let them dissolve completely in the water. Stay in the bath for 10-15 minutes to relieve pain while relaxing your mind and body. After drying off, put on comfortable pajamas and tuck under the sheets.
- Taking a hot bath is especially helpful if stomach pain is due to anxiety or indigestion.
- Try scented Epsom salts - you can choose them flavored with lavender or eucalyptus which have calming properties.
- If you are unable to take a bath, you can try to relieve cramps by placing a hot water bottle or electric warmer on your abdomen. Do not use them while you are in bed to avoid falling asleep and burn yourself.
Step 3. Wear soft cotton clothing when you go to sleep
They don't have to be tight or squeezing your waist to not compress your abdomen, otherwise the stomach pain could get worse. It's best to opt for loose-fitting clothes or a comfortable size that will keep your stomach warm without compressing your waistline.
For example, you can wear stretch pants and a loose t-shirt or, if you prefer, a soft nightgown
Step 4. Keep the room temperature around 18 ° C
When it's too hot or too cold, getting to sleep is even more difficult. The heat can cause you to toss and turn all night in the sheets, especially if the stomach ache is accompanied by fever or nausea. Set the thermostat to 18 ° C to feel cool and comfortable without risking cold.
If you don't have the ability to adjust the temperature in your room, try turning on a fan. If the outside temperature is pleasant, you can leave the window slightly open
Step 5. Make your bed as comfortable as possible
When you have an upset stomach, you need a soft, comfortable bed to sleep well. Use soft linens and lots of pillows. If the mattress is hard or uncomfortable, consider putting a topper on it - a padded mattress topper to help you sleep better.
If possible, use bedding made of a breathable material, such as linen or cotton
Step 6. Sleep on your left side to improve digestion
Given the conformation of the digestive system, by being turned on the left side you can more easily digest food even while you sleep. This position is also useful for relieving stomach acid, so try to fall asleep on your left side if you have a sore abdomen.
- You can also sleep on your back, keeping your back elevated with pillows to relieve heartburn.
- Sleeping on your stomach can put too much pressure on your stomach, making the pain worse.
- If you have stomach cramps, try to bring your knees closer to your chest and take the so-called fetal position.
Method 2 of 3: Relieve Stomach Pain
Step 1. Drink warm herbal tea to relieve stomach pain
Medicinal herbs, such as chamomile, can help relieve stomach pain. Half an hour before bedtime, make a hot herbal tea and sip it slowly.
Chamomile is a great option due to its calming properties, but you can also use a blend of herbs that contains peppermint, ginger, and calendula
Did you know that?
Most herbal teas do not contain caffeine, but be careful as some may include tea leaves that contain a stimulant substance called theine. Check the ingredient list of the herbal tea to make sure it doesn't contain any substances that can keep you awake at night.
Step 2. Sip ginger tea which is a universal cure for stomach pain
Peel a piece of root (2-3 cm) and leave it to infuse in hot water for about 5 minutes. Sipping ginger tea should help you relieve stomach pain and fall asleep easier.
- Ginger is used all over the world to treat stomach ailments. It is especially useful for fighting nausea, but it can also relieve a number of other symptoms.
- Ginger-flavored drinks, such as ginger ale, do not contain enough of it to be effective against stomach pain. The fizz can help, but the added sugars can even aggravate digestive disorders, especially diarrhea.
Step 3. Massage your abdomen to relieve heaviness, swelling and cramps
Lie on your back and place both hands just above your right hip. Press your fingers on the belly and massage it in circular movements in a clockwise direction, going up to the ribs. Repeat the massage on the left side, then in the center of the abdomen. Continue massaging for 10 minutes in an effort to relieve stomach pain.
Perform the massage by applying constant but not excessive pressure, you should not feel pain
Step 4. If you feel nauseous, eat something light and easy to digest before bed
If stomach pain is accompanied by nausea, vomiting, or diarrhea, it is important to consume foods that the body can break down easily. Try the BRAT diet, which is the English acronym for the only foods allowed: bananas, rice, apple puree ("applesauce" in English) and toast ("toast" in English). This way, your body won't have to struggle to digest food while you're sleeping and you can rest.
Gradually integrate other foods that your stomach can tolerate. For example, if you can manage vomiting on the BRAT diet, you can try adding some crackers, semolina or cooked cereal and some fruit juice
Step 5. Take stomach pain medication if natural remedies don't work
Excessive use of over-the-counter medications can cause unwanted effects, so in some cases it is best to try natural remedies, such as drinking herbal tea or taking a hot bath. However, if your symptoms are relevant or if you haven't been able to get any relief, taking an over-the-counter medication may help.
- If stomach acid is the problem, you can try taking an antacid drug based on one of the following active ingredients: cimetidine, famotidine, omeprazole or ranitidine. Ask your doctor or pharmacist for advice on choosing the right medication for your symptoms.
- If you are constipated (that is, if you haven't had any bowel movements recently or if you have difficulty passing stools), try taking a laxative or stool-softening drug.
- Try dimethicone drops if pain is caused by intestinal gas.
- You can try using an anti-nausea or anti-diarrheal medication, such as bismuth subcitrate potassium which is effective against stomach ailments.
Method 3 of 3: Avoid Foods That Commonly Cause Stomach Pain
Step 1. Avoid foods that can cause stomach pain, especially before going to sleep
Try to avoid very spicy, acidic or high-fat foods, carbonated drinks and foods that cause intestinal gas. If stomach pain is a recurring problem, you should eliminate these foods altogether. In any case, avoid eating them in the evening or in the 3-4 hours before bedtime, to avoid spending the night in white.
- The list of foods that can cause gas formation is quite long and includes legumes, onions, broccoli, cabbage, apples and high-fiber vegetables. Dairy products and sugar substitutes can also cause the formation of intestinal gas.
- Foods that have high acidity, such as tomatoes, citrus fruits, and coffee, can cause stomach acid, while peppermint, garlic, and chocolate can lead to indigestion.
- Try taking a digestive enzyme before eating if your meal includes foods that you are having a hard time digesting.
Step 2. Avoid taking aspirin and non-steroidal anti-inflammatory drugs before bed
Aspirin and anti-inflammatories, such as ibuprofen and acetaminophen, can irritate the stomach walls. If possible, try not to take them 3-4 hours before sleep.
If your doctor prescribed these medications, consult your doctor to find out when you can take them: while you eat or early in the day to prevent stomach pain from keeping you awake at night
Step 3. Don't eat 2-3 hours before bedtime
If you go to bed with a full stomach, you may experience indigestion symptoms as your body will try to process what you ate. Try to plan your meals so that your stomach has several hours to digest before going to bed.
- You can prevent stomach pain by having small, frequent meals instead of 2-3 large meals.
- Try to eat slowly and chew each bite for a long time to facilitate the digestive process.
Step 4. Avoid alcoholic beverages, especially before bedtime
Drinking excess alcohol can cause nausea and aggravate stomach pain. Also, be aware that beer contains sulfur compounds that can cause intestinal gas to build up, exacerbating stomach pain.
If you don't want to give up enjoying a drink, drink in moderation and possibly not in the 2 hours before bedtime
Advice
- If menstrual cramps are preventing you from sleeping, try taking 250 mg of magnesium every day (as a supplement) to ease the intensity of your period symptoms.
- Try soothing stomach pain with essential oils and aromatherapy.
- If the pain is caused by excess gas, try lying on your back to relieve the pressure on your stomach.
Warnings
- Call your doctor if you notice blood in your vomit or stool, if your urine is dark and concentrated (or very little), or if you feel extremely lethargic or groggy.
- Also call your doctor if you are in severe pain or if your symptoms have lasted for more than 3 days, if your fever exceeds 38.5 ° C, or if vomiting prevents you from also retaining fluids.
