Gas and bloating are common problems that can affect anyone, but they can be especially troublesome at night.
When you lie down, gas can build up in your digestive tract and cause discomfort, such as cramping, abdominal pain, trapped wind and make it difficult to sleep. It can also lead to other problems, such as heartburn and indigestion.
There are a number of things you can do to reduce gas and bloating fast at night.
Here are a few tips:
Get enough sleep to prevent gas and bloating
When you're well-rested, your digestive system works more efficiently and gas is less likely to build up. Aiming for 7-8 hours of sleep per night and avoiding blue-lit screens in the evening, such as mobile phones, bright televisions and LED lighting.
These all block the release of melatonin and reduce your sleep quality. Using red lights, blue blocking glasses or just simple things such as candles to reduce your exposure to artificial light at night.
use code RICKMILLER at blockbluelight.co.uk to get 10% off your order
Think blue light is not a concern? Watch Episode 20 of the Miller & Everton Podcast to hear about the effects of artificial blue light on the body.
Stop smoking and vaping
Smoking irritates the digestive system and makes gas far more likely. Aside from the compounds in the smoke itself, nicotine, like caffeine is a compound that causes gastric (gut) irritation.
Vaping also appears to damage the gut lining despite it not containing nicotine or other substances found in cigarette smoke as found by researchers in iScience
"In documenting the harmful effects of e-cigarettes on the gut barrier, our study not just highlights the potential effects of e-cigarettes on the gastrointestinal tract but also provides insights into the potential long-term effects of e-cigarettes on health." – iScience Journal
Manage stress
Stress can easily contribute to gas and bloating. It is well known that emotional state is transferred via the vagus nerve from the brain to the enteric nervous system (the nervous system surrounding the gut) promoting sensitisation and the experience of pain.
Finding healthy ways to manage stress in the evening such as a bath, prayer, meditation or listening to relaxing music can be effective in reducing gas and bloating.
As part of the Executive program at Miller & Everton, men are given access to a mindset coach and psychotherapist, which can be highly effective in supporting the relief from gas and bloating.
Chew your food thoroughly
Chew your food thoroughly.
Many men rush their food and large lumps of food take more time to digest fully. If you chew your food thoroughly, this will help to break down food more easily and reduce the amount of gas that is produced.
To get the right consistency before swallowing, make sure the food is semi-liquid before swallowing, rather than following an arbitrary number of chews (eg. chew 20 times before you swallow)
Could a radical Carnivore Diet help?
The carnivore diet is radical dietary approach with a number of purported benefits. I decided to try it and you can read about what I thought and think now about the carnivore diet here. However, because all plant foods are eliminated, it can also be effective in targeting conditions like SIBO. I interviewed Dr Peter Martin, MD who has trialled this exact diet in SIBO sufferers with extraordinary results.
What to do next
If you follow these tips, you should be able to reduce gas and bloating at night and get a good night's sleep but in some cases it's not enough. You might have small intestine bacterial overgrowth (SIBO) or need a diet for irritable bowel syndrome.
If you have tried the above tips and you are still experiencing gas and bloating at night, talk to Rick Miller today and book a clinic appointment today, get assessed and discuss treatment options.
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