Bloating at any time of the day can be extremely uncomfortable, but it’s especially tough to deal with at bedtime. Rather than spend hours tossing and turning, take action before getting between the covers so you’ll feel better and have a good night’s sleep. Here are some tips for understanding and relieving bloat pain at the end of the day.

What Causes Bloat?

If you feel bloated frequently, you’ll want to talk with your doctor to rule out any medical conditions causing the issue. Your occasional discomfort is often tied to what you eat or drink and how you consume things.

Everything from dairy to fat to carbonated beverages can cause bloating. In fact, overindulging in just about anything might send you in search of digestive relief; that’s why a night of partying often brings on bloat. Even actions as simple as eating too quickly or talking while you eat may cause you to swallow more air and create that uncomfortable ballooning sensation.

Exercises to do Before Bed to Reduce Morning Bloat

Exercising before bedtime is a proven strategy to reduce bloat. Try these four moves to feel better before hitting the sack.

Knees-to-chest stretches: Lie on your back with extended arms, then bring your knees to your chest. Hold both legs with your hands, then lift your tailbone while keeping your back and shoulder blades flat on the floor. Hold for one minute.

Resting squats: Stand with feet hip-width apart. Bend your knees and push your hips backward as if sitting. Lift your arms overhead, then hold for one minute.

Bridge pose: Lie on your back with your knees bent and feet planted. Raise your hips, hold for 30 seconds, then slowly lower your hips.

Seated bends: Sit on the floor with your legs extended. With a straight back, hinge forward from your hips and grasp your toes or ankles. Hold for as long as comfortable.

Other Ways To Get Relief

Knowing what’s causing your bloat can help you get relief. To stop bloating, eliminate foods and beverages from your diet if you think they might be the culprits. If an occasional night of too much fun is causing your gastric distress, keep a hangover recovery detox on hand to feel better fast. Sometimes, a simple remedy like sipping on a rehydration solution or even using an IV bag for hangover recovery can help restore balance and promote a faster recovery.

Staying hydrated and active throughout the day are additional ways to avoid bloat and reduce suffering. Getting a massage and taking a long, warm bath can also bring relief, as can adding fiber and probiotic supplements to your daily routine.

When you experience bouts of bloat, these tips can help you the next time you’re feeling the pain. For those nights when you suspect that having a bit too much fun is the trigger, prepare to tackle your discomfort by researching the best way to detox after drinking. Then shop online for a trusted detoxify cleanse that will get you back on the path to feeling better after an evening of overindulgence.

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