Simple Evening Rituals for a Calm Digestive System
I can’t overstate the importance of a calm nervous system for digestive health. Digestion happens only when the parasympathetic nervous system (PNS) is active. If the body is stressed, anxious, rushing, or overstimulated, it flips into “fight or flight” mode, which shuts down digestion because survival takes priority.
When the PNS is on:
The stomach makes the right amount of acid
Bile flows properly
The pancreas releases digestive enzymes
Intestinal movement becomes smooth
Nutrient absorption improves
When stress mode is on:
Stomach acid becomes erratic (too much or too little)
Bile can backflow more easily, worsening bile reflux
Digestion slows, bloating, nausea, and fullness
Inflammation increases, triggering gastritis flares
SIBO/Candida can worsen because motility slows
When I received a gastritis diagnosis, I started taking better care of my nervous system because I realized that was key to my healing. Here are some practices I adopt each night to prioritize my nervous system and optimize my digestive health. It all starts after dinner.
10-minute walks after dinner (and after every other meal) - Walking after meals helps stimulate healthy digestion. I personally struggle with low stomach motility (delayed emptying of food into the small intestine), so these walks are critical to help me feel less full before bedtime. This isn’t a crazy powerwalk where you’re working up a sweat; it’s a slow, calm walk around the block or on a walking pad (I’m considering getting one for the winter, let me know your recs).
A nice, hot shower for digestion and nervous system regulation - I’m an evening showerer. I find that a nice hot shower after my post-dinner walk is a great way to switch fully from day to night. Warm water signals to your body that it’s safe and activates the PNS. It also relaxes the stomach muscles, decreasing sensations of nausea or tightness in the abdomen. It improves circulation to the gut, resets the vagus nerve, can reduce nighttime reflux, and improves sleep quality. All of this promotes the healing process. Then I get all snug as a bug and curl up on the couch to watch something calm and comforting.
A cup of tea about 2 hours before bed - The type of tea you choose is important. If you, like me, have bile reflux and gastritis, you’ll want to opt for teas like DGL, marshmallow root, oat straw, rooibos, or slippery elm. Other teas can relax the valves in the stomach, increasing reflux and/or stimulating too much bile. If you’re just dealing with gastritis, chamomile and fennel tea are great options.
Nighttime supplements - Overall, I keep my supplement intake pretty minimal. I do prioritize Magnesium Glycinate, especially in the wintertime, to support relaxation, better sleep, and inflammation reduction. It’s wonderful to promote physical relaxation. If you struggle more with anxiety at night, look into something like L-Theanine, which supports neurological relaxation. I occasionally take melatonin (not nightly) at a low dose (0.5mg) to help on nights when I have a flare-up. Melatonin has been shown to support gut healing and repair, as well as reduce reflux.
Winding down in bed - Around 30-60 minutes before I want to sleep, I’ll get into bed and finish the day off with a 10-minute meditation and some deep breathing practice. Meditation has so many benefits when it comes to gut healing. Here are just a few:
Activates “rest & digest” mode
Strengthens vagus nerve function
Reduces stomach inflammation
Improves motility and bile flow
Calms diaphragm tension
Balances stress hormones
Supports healing sleep
Reduces symptom intensity
Meditation can take a while to get into, but that’s why it’s called a practice. It’s not supposed to feel perfect. If this is new for you, start small with 3-5 minutes and slowly work your way up.
I spend the rest of the time reading until my eyes start closing. I like to read fantasy novels at bedtime to take me out of reality and my own world for a minute. It helps me avoid dwelling on my symptoms and the stresses of my life.
It’s a simple routine, but it’s very different from the habits I used to have each night — snacking late, drinking alcohol with dinner, and being on the couch from dinner to bedtime.
I had to change everything all at once, but if you’re just looking for ways to improve your sleep and calm your nervous system, you can start by making small changes over time. You don’t have to be perfect, but you do need to try something to make a change.
For more of me and all of my resources, check out my link tree.
See you guys next week,
Sarah