There are only so many hours to get everything you want done in one single day, which is why optimizing the time you do have is so crucial to success. Usually, the majority of our days are taken up by work and responsibilities. This being said, for many people, the early morning and evenings are the only time they have to themselves. Utilizing this time in the right way is so crucial to sticking to your wellness goals.
It is essential to curate a routine that works for you and that encompasses all the habits you need to succeed. From prioritizing our sleep environment to the foods we consume in the evening, there are many potential factors that are contributing to your digestive and overall health. Let’s dive into the ways you can elevate your evening routine to better encompass your goals!
How Your Sleep Quality Impacts Your Digestive Capabilities
Sleep and digestion go hand in hand, meaning that the status of one impacts the other. When a person falls asleep, their body falls into a state of repairs and rest. During this time, your body is allowing the different systems in your body to become recuperated and ready to take on the following day. During sleep, your body will eventually enter states of deep sleep during which it works to balance out your gut health and support the digestive process. When we do not get sufficient or quality sleep, these processes are negatively impacted leading to health complications.
When someone is sleep deprived, they are more likely to experience bloating, constipation, a lack of bowel movements, and inflammation in the gut caused by a lack of mucus production and gut protection. Our hormones can also become imbalanced due to a lack of sleep. The hormone called ghrelin, which is responsible for sending hunger signals to our brain, can become imbalanced. This imbalance can lead to unhealthy eating habits such as overeating and can lead to confusion regarding your hunger levels.
A person’s circadian rhythm is also intricately connected to digestive health and your sleep quality. When a person fails to achieve quality sleep, their circadian rhythm becomes imbalanced meaning their body’s understanding of time and when to act out certain processes becomes lost. This can lead to complications such as heartburn and indigestion.
In a similar fashion, when your body becomes disrupted by these digestive complications you are less likely to feel comfortable enough to fall into a deep sleep. This relationship between sleep and digestion requires you to offer special attention to both your sleep routine and your digestive health routine. Let’s dive into some of the ways you can improve on both of these aspects of your day-to-day life!
Dinner Recommendations for Better Digestion In The Evenings
What you choose to eat for dinner can heavily impact your digestive response in the evenings. For many people, dinner time occurs near the end of their day sometimes right before bed. It is recommended that dinner be a light meal to avoid stuffing your stomach and potentially causing heartburn or bloating. Heartburn can be especially triggered if you lay down after consuming a meal. Instead of laying down in front of the television, consider going on an evening stroll in your neighborhood to give your body the chance to properly digest the food you consume before laying down.
Here are some dinner recommendations to avoid hurting your digestion and in turn your sleep!
- Eat meals high in protein - A meal high in protein can give your body the essential amino acids and nutrients it needs to thrive without overloading your stomach. Ingredients such as chicken, salmon, or tofu can be great staples for a hearty yet light meal.
- Complex carbohydrates - Complex carbohydrates such as quinoa or brown rice are great alternatives to simple carbohydrates because they offer your body sustained energy.
- Herbs and spices - Using herbs and spices in your meals can be a light and easy way to kick up the digestive-support of your meals. Herbs and spices such as ginger and peppermint have anti-inflammatory and bloat reducing properties similar to that of a probiotic for bloating.
Aside from these ingredients, be sure to keep an eye on your portion control and how you are eating. It is important to eat mindfully and without distraction to help aid the digestive process. In addition to these tips, be sure to drink water between your meals to ensure hydration and to promote bowel movements before bed.
Our Evening Must-Haves For Quality Sleep
Finding the tools and habits that help you to achieve a good night of sleep is the ultimate game changer.
- A journal or a book - Sometimes our brains need to relax and feel like they are running one hundred miles a minute. Instead of reaching for your phone which exposes you to harmful blue light before bed, consider journaling or reading a book. These are great ways to tire out your brain before bed without getting distracted from the blue light of electronics.
- A supportive mattress and pillow - We spend so much time in our lives in bed, and yet, it is often overlooked. Investing in your mattress, pillow, and bed sheets can be one of the best things you can do for yourself. These tools help you to have a more restful sleep and bring peace into your environment.
- A low-light sleep light - If you are someone who likes to sit in bed doing an activity before truly winding down, then you are probably going to need some form of light. Consider getting a low-lighting fixture to avoid being too harsh on your eyes and in turn your internal system.
- Take a supplement for bloating - A supplement with gut health enzymes and relaxing ingredients can help you feel ready for bed and naturally bring your body down from a state of being alert.
These are just some of the many ways you can set the tone in your room to achieve quality sleep and to avoid digestive complications.