1. Eat dinner early and in moderation

One of the golden rules for supporting digestion and sleep is to finish dinner at least 2–3 hours before bedtime.

When you eat too late, your stomach is still working while your body needs rest, which can cause bloating, indigestion, or heartburn.

In addition, overeating directs more blood flow to the digestive system, reducing oxygen supply to the brain and leading to fatigue and difficulty falling asleep.

If you feel hungry before bed, a glass of warm milk or a small portion of diluted oatmeal is a safe option that helps soothe the stomach without causing heaviness.

(Eat dinner at least 2–3 hours before bedtime. – Illustrative image)

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2. Take a gentle walk after meals

A small habit with great benefits is taking a slow walk for about 10–15 minutes after dinner. Gentle movement stimulates intestinal peristalsis, supports faster digestion, and reduces the risk of acid reflux.

A study published in the Journal of Gastroenterology showed that people who maintained short walks after meals had better digestive function and experienced less bloating.

However, avoid vigorous activity or high-intensity exercise immediately after eating, as this can cause strong stomach contractions and negatively affect digestion.

Choose light activities such as walking around the house, light household chores, or relaxing with a few simple yoga poses.

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3. Drink a glass of warm water or mild herbal tea

About 30 minutes after dinner, a glass of warm water or mild herbal tea—such as ginger tea, licorice tea, chamomile, or peppermint—can help the digestive system work smoothly and reduce nervous tension.

However, avoid drinking too much liquid right before bed, as it may cause you to wake up during the night to use the bathroom. A moderate amount of about 150–200 ml is sufficient to gently cleanse the body without disrupting sleep.

(About 30 minutes after dinner, a glass of warm water or herbal tea can help digestion and reduce stress. – Illustrative image)

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4. Avoid using your phone before bedtime

The habit of “using your phone before sleep” may seem harmless, but it can negatively affect both sleep and digestion.

Blue light from screens suppresses melatonin—the hormone that regulates circadian rhythms—making it harder to fall asleep and disrupting metabolic processes in the body.

Experts from the National Sleep Foundation (USA) recommend cutting off electronic devices at least 30 minutes before bedtime to allow the body to transition into a relaxed state.

Instead of scrolling on your phone, try reading a few pages of a light book, journaling, or listening to soft music—better ways to calm the nervous system and naturally support digestion.

5. Relax before going to sleep

When both body and mind are under stress, the digestive system is affected as well. Many people experience bloating, stomach pain, or insomnia simply due to prolonged stress. Therefore, practicing deep breathing or a short 5–10 minute meditation before bedtime is an effective way to “reset” the body.