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The gut repairs overnight: 6 bedtime drinks that help

The gut doesn’t sleep when we do. It heals, digests and restores balance through the night. During deep rest, the digestive tract works to rebuild its lining, process nutrients, and regulate the gut microbiome.

Having the right bedtime drink can gently support this natural repair process. From calming teas that ease bloating to anti-inflammatory mix, science shows that certain ingredients can soothe, strengthen, and rebalance the gut overnight.

Here are six bedtime drinks, each backed by research, to sip before you drift off to sleep.

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Chamomile and fennel tea

For bloating relief Chamomile has long been used to calm the stomach and reduce inflammation. Studies show chamomile extracts can help ease digestive discomfort and spasms. Fennel seeds, meanwhile, help relax intestinal muscles and relieve gas. Research supports fennel’s gas-reducing effect. How to prepare: Boil 1 cup of water, add 1 tsp fennel seeds and 1 chamomile tea bag (or 1 tsp dried flowers). Steep for 5–7 minutes before sipping warm. A warm tea of both herbs before bed can gently relieve bloating and promote comfort.

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Lemon-ginger water

For gentle cleanse Ginger is well-studied for its ability to speed up gastric emptying and ease nausea and indigestion. Adding lemon not only improves taste but provides vitamin C and antioxidants. Together, they form a soothing “cleanse” tea that refreshes digestion overnight. How to prepare: Add 1 tsp grated ginger and juice of half a lemon to a cup of hot water. Let it steep for 5 minutes before drinking.

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Aloe vera and coconut water

For gut repair Aloe vera juice is rich in polysaccharides that may help repair the intestinal lining. A 2020 review found aloe can benefit inflammatory gut disorders. Coconut water provides electrolytes and mild anti-inflammatory compounds that help aid mucosal healing. How to prepare: Mix ½ cup pure aloe vera juice with ½ cup tender coconut water. Chill lightly or serve at room temperature before bed. This hydrating combo can gently nourish and soothe the gut before sleep.

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Kefir and cinnamon tonic

For a probiotic boost Kefir is a fermented milk drink rich in probiotics that support healthy gut bacteria. Regular intake has been linked to improved digestion and microbial balance. Cinnamon adds warmth and helps regulate blood sugar, making this combo both gut-friendly and metabolism-supportive. How to prepare: Stir ½ tsp cinnamon powder into ¾ cup plain kefir. Enjoy cool or slightly warmed (not hot, to preserve probiotics). A small glass of kefir with a sprinkle of cinnamon can nurture your microbiome as you sleep.

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Apple cider vinegar and Honey

For digestion support Apple cider vinegar (ACV), when diluted in warm water, may improve digestion by increasing stomach acidity and aiding in the breakdown of food. Honey adds natural sweetness and has antimicrobial and prebiotic properties that support healthy gut bacteria. How to prepare: Mix 1 tbsp ACV and 1 tsp honey in a cup of warm water. Stir well and sip slowly 30 minutes before bed. Note: Avoid if you have acid refluxes or ulcers

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Turmeric latte

For Inflammation Relief Blend of turmeric, milk or plant-based milk, is a soothing nighttime classic. Curcumin, turmeric’s active compound, has strong anti-inflammatory and antioxidant properties that help calm gut inflammation and promote repair. How to prepare: Simmer 1 cup milk with ½ tsp turmeric, a pinch of black pepper, and optional honey. Whisk well and drink warm before bed. Sipping it before bed may also aid relaxation and support overall recovery overnight.

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Consult a healthcare professional

The gut’s nightly repair depends on more than rest, hydration, relaxation, and nutrient support all play a role. These bedtime drinks can help soothe digestion, reduce inflammation, and strengthen your gut microbiome while you sleep.

​Disclaimer: This article is for general informational purposes only and is not professional medical advice. If you have digestive disorders, allergies, or are on medication, consult a healthcare professional before making dietary changes.

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