Feeling uncomfortably bloated after eating can be annoying. The causes are often numerous, from eating too quickly to swallowing substantial amounts of air. However, did you know there's a way to deflate and slenderize your stomach while you sleep? You're in luck, since we had the opportunity to chat with Jacquie Smith, a certified integrative nutrition health coach, and fitness instructor specializing in barre, yoga, and pre/postnatal training. She shares the perfect bedtime routine for belly deflation.
As Smith explained, "I regularly use it before and after bed as a fitness trainer and a mother to a newborn baby to enhance my digestion which has been drastically influenced by postpartum hormones and surviving on little sleep. These techniques encourage relaxation and blood flow in the body, aiding in the flow of your digestive system."
If you're eager to conquer bloating, read on to discover Jacquie Smith's ultimate bedtime routine for deflating and contouring your abdomen overnight. Don't forget to explore more after you're done.
Consume 12 ounces of magnesium-rich water.
The importance of magnesium as an essential mineral that serves significant roles cannot be overstated. According to Smith, it assists in stress management, maintaining bowel relaxation, and easing muscle soreness. "Because of the high levels of daily stress that we undergo, many of us are seriously lacking in magnesium, resulting in feelings of anxiety, tension, and constipation," added Smith.
Incorporating magnesium into your nightly regimen can yield a much more peaceful and uninterrupted sleep. This sense of relaxation helps your body fully digest any dinner or late-night snacks. "Therefore, you can anticipate a deflated tummy and a complete bowel movement in the morning," Smith posits.
Smith recommends trying out Natural Vitality's CALM Magnesium Supplement as a starting point. Simply add a teaspoon to a 12-ounce water glass and enjoy it before hitting the sack.
Practice the Cat-Cow Pose.
Smith declares, "This specific yoga pose is amongst my all time favorites primarily because it benefits digestion by boosting circulation, helps keep the digestive organs well-placed by rectifying pelvic alignment, and induces overall relaxation in the body, particularly in the core." To start this pose, adopt a tabletop stance. Inhale and transition into the "cow pose" by curving your spine and letting your belly hang towards the floor. Subsequently, exhale and shift into the "cat pose", pushing both palms onto the ground while contracting your abdomen and stretching your spine towards the ceiling.
The spinal motion along with the applied breathing technique aid your intestines to release any built-up tension and gas, thereby assisting you towards a flatter abdomen the following day, states Smith. She advises eight to ten rounds of this breathing technique.
Give "legs up the wall" a shot.
As a part of your newly found bedtime regimen, consider doing the "legs up the wall" exercise, which functions as an effective way to deflate and flatten your stomach overnight. According to Smith, this mild inversion method boosts circulation and induces total body relaxation, with gravity aiding in maneuvering your digestive and pelvic organs back into their rightful places. "This exercise can really get you in the right zone for bed. I personally enjoy doing it on my bed, using a pillow to prop up my hips and positioning my hips right up against my headboard and wall. Although it can be performed against any wall!" Doing this exercise for a minimum of five minutes is highly recommended.
Embrace 360-degree breathing.
One crucial component to relieve bloating discomfort can be deep abdominal breathing. Utilizing this technique, also termed "360-degree breathing", can result in whole-body relaxation, concentrating significantly on your digestive system and pelvic area.
Smith suggests, "This breathing exercise can ideally be performed during the initial minutes of the 'legs up the wall' yoga pose, serving dual purposes simultaneously, although it can also be done while sitting. Position your hands around your rib cage, with your fingers in the front and thumbs at the back. As you take in a deep breath, your ribcage should expand and you should feel it under your fingers, while your pelvic floor grows relaxed. Following this, exhale through your mouth, mimicking a straw-sipping action, and draw in and uplift your pelvic floor and abdominal muscles. This will essentially behave like a massage for your digestive tract, enabling full body relaxation and efficient waste expulsion the following day."
