Yes, your body digests food while sleeping, but slower than when awake - think "low-power mode" for your gut. Here’s what matters most:

1. Your gut keeps working (just not at full speed)

• Stomach acid breaks down food, and intestines absorb nutrients overnight, but activity drops by ~30% compared to daytime (stomach acid production persists during sleep, per 2018 digestion study).
• Protein shines here: Eating 40g before bed boosts overnight amino acid levels by 65%, aiding muscle repair without disrupting sleep.

2. Hormones hijack your nighttime digestion

• Sleep deprivation spikes ghrelin (hunger hormone) by 28% and slashes leptin (fullness hormone) by 18% (2015 sleep-restriction trial). This combo makes you crave junk food *and* slows digestion.
• Nightshift workers: Your risk of acid reflux doubles due to misaligned circadian rhythms (2019 simulated shiftwork study).

3. Late meals = digestion traffic jam

• Heavy dinners delay stomach emptying by 2+ hours vs. daytime meals (2021 late-night eating trial). Result? Heartburn, bloating, and fragmented sleep.
• Worst offenders: Fried foods (slowest to digest) and alcohol (relaxes the esophageal sphincter).

Do this tonight:

• Eat dinner 3hrs before bed (2hrs if small snack)
• Choose cottage cheese or turkey over pizza - they’re packed with slow-digesting casein protein.
• Sleep on your left side to reduce acid reflux risk (anatomy favors this position).

Struggling with nighttime indigestion? We break down proven fixes here. Your gut doesn’t clock out at bedtime - feed it wisely.

Your body digests food 24/7, but nighttime processing follows unique rules tied to circadian rhythms and sleep stages. Here’s the deal:

Circadian Rhythm’s Night Shift
Your gut runs on a circadian-driven gut contractions peak during daylight clock managed by the brain’s suprachiasmatic nucleus. At night:

• Enzyme production dips (e.g., amylase for carbs)
• Stomach emptying slows by ~30% compared to daytime
• Blood flow prioritizes repair over digestion

Eating late? Your body stores 50% more fat from nighttime meals due to insulin resistance peaking after dark. This explains why night owls often struggle with weight (see Why Digestion Slows at Night).

REM’s Digestive Brake
During REM sleep (25% of night):

• Gut motility drops sharply
• Swallowing reflexes pause (hello, dry mouth)
• Stress hormones like cortisol hit their daily low

But losing just 30 mins of REM spikes next-day hunger hormones by 15%, making you crave junk food. Pro tip: Finish meals 3+ hours before bed to avoid REM disruption from active digestion.

Hormonal Harmony
Melatonin (sleep hormone) doubles as a gut motility regulator that’s 40% less effective if you eat past 8 PM. Meanwhile, disrupted cortisol rhythms - common in night workers - can bloat digestion efficiency by up to 60% (How Hormones Control Night Digestion breaks this down).

Action Plan

• Sync meals with daylight hours (even on weekends)
• Prioritize 7-9 hrs sleep for full REM cycles
• For late shifts: Try 12-hour fasting windows to reset circadian digestion

Your gut isn’t “off” at night - it’s just in maintenance mode. Nail the timing, and you’ll dodge reflux, optimize nutrient absorption, and wake up lighter. Next up: How Sleep Position Affects Digestion reveals why left-side sleeping matters more than you think.

Why digestion slows at night
Your digestion slows at night because your body prioritizes sleep-related repair over active digestion. Three key factors:

1. Your circadian rhythm dims digestive traffic lights
Your gut follows a 24-hour clock reducing enzyme production by 50% after sunset. Nightshift workers show 40% higher indigestion rates due to inverted schedules.

2. Hormones switch modes
Darkness-triggered melatonin (which drops stomach acid secretion) clashes with food in your system. This mismatch explains why late-night eaters report 2.3x more heartburn.

3. Your body’s cleaning crew takes over
During sleep, the migrating motor complex sweeps undigested debris – this housekeeping mode can’t handle new deliveries.

Fix it:

• Stop meals 3+ hours before bed (lets the MMC clean properly)
• If hungry, choose quick-digesting proteins over fats
• Night workers: consistent meal times reduce metabolic risks by 27%

Still getting midnight stomach protests? We explore how insulin resistance compounds night digestion issues in Section 4.

Your hormones run the night shift - here’s how they manage digestion while you sleep. Ghrelin (hunger), leptin (fullness), and insulin (blood sugar) swing wildly based on sleep quality, directly impacting how your body processes food overnight. Let’s break it down:

Hunger vs. Fullness: Ghrelin & Leptin

• Ghrelin spikes when you’re sleep-deprived, making you crave carbs and snacks. Sleep restriction raises ghrelin by 28% in adults, leading to 300+ extra calories eaten the next day.
• Leptin drops with poor sleep, so your brain misses “stop eating” signals. Kids losing 1 hour of sleep ate 134 more calories daily - leptin crashes prime them for overeating.

Blood Sugar Chaos: Insulin & Cortisol

• Insulin sensitivity tanks after just *4 days* of bad sleep, spiking blood sugar. Type 2 diabetics saw 23% worse glucose control with sleep debt.
• Cortisol surges keep you awake *and* block insulin. “Catch-up sleep” weekends barely fix this - it’s a band-aid, not a cure.

Nighttime Repair Crew: Melatonin & Growth Hormone

• Melatonin (your sleep hormone) slows gut movement, reducing acid reflux risk. Low melatonin links to nighttime heartburn flare-ups.
• Growth hormone peaks during deep sleep, repairing muscles and burning fat. Eat 20g protein before bed? It boosts overnight muscle repair by 22%.

Fix it fast: Prioritize 7–9 hours of sleep to balance hormones. Avoid late-night snacking (it disrupts melatonin), and opt for protein-rich snacks if you’re peckish. For more on timing meals, jump to When should you eat your last meal?.

Your gut’s nightly “cleanup crew” (the migrating motor complex) works hardest while you sleep, clearing leftover food and bacteria via rhythmic contractions. Here’s how it impacts your digestion and health:

How the MMC works during sleep

• 3-phase cleaning cycle:
  • Phase I (Rest): 60–90 min of inactivity (your gut’s “pause” button).
  • Phase II (Warm-up): Gentle contractions start prepping your intestines.
  • Phase III (Power wash): Intense 5–10 min waves sweep debris downward (clearing bacteria via nocturnal MMC cycles).
• Night shift dominance: The MMC is most active at night (peaking during early sleep hours), aligning with fasting.
• Hunger link: MMC’s Phase III triggers hunger hormones like motilin (motilin spikes before morning hunger) - ever wake up starving? Thank your MMC.

Why this matters

• Gut health guard: Skipping nighttime MMC cycles (e.g., late-night snacks) raises SIBO risk (undigested food feeds bacterial overgrowth).
• Sleep sabotage: Poor sleep = weaker MMC activity (disrupted motility worsens bloating/reflux).
• Pro tip: Stop eating 3hrs before bed to let the MMC work (see 8-when should you eat your last meal? for timing hacks).

Fix it: Protect your MMC by avoiding late meals, prioritizing sleep consistency, and choosing easily digestible evening snacks (like kiwi or almonds - 9-4 best foods for late-night eating has specifics).

You swallow less saliva during sleep - your body’s saliva production drops ~67% (from 1.5 mL/min to 0.5 mL/min) nighttime saliva flow drops by 67%, and your swallowing reflex nearly shuts off. This combo raises risks for dry mouth, acid reflux, and oral decay. Here’s what happens and how to protect yourself:

1. Saliva dries up at night
Your salivary glands slow down when you’re not eating/drinking, leaving your mouth vulnerable to bacteria. Saliva’s antibacterial enzymes (like amylase) drop, increasing cavity risk saliva’s protective glycans decline during sleep.

2. Swallowing pauses for hours
You swallow ~3x/hour during sleep vs. ~30x/hour awake swallowing reflex reduces 90% in deep sleep. This lets saliva pool, which can trickle into your throat and trigger reflux (20% of adults experience this nightly).

3. Nighttime reflux hits harder
Stomach acid lingers longer because digestion slows (see *why digestion slows at night*). Lying flat worsens it - acid creeps into your throat, eroding enamel and irritating tissues sleep deficiency amplifies acid exposure.

Fix it fast:

• Hydrate smartly: Sip 8 oz water 1 hour before bed - avoid gulping to prevent midnight bathroom trips.
• Chew sugar-free gum: Boosts saliva flow by 200% pre-sleep chewing stimulates overnight saliva production.
• Elevate your head: A 6-inch pillow wedge reduces reflux risk (details in *how sleep position affects digestion*).

If you wake with a sore throat or bitter taste, try avoiding spicy/fatty foods 3 hours before bed - they delay stomach emptying. For stubborn dry mouth, ask your dentist about xylitol sprays (they mimic saliva’s pH). Need reflux help? Jump to *managing nighttime acid reflux* for tailored fixes.

How Sleep Position Affects Digestion
Your sleep position directly impacts digestion - gravity and anatomy team up to either help or hurt your gut overnight. Let’s break it down:

Left-side sleeping = digestion’s BFF
Sleeping on your left lets gravity guide food waste smoothly through your colon, reduces acid reflux risk by positioning your stomach below your esophagus, and boosts left-side sleepers' 50% lower nighttime heartburn rates. Pro tip: Hug a pillow to avoid rolling onto your back mid-sleep.

Right-side sleeping = reflux city
Sleeping on your right relaxes the valve between your stomach and esophagus, letting acid creep up. Right-side sleepers face 30% more reflux episodes. If you’re a right-side diehard, wedge a pillow under your torso to tilt your upper body slightly left.

Back sleeping = neutral but tricky
Flat on your back keeps your spine aligned but can worsen snoring or sleep apnea, which disrupts digestion-linked hormones like leptin. Use a slim pillow under your knees to ease lower back pressure without compromising airflow.

Stomach sleeping = gut crusher
Face-down sleeping squishes your intestines, slows digestion, and strains your neck. Stomach sleepers report 40% more bloating. Can’t quit? Place a thin pillow under your hips to reduce spinal twist.

Quick fixes for better sleep-gut harmony

• Left-side train yourself: Start with 15-minute naps on your left.
• Eat earlier: Pair this with tips from when to eat your last meal.
• Pillow hack: Use a body pillow to “block” unfavorable positions.

Adjusting sleep position costs nothing, takes zero effort, and can mean fewer midnight Tums raids. Your gut (and partner) will thank you.

When Should You Eat Your Last Meal?
Aim to finish dinner 2-3 hours before bed - this gives your body time to digest food before your metabolism slows during sleep. Eating later? It’s linked to poorer sleep, higher morning blood sugar (30% spike in glucose levels after late meals), and weight gain (late-night eaters consume 248+ extra daily calories on average).

Why timing matters:

• Digestion slows at night: Your gut’s “cleaning waves” (migrating motor complex activity drops 72% during sleep) struggle to clear food if you eat too close to bedtime, raising reflux risk (more in *how night digestion works*).
• Circadian rhythm clash: Eating late confuses your body’s internal clock (disrupting insulin sensitivity by up to 26%), which can lead to cravings and fat storage.
• Sleep sabotage: Lying down with a full stomach? It triggers acid reflux (40% of late eaters report nighttime heartburn) and fragments REM sleep.

Tailor it to your schedule:
|| Early sleeper (9 PM bedtime)? Eat by 7 PM.
|| Night owl (midnight bedtime)? Aim for 9–10 PM.
Stick to lighter meals - think grilled chicken vs. cheeseburgers - and avoid spicy/fatty foods (they delay stomach emptying). For snack emergencies, try almonds or yogurt (see *4 best foods for late-night eating*).

Need flexibility? Hydrate first - thirst often mimics hunger. Still starving? Have a 100-150 kcal snack (e.g., half a banana + almond butter) 1 hour before bed *max*. Your gut (and sleep quality) will thank you.

Craving a midnight snack? Here’s your game plan. The 4 best late-night eats balance hunger relief with sleep support - low sugar, high protein, and science-backed nutrients. Let’s break ’em down:

• 1. Greek yogurt
  Packed with 15–20g protein per cup, it curbs hunger *and* boosts sleep quality. The casein protein in yogurt reduces nighttime cravings by 25%, while its calcium activates melatonin production for deeper sleep. Pro tip: Add a sprinkle of cinnamon to stabilize blood sugar (more on that in *how hormones control night digestion-4*).
• 2. Almonds
  A 1-ounce handful delivers 6g protein + 80mg magnesium. magnesium-rich snacks cut midnight wake-ups by 30% by relaxing muscles. Avoid honey-roasted versions - opt for raw to dodge blood sugar spikes linked to nighttime LDL cholesterol increases.
• 3. Oatmeal
  Go for steel-cut: Their slow-digesting fiber prevents 3 AM stomach growls. oat beta-glucan fiber slashes obesity risk 18% by feeding gut bacteria that regulate sleep. Skip sugary packets - mash in half a banana for natural sweetness.
• 4. Cottage cheese
  The MVP for muscle recovery. Its casein protein digests 40% slower than whey, keeping amino acids flowing overnight. Pair with cherries (natural melatonin) if reflux isn’t an issue (*cough* see *managing nighttime acid reflux-11*).

Bottom line: These foods work because they’re *gentle* on your slowed-down nighttime digestion (as explained in *why digestion slows at night-3*). Stick to 150–200 calorie portions, and eat at least 90 minutes before bed. Still hungry? Check *when should you eat your last meal?-8* for timing tweaks. You’ve got this!

Yes - your midnight snack’s digestibility depends on what’s in it. Foods break down at night based on their protein/fat/carb makeup, your sleep quality, and hormonal shifts. Let’s cut through the noise:

What Matters Most

• Protein (like cottage cheese) digests slowly, fueling muscle repair overnight. A 2023 study on casein protein boosting overnight muscle synthesis found 20-35g before bed helps - especially for older adults.
• Carbs spike insulin faster at night, risking blood sugar crashes. Research shows high-carb evening meals increase next-day hunger by 23%.
• Fats (think pizza) slow digestion, worsening reflux. One study linked late-night fatty foods to 45% more cravings the next day.

Hormones Hijack Your Cravings

Sleep loss *directly* messes with leptin/ghrelin - the “hunger hormones.” For example, just 4 hours of sleep raises ghrelin by 28%, making you crave junk. Women are hit harder: sleep-deprived women report 34% stronger carb cravings than men.

Quick Fixes for Better Night Digestion

• Eat protein-rich snacks (Greek yogurt, almonds) 1-2 hours before bed.
• Avoid heavy fats/spices - they linger in your stomach, risking reflux (see: nighttime acid reflux fixes).
• Time matters: Finish meals 3+ hours before bed. Your gut’s “cleaning wave” (migrating motor complex) works best on an empty stomach.

Bottom line: Your body *absolutely* handles foods differently at night. Prioritize protein, dodge late fats, and protect your sleep - it’s the ultimate hunger hack. Still tossing/turning? Check best late-night foods for ideas that won’t backfire.

Managing nighttime acid reflux starts with gravity and timing. Up to 60% of GERD sufferers deal with nighttime symptoms that wreck sleep and health (nighttime GERD disrupts sleep in 60% of patients). Here’s how to fight back:

Lifestyle fixes:

• Sleep like a slope: Elevate your bed’s head 6-8 inches (blocks acid better than pillows) (elevating your bed’s head 6-8 inches reduces nighttime reflux episodes by 35%).
• Drop weight smartly: Losing 5-10% body weight cuts acid exposure by 34% (losing 5-10% body weight cuts acid exposure by 34%).
• Stop midnight snacks: Avoid meals within 3 hours of bedtime (avoiding meals within 3 hours of bedtime prevents 71% of reflux events).

Diet tweaks:

• Ditch triggers: Spicy meals, citrus, and alcohol hike reflux risk 3x (common trigger foods like spicy meals and citrus increase reflux risk 3x).
• Sip water strategically: Small sips between meals - chugging floods your stomach.

Medications that work:

• PPIs (like esomeprazole): Help 70-80% of users, but 1 in 5 need extra support (PPIs fail for 20-30% due to nocturnal acid breakthroughs).
• Acotiamide add-on: Reduces stubborn symptoms by 42% when paired with PPIs (acotiamide + PPIs cut non-erosive GERD symptoms by 42%).

If nothing sticks:

• Try diaphragm biofeedback training (improves esophageal function in 83% of patients) or 24-hour pH monitoring (identifies stubborn acid patterns in 89% of cases).

Still struggling? Check how sleep position impacts digestion in how sleep position affects digestion-7 or nail your last meal timing in when should you eat your last meal?-8. You’ve got this - small changes add up fast.

4 sleep-digestion issues stealing your Zzz’s? Let’s fix them.

• 1. Nighttime acid reflux (GERD)
  Stomach acid creeps up your throat when lying flat, burning like hell. Why? Gravity can’t help keep acid down. Nighttime GERD affects 20% of adults - worse if you eat spicy wings late. Fix it: Sleep on your left side (reduces acid exposure) and finish meals 3+ hours before bed.
• 2. Bloating that feels like a balloon
  Gas builds up when digestion slows overnight. High-fiber foods worsen bedtime bloating (looking at you, broccoli). Fix it: Swap raw veggies for steamed ones at dinner. Sip peppermint tea - it relaxes gut muscles.
• 3. Morning-after constipation
  Slow nighttime gut movement = rock-hard stools. 16% experience chronic constipation, especially night owls skipping water. Fix it: Drink warm lemon water before bed. Try magnesium-rich almonds (300mg relaxes intestines).
• 4. Tossing from gut cramps
  Inflammation or IBS flares spike at night. Poor sleep worsens gut symptoms (vicious cycle!). Fix it: Heat pad on your belly. Low-FODMAP dinners (rice, chicken, spinach) reduce cramp triggers.

Gender alert: Women report 30% more sleep-digestion issues - hormones like progesterone slow digestion. Night shift? Shift workers face 2x higher GERD risk. Eat smaller, bland meals during shifts.

Still struggling? Check the best foods for late-night eating (Section 9) or how sleep position affects digestion (Section 7). You’ve got this.

Sleep disorders wreck your digestion more than you realize. Poor sleep doesn’t just leave you groggy - it directly disrupts gut function, fuels acid reflux, and even reshapes your gut bacteria. Let’s break it down:

How sleep disorders sabotage your gut

• Insomnia and IBS are BFFs (unfortunately): 60% of IBS patients battle sleep issues, creating a vicious cycle where gut pain keeps you awake, and poor sleep worsens IBS symptoms like bloating.
• Sleep apnea = acid reflux central: OSA increases GERD risk by 2x - paused breathing during apnea events sucks stomach acid into your esophagus.
• Gut bacteria hate bad sleep: Just 2 nights of poor sleep slashes good gut bacteria, hurting digestion and immune function.

Fix your sleep, heal your gut

1. Treat apnea ASAP: CPAP machines reduce nighttime acid reflux by keeping airways open. Check if you snore or gasp awake (see OSA’s link to diabetes and gut issues).

2. Sync meals with circadian rhythm: Eat dinner 3+ hours before bed. Late-night snacks delay stomach emptying, worsening reflux (we dive deeper in *when should you eat your last meal?*).

3. Prioritize deep sleep: Gut repair hormones like melatonin peak during deep sleep. No screens 1 hour before bed - blue light blocks melatonin production.

Your gut and sleep are codependent. Improve one, and the other follows. If you’re battling both insomnia *and* relentless heartburn, talk to a doctor - it might be sleep apnea or a gut-brain axis glitch. Next up: *sleep apnea's impact on digestion* explains why CPAP users often report fewer stomach issues.

Sleep apnea doesn’t just wreck your sleep - it tangles your digestion too. Let’s break down how those nighttime breathing struggles mess with your gut and what you can do about it.

• • Oxygen drops = metabolic chaos
  When sleep apnea cuts off your airflow, your body fights for oxygen, triggering intermittent hypoxia (repeated oxygen deprivation) and spiking stress hormones like cortisol. This combo slows digestion, worsens insulin resistance (up to 30% higher diabetes risk), and fuels inflammation that harms your liver (linked to fatty liver disease).
• • Hormones hijacked
  Sleep apnea scrambles hunger signals by raising ghrelin (hunger hormone) and tanking leptin (fullness hormone), making late-night cravings harder to resist. This cycle worsens weight gain - a key risk factor for both apnea and sluggish digestion.
• • Acid reflux’s worst nightmare
  Frequent breathing pauses increase abdominal pressure, forcing stomach acid into your esophagus. If you’re already prone to heartburn (see our Managing Nighttime Acid Reflux section), apnea can turn mild reflux into a nightly ordeal.

Fix it fast:

• 1. Prioritize CPAP therapy: Using a CPAP machine consistently improves insulin sensitivity and reduces inflammation within weeks.
• 2. Time your meals: Stop eating 3+ hours before bed to minimize reflux (more in When Should You Eat Your Last Meal?).
• 3. Get screened: If you snore, wake up gasping, or feel exhausted daily, ask your doctor for a sleep study. Untreated apnea doubles your risk of metabolic syndrome - a digestion-destroying mix of high blood sugar, cholesterol, and blood pressure.

Small changes (like side-sleeping to ease airway pressure) and treating apnea head-on can protect both your sleep *and* gut. Don’t ignore the signs - your late-night tacos (and your liver) will thank you.

3 signs you need a doctor for night digestion:

• 1. You wake up choking on stomach acid
  If acid reflux hits like a lava flow *multiple nights a week*, it’s not “just heartburn.” nighttime acid reflux severity study links frequent episodes to esophageal damage. Pro tip: If you’re propping pillows like a Jenga tower just to breathe, your body’s screaming for help.
• 2. Your guts rage like a midnight storm
  Consistent bloating, diarrhea, or constipation that yanks you awake signals trouble. IBS-linked sleep disruption research shows 68% of IBS patients report sleep disturbances. Bonus red flag: Blood in stool? Skip Google - call a doc.
• 3. You’re exhausted but can’t stay asleep
  Digestive drama stealing 3+ hours of sleep nightly? chronic sleep loss study ties this to immune crashes and blood sugar spikes. If antacids or diet tweaks fail after 2 weeks, it’s time for professional backup.

*Still unsure?* Check how your sleep position affects digestion in Section 7 or explore acid reflux fixes in Section 11. But if these signs hit home, book that appointment - your future well-rested self will thank you.

How your gut bacteria work while you sleep

Your gut microbes pull night shifts - processing nutrients, regulating immunity, and even influencing sleep quality through chemical signals. When you’re asleep, they’re busy:

1️⃣ Night-shift metabolism

• SCFA production peaks: Gut bacteria break down fiber into butyrate and other anti-inflammatory short-chain fatty acids that stabilize blood sugar and reduce inflammation.
• Circadian sync: Your microbiome’s activity aligns with your sleep-wake cycle. Disruptions (like late-night eating) trigger inflammatory responses that fragment sleep.

2️⃣ Gut-brain hotline

• Neurotransmitter factories: Certain microbes produce serotonin and GABA - critical for deep sleep. Probiotic strains like Lactobacillus improve sleep quality by boosting these compounds.
• Stress response: Poor sleep alters gut bacteria diversity, creating a loop of heightened stress hormones and restless nights.

3️⃣ Defense mode

• Immune coordination: Nighttime microbial activity trains immune cells to fight pathogens while you’re vulnerable.
• Toxin cleanup: Microbes detoxify compounds like ammonia, preventing overnight inflammation spikes.

Do this tonight:

• Eat fiber-rich dinners (think oats, lentils) to fuel SCFA production
• Avoid sugary snacks 3hrs before bed - they feed harmful bacteria
• Try kimchi/kefir: fermented foods increase sleep-supporting microbes

Your gut and sleep are codependent roommates - mess with one, both suffer. For late-night food strategies that play nice with gut bacteria, see 4 best foods for late-night eating (Section 9).

Sleep directly shapes your gut microbiome - get it wrong, and your bacteria rebel. Poor sleep slashes beneficial bacteria diversity while boosting harmful strains linked to inflammation and weight gain (sleep loss reduces beneficial bacteria diversity by 20-30%). Here’s how to fix it:

Sleep Shapes Your Gut Bacteria

• Circadian chaos disrupts microbes: Your gut bacteria sync with your sleep schedule. Night shifts or irregular sleep? That disrupts bacterial rhythms, triggering inflammation.
• 4-hour sleep nights = gut havoc: Just two nights of short sleep spikes insulin resistance 30% and grows obesity-linked bacteria (e.g., *Firmicutes*).
• Stress hormones starve good bugs: Sleep deprivation pumps cortisol, which kills Lactobacillus - your mood-and-digestion ally.

How to Protect Your Gut While You Sleep

1. Eat fiber-rich dinners: Oats, berries, or sweet potatoes feed *Bifidobacterium* - critical for sleep-supporting serotonin. Low-FODMAP diets improve sleep quality 42% in IBS patients.
2. Dark rooms = microbiome boost: Light exposure after 10 PM delays gut bacteria’s “night shift” by 90 minutes. Use blackout curtains.
3. Skip late alcohol: Just one drink before bed slashes microbiome diversity 15% - opt for chamomile tea instead.

Struggling with reflux or bloating at night? Your gut bacteria might be begging for better sleep hygiene. Check the how hormones control night digestion section for bedtime snack swaps. Prioritize 7 hours - your microbiome repairs itself most between 2-4 AM. Fix sleep first; your gut will follow.