Nausea is a common symptom of many illnesses, often accompanied by sweating, stomach aches, and dry heaving (trying to vomit but not being able to). Nighttime nausea can be caused by pregnancy or morning sickness, or anxiety, which causes the body to release hormones and chemicals that interfere with digestion, leading to nausea. Gastroesophageal reflux disease (GERD) and peptic ulcers can also cause nighttime nausea, especially when lying down. Accompanying symptoms often include vomiting, weight loss, and bloating.

Natural remedies to help reduce nighttime nausea include:

Ginger tea: Ginger has long been used as an herbal remedy to help manage digestive issues. It has anti-nausea and anti-vomiting properties, soothing the digestive tract thanks to the inhibitory effects of gingerol. You can drink a cup of ginger honey tea in the evening, add fresh ginger to your meals, or suck on a ginger candy to settle your stomach.

Peppermint: The main components in peppermint, menthol and methyl salicylate, help soothe the digestive tract and reduce nausea. You can consume peppermint in tea or chew peppermint candies. However, if your nausea is due to GERD, avoid peppermint as it can increase acid secretion, worsening symptoms.

Bland foods: To soothe the stomach and limit nighttime nausea, choose a bland diet in the evening, also known as the BRAT diet, consisting of bananas, rice, applesauce, and toast. These foods provide nutrients without irritating the stomach. You can also add other bland foods to your dinner such as clear soups, mashed potatoes, and saltine crackers. Avoid fatty, sugary, and dairy products when you feel nauseous.

Smaller evening meals: Choosing low-fat, bland foods and avoiding greasy or spicy foods in the evening can help reduce nighttime nausea. Also, eat smaller, more frequent meals, avoiding overeating to prevent pressure on the stomach and esophageal sphincter at night.

Elevated sleeping position: Nausea can be exhausting, so rest contributes to recovery. However, sleep with your head and upper body elevated to prevent acid reflux, which can trigger nausea.

Anxiety management: Psychological therapies such as talking to friends, breathing exercises, meditation, and yoga can help you relax and manage stress and anxiety, thereby reducing the risk of nausea. Relaxing evening walks offer numerous health benefits, both physical and mental.

Acid reflux management: If you have acid reflux, lose weight if you are overweight, quit smoking, change your diet, and take medications as prescribed by your doctor to reduce stomach acid and avoid nighttime nausea.

If your nighttime nausea is persistent and recurring, consult a doctor for an examination to determine the cause. Depending on the situation, your doctor may recommend lifestyle changes or appropriate treatment.

Anh Chi (Very Well Health)