Stomach bloating during sleep can be an upsetting condition to deal with, especially if you sleep with family members, friends, or partners. Even if you feel like you can't control your own body, there are steps you can take to reduce the chances of farting during sleep. There are also various short-term strategies if you need a quick solution. You can also tackle the cause of the problem with a long-term solution. By making changes to your diet and exercise routine, you can reduce the overall frequency of farting. If you still experience bloating while sleeping, talk to your doctor or try alternative medical options, such as taking probiotics.
Step
Method 1 of 3: Changing Your Diet
Step 1. Divide your meal into several small servings to enjoy throughout the day
Reduce the amount of gas in the digestive system by eating smaller portions of food. Instead of breakfast, lunch, and dinner, prepare six small meals to enjoy in one day. This means that you need to serve healthier snacks with smaller portions to eat, rather than overeating larger portions.
For example, to replace a full lunch menu, try consuming one serving of fruit and nuts (with regular portions) every 2-3 hours
Step 2. Avoid excessive consumption of nuts and dairy products
If nuts, milk, and cheese are an important part of your diet, you naturally encourage gas production in your stomach and lead to flatulence. Make sure you eat these types of foods with limits, and include sources of calcium and protein that can relieve bloating in the stomach or digestive system.
For example, probiotic yogurt is a good source of calcium and protein, and contains bacteria that can improve digestive tract function
Step 3. Limit the amount of cabbage-type vegetables you eat
Try to avoid vegetables such as Brussels sprouts, asparagus, broccoli, and cabbage in excess as these types of foods tend to produce more gas when digested. You can't permanently avoid these vegetables, but try supplementing them with spinach, tomatoes, peppers, carrots, and other nutritious plants.
- Some other vegetables from the cube family that often trigger gas production in the stomach include arugula, Chinese radish, horseradish (horseradish), pakcoi, curly cabbage (kale), and rutabaga.
- If you eat these vegetables, get an intake of digestive enzymes to break them down even further.
Step 4. Reduce gluten intake in your diet
Gluten is commonly found in whole grain products and can cause stomach upset, bloating, and excess gas production. Reduce the intake of wheat, rye, and barley in the diet because these foods trigger most of the symptoms mentioned above. Avoid gluten intake for 1-2 weeks to see if your condition improves. If you feel better or healthier, slowly add gluten back to your diet to see if gluten is still affecting your digestive system.
If your condition doesn't improve, your body may not have a reaction to gluten
Step 5. Eat a low-FODMAP diet
The acronym FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols” (oligo-, di-, monosaccharides and polyols that can be fermented) and refers to carbohydrates in food that are not easily broken down by the digestive system, and trigger gas production. Some foods that are categorized as FODMAPs include high-fructose corn syrup, sugary soft drinks, artificial sweeteners, and fruit. Try reducing the intake of FODMAP foods in your diet to reduce the amount of gas in your digestive system more effectively.
- Talk to your doctor before starting to eat a low-FODMAP diet so you can make a healthy transition to diet.
- There are many sugar-free chewing gums that contain FODMAPs that make your stomach gas. In addition, chewing gum also encourages you to swallow a lot of air and triggers the production of annoying gas.
Step 6. Don't eat four hours before bedtime
Because gas is produced in the digestive process, do not push the digestive tract to work when you are going to sleep. Instead, avoid snacking about four hours before you plan to go to bed. While this doesn't necessarily stop bloating permanently, you can at least reduce the chances of flatulence by adjusting your meal times.
For example, if you plan to go to bed at 11 p.m., don't eat a lot of food after 7 p.m
Step 7. Consume ginger and fennel seeds to soothe the stomach
Try adding ginger and fennel seeds to food. While it can't work alone to reduce gas in the stomach, you can soothe a sore or bloated stomach with ginger, as well as reduce extra gas with fennel. Supplement your diet with these ingredients and see if you notice any significant changes!
You can also try coriander seeds to relieve excessive gas or flatulence
Do you know?
Ginger is suitable for processing in various dishes, especially tea.
Step 8. Don't drink fizzy drinks so you can reduce gas intake
If you like to enjoy fizzy drinks, try reducing the amount of carbonated drinks you drink every day. Instead, choose a non-fizzy or carbonated drink such as fruit juice or fruit-flavored water. When you drink a lot of soda, you add more gas to your digestive tract and cause bloating.
- For example, if you really like citrus soda, try switching to an orange-based tea.
- Beer can also add a lot of gas to the digestive system.
Step 9. Drink a cup of herbal tea before bed to get rid of extra gas
Brew a cup of peppermint or chamomile tea if you feel bloated or bloated. If you usually fart during sleep, relax the muscles of the digestive tract with a cup of tea. When the muscles are more relaxed, the extra gas in the digestive tract will not be bothersome.
Chamomile can make you feel relaxed before bed
Step 10. Take digestive enzymes when you eat
Digestive enzymes are proteins that help you break down or mash food so it doesn't produce a lot of gas and trigger flatulence. Take digestive enzymes right before meals to allow them to work while you eat. Keep taking this enzyme for 2-3 weeks to see if the frequency of flatulence decreases.
Talk to your doctor before using digestive enzymes because enzymes can interact with other medicines, such as blood thinners
Method 2 of 3: Making Changes to Your Lifestyle
Step 1. Set a workout schedule for the week and stick to it
Exercise regularly to smooth the digestive tract. Every time you exercise, you're giving your body a chance to expel gas in a healthy, "hidden" way. To get the most out of exercise, try setting aside 30 minutes every few days of the week to get your blood (and gas) pumping.
- Ideally, you should exercise at least 3-4 times a week.
- You can also go for a walk after eating to expel excess gas.
Step 2. Try different yoga exercises to relax the body
Relax and stretch your body with a variety of yoga positions and techniques. When you're tense, your body won't prioritize its basic functions (eg digestion) so you may fart at "unexpected" times. Therefore, focus on practicing your breathing for a few minutes, let your body relax, and let go of all anxiety. Try to make time to practice yoga every day or every other day.
Step 3. Take a walk before bed
Get the extra gas out by moving around before you go to sleep. You don't need to do intensive activities or even leave the house. Try to focus on moving and just walking so that the brain feels relaxed so that excess gas in the digestive tract can be reduced and flatulence can be prevented.
This is the right strategy any time you want to prevent flatulence
Step 4. Use a heating pad to relieve pain from constipation or flatulence
Turn on the heating pad and place it on your stomach to relieve pain from flatulence. If you feel full before bed, there is a possibility that excess gas collects in your stomach, causing your stomach to become bloated. However, using a heating pad for a few minutes can reduce gas and relieve pain so you sleep more soundly and farts don't smell bad.
Heating pads are useful, especially for dealing with excessive bloating and flatulence due to menstruation
Step 5. Chew food slowly and carefully every time you eat
Don't be in a rush to enjoy your meal, whether you're enjoying a large meal or a light snack. If you eat quickly, you swallow too much air, increasing the chance of farting. Instead, enjoy the food slowly to reduce the amount or amount of air you swallow.
Chewing food slowly also reduces burping that occurs after eating
Step 6. Cut down or quit smoking if you are a smoker
Try reducing the cigarettes you enjoy every day. Without realizing it, you swallow a lot of air every time you smoke. If you don't smoke often, you're also not swallowing much air so you won't be farting as often at night as you sleep!
Other habits that encourage you to swallow air (eg chewing gum) can also trigger frequent farting during sleep
Method 3 of 3: Taking Supplements and Medication
Step 1. Take probiotics every day if you fart too often
Encourage the digestive system to work as effectively as possible by taking probiotic pills. If you often feel bloated during sleep due to excess gas production, there may be an imbalance of bacteria in your digestive system. When you take probiotic pills, you can balance the bacteria and reduce the overall frequency of farting.
You can get these pills at most pharmacies and health food stores
Tip:
If you don't want to take pills, try eating more fermented foods like kimchi to increase the levels or numbers of good digestive bacteria.
Step 2. Take an antigas pill before bed
If gas production increases in your digestive system before you go to sleep, you may experience bloating while sleeping (and farting). To prevent this, take antigas pills to soothe the digestive tract.
- For example, you can take pills that contain simethicone to reduce gas in the stomach.
- Pills like these are available at most pharmacies.
Step 3. Use activated charcoal to relieve gas and relieve gas
Visit your nearest pharmacy or health food product store and purchase an activated charcoal supplement. Although not as effective as other medicines, these pills can reduce or prevent flatulence or bloating if taken regularly.
If you take multiple prescription medications, talk to your doctor before adding supplements to your daily medication schedule or pattern
Step 4. Talk to your doctor if your stomach condition doesn't improve
If changes in diet, exercise, and drug consumption do not affect the condition of flatulence during sleep, ask your doctor for other advice. If you already have a condition or disorder in the digestive tract, there may be other types of medication that can relieve flatulence. If you don't have any diagnosis, see if your doctor can refer you to a digestive system specialist.
