One common habit that may contribute to nighttime discomfort is eating shortly before going to bed. Gastroenterologists consider eating right before bed particularly harmful.
“I advise patients to avoid this because lying down on a full stomach can worsen acid reflux, heartburn, and discomfort,” Dr. Rudy Rai said, according to EatingWell.
A large meal causes the stomach to expand as it accommodates food. This can temporarily affect the lower esophageal sphincter, a muscular ring that acts as a valve between the stomach and the esophagus.
When functioning properly, this valve helps prevent stomach contents from moving upward. However, after a substantial meal, it may relax temporarily, allowing stomach acid to travel back into the esophagus.
Remaining upright after eating helps reduce this risk because gravity assists in keeping stomach contents inside the stomach. That natural advantage disappears when someone lies down shortly after finishing dinner.
“Lying down after a large meal makes it easier for stomach acid to flow back up into the esophagus, causing symptoms of heartburn and reflux,” explained Dr. Edmundo A. Rodriguez-Frias.
The body’s natural defenses against acid reflux also become less active during sleep.
Saliva production and swallowing, both of which normally help neutralize acid in the esophagus, slow down at night. As a result, acid that reaches the esophagus may remain there longer, increasing the potential for irritation and discomfort.
“It’s important to know that reflux can disrupt sleep and that treating reflux can improve sleep,” Rodriguez-Frias emphasized.
Research provides additional evidence of this relationship. An observational study involving more than 48,000 women found that those who experienced reflux symptoms more than once a week had a 53% higher risk of poor sleep quality over a four-year period compared with women who reported symptoms less than once a month.
Late-Night Eating Could Also Affect Bowel Regularity
The potential consequences of eating late may extend beyond heartburn and sleep disturbances.
Preliminary research presented at Digestive Disease Week 2026 linked late-night eating with an increased risk of constipation and diarrhea.
The analysis found that people experiencing high levels of stress who consumed more than one-quarter of their daily calories after 9 p.m. had a 1.7 times higher risk of these digestive problems.
The comparison group consisted of people who experienced lower stress levels and did not eat late at night.
Because the findings are preliminary, they do not establish that late eating directly causes constipation or diarrhea.
How Long Should You Wait Between Dinner and Bedtime?
One of the simplest changes experts recommend is allowing enough time between the evening meal and going to sleep.
“I recommend that the last meal be at least three hours before bedtime,” Rodriguez-Frias said.
He added, “This gives the stomach enough time to move food into the small intestine, which can reduce reflux.”
The recommendation is also consistent with clinical guidance from the American College of Gastroenterology, which advises avoiding meals within two to three hours of bedtime to help relieve reflux symptoms.
For someone who usually goes to bed around 10 p.m., finishing dinner by approximately 7 p.m. would provide the recommended three-hour interval.
In those circumstances, experts suggest choosing a smaller, lighter meal that is easier to digest rather than eating a large dinner shortly before bedtime.
People who frequently experience nighttime reflux may need to avoid even light snacks during the three hours preceding sleep, according to Rodriguez-Frias.
Anyone dealing with persistent or particularly troublesome reflux should consult a healthcare professional for individualized guidance.
Other Habits That Can Improve Digestive Health
Foods such as fruits, vegetables, whole grains, legumes and nuts provide dietary fiber that supports the gut microbiome and helps regulate bowel movements.
However, increasing fiber intake too quickly can lead to bloating and excessive gas.
“If fiber has not been present in your diet until now, it is best to introduce it little by little,” Rodriguez-Frias explained.
Adequate hydration is another important factor in digestive health.
Dr. Rai emphasizes that sufficient fluid intake helps the digestive system function properly.
An analysis of data from more than 14,000 adults in 2025 found that people consuming greater amounts of fluids from food and beverages had the lowest risk of constipation.
Daily fluid intake includes not only drinking water but also liquids obtained from fruits, vegetables and soups.
Regular movement can help keep the intestines functioning and support bowel regularity.
According to Rai, research indicates that people who engage in 150 minutes of physical activity per week have a 34% lower risk of constipation than those exercising for fewer than 30 minutes weekly.
A brisk daily walk, particularly after dinner, can be a practical way to incorporate movement into an otherwise busy schedule.
