What's the best bedtime drink for digestion?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Selecting the appropriate drink at bedtime greatly influences nighttime digestion and reconstruction. Nighttime is when your gut does important upkeep and cellular remodeling. Some drinks will enhance this and not interfere with sleep. In contrast, others will cause reflux or interrupt the rebuild phase altogether. Knowing a little about digestive physiology helps you make a sound, smart choice in the evening.
Herbal Infusions
- Chamomile: Contains apigenin reducing intestinal inflammation
- Peppermint: Relaxes esophageal muscles preventing reflux
- Lemon balm: Calms nervous system for better motility
- Steep for 7+ minutes covered to preserve volatile oils
Warm Tonics
- Warm lemon water: Supports liver detoxification pathways
- Ginger tea: Enhances gastric emptying before sleep
- Cinnamon infusion: Stabilizes overnight blood sugar
- Keep below 120°F (49°C) to protect beneficial compounds
Avoidance List
- Alcohol: Disrupts REM sleep and gut repair cycles
- Caffeinated drinks: Stimulate acid production
- Dairy: May cause mucus buildup overnight
- Sugary beverages: Feed harmful bacteria during sleep
Apigenin found in chamomile binds to GABA receptors, calming the GI tract. This reduces nighttime inflammation, enabling improved repair. Menthol present in peppermint relaxes smooth muscle and decreases the chance of overnight reflux. Both herbs work best in concentrated brews with two tea bags. Cover the cup while it steeps to keep volatile oils from escaping.
Warm lemon water helps your liver enzymes optimize overnight detox. Fresh lemons provide vitamin C, which induces glutathione production. Use a quarter of a lemon per 4oz. Avoid using too much to prevent having to get up at night for the bathroom. The warm water soothes, but doesn't stimulate.
Timing is more important than the actual drink. Drink 60-90 minutes before going to bed. This is the supine position and allows you to empty your gastric contents before assuming a horizontal position. If you have reflux, make sure your head is slightly elevated. The goal of these methods is to alleviate discomfort and optimize nutrient absorption.
Avoid liquids for 30 minutes before going to bed. Your digestion needs to rest to renew its cells. This window of no liquids allows for optimal gut repair efficiency. Your comfort in the morning reflects the gut's healing, which has been done overnight.
Read the full article: 10 Simple Ways How Improve Digestion Naturally
