Foods to Eat when Nauseous to Sleep Better

Did you know eating the right foods is important for sleep? And there is a list of top foods that hinder sleep? If you’re ever feeling nauseous due to anxiety, illness, or something you ate, it can be a real challenge to find comfort at night. Fortunately, certain foods can help alleviate nausea and let you drift off better. Here’s a guide to understanding the best foods to eat when you feel queasy.

Food for Nausea and Sleep

Ginger

According to a study in 2021 by The National Library of Medicine (and years of ancient medicinal practice), consuming ginger has many benefits. It’s a well-known natural remedy for nausea. It’s known for its powerful anti-inflammatory properties and contains compounds called gingerols and shogaols that can calm the stomach and also reduce the feeling of motion sickness. You can enjoy ginger in several forms, such as ginger tea, ginger ale (preferably made with real ginger), or simply chewing on ginger candies. Incorporating ginger into your evening routine as well as staying hydrated can help you sleep a bit better. Consider boiling some fresh ginger tea and making a sleepy mocktail before bed.

Bananas

Bananas are gentle on the stomach and provide essential nutrients like potassium. They are also good to eat if you have diarrhea or if you’re dealing with vomiting. They are easy to digest and can help stabilize blood sugar levels. Eat a banana before bedtime for a fulfilling and simple snack. You can also slice a banana and pair it with a small amount of almond or peanut butter for added protein and healthy fats.

Plain Toast or Crackers

When nausea strikes, avoid heavy or rich foods. Instead, opt for plain toast or crackers. These bland carbohydrates are easy to digest and can help absorb excess stomach acid. It’s important to remember however if you’re on a low-FODMAP diet due to SIBO or IBS symptoms, you may want to avoid wheat and gluten products in general. Be wary of other high-FODMAP foods as well if you have issues— it may just make your stomach and nausea worse!

Applesauce

Applesauce is another easy-to-digest food that can be particularly soothing for nausea. It contains pectin, which can help settle the stomach and reduce gastrointestinal discomfort. Additionally, applesauce is a great source of carbohydrates and can provide a gentle energy boost without overwhelming your digestive system. Mix unsweetened applesauce with a sprinkle of cinnamon for added flavor.

Herbal Teas

Certain herbal teas are known for their calming properties and can help alleviate nausea. Chamomile tea is particularly effective due to its mild sedative effects. Peppermint tea can also help reduce feelings of nausea. Steep your herbal tea of choice for 5-7 minutes. Add a bit of honey to provide additional soothing effects.

Plain Rice or Pasta

Bland foods like plain rice or pasta can be incredibly helpful when dealing with nausea. These carbohydrates are gentle on the stomach and can help absorb excess acidity. Pairing them with a light broth can make for a comforting meal that’s easy to digest. Prepare a small bowl of rice with a sprinkle of salt and a bit of broth for a soothing evening meal.

Yogurt

If dairy doesn’t upset your stomach, yogurt can be a great option. It contains important probiotics that promote healthy digestion and can help alleviate nausea. Choose plain yogurt with no added sugars. 

Nut Butters

Nut butters, like almond or peanut butter, can be a great source of protein and healthy fats. Spread a thin layer on whole grain toast or eat it straight from the spoon for a quick snack that’s easy on the stomach.

Popsicles

If you’re feeling particularly nauseous and have a hard time keeping food down, popsicles can be a great choice. They’re refreshing and keep you hydrated. Opt for natural fruit popsicles without artificial ingredients. The cold temperature can help numb nausea while you try to sleep. You might also want to try some specific sleeping positions when nauseous like on your left side or in a fetal position. 

Conclusion

Managing nausea is hard. Hopefully, with these recommendations, you can get a good night’s sleep. By eating gentle and easy-to-digest foods, you can soothe your stomach and try to relax. From ginger tea to bananas and plain toast, these foods can help ease discomfort. Remember to listen to your body and choose what feels right for you.