Sadhguru has often spoken about how modern habits can impact our physical and mental well-being. One of his key insights relates to going to bed with a full stomach, a practice he warns can cause backaches and disrupt sleep. Ayurveda, an ancient Indian system of medicine, also highlights the harmful effects of eating heavy meals before bed. 

To understand this from an Ayurvedic perspective, OnlyMyHealth interacted with Dr Swati Darade, Senior Medical Officer, AYUSH. She explains how Ayurveda views this common habit and provides practical tips to improve digestion and overall health.

The Problem with Going to Bed with a Full Stomach

“Going to bed with a full stomach creates a lot of dysfunctions in the body,” says Dr Darade. According to her, the nerves of the intestines and bowels are connected through the lower spine, so having a full stomach puts pressure on these nerves, which can lead to referred pain in the lower back. Sadhguru’s observations align with this, as he believes that the digestive load can result in pain and discomfort.

Dr Darade further explains that eating heavy meals close to bedtime can disrupt the body’s circadian rhythm, making it harder to fall asleep. “Falling asleep just after a meal, especially when lying down, prevents gravity from aiding digestion, causing undigested food to weigh you down longer than necessary,” she notes. This not only leads to discomfort but also longer-term problems.

Digestive Issues and More Serious Health Concerns

Going to bed with a full stomach can lead to common digestive problems such as heartburn, gastroesophageal reflux disease (GERD), and weight gain. It also exacerbates sleep disorders and may shift the body’s circadian rhythm, affecting your overall health. Dr Darade points out that short-term consequences include inflamed skin, particularly around the eyes, mental haze, headaches, and irritability.

“The long-term side effects are even more serious,” she cautions. Chronic issues like sleeplessness, anxiety, depression, high blood pressure, and obesity can all result from consistently poor digestion and sleep quality. Essentially, what seems like a simple act of going to bed with a full belly can significantly impact your physical and mental well-being over time.

The Ayurvedic Approach to Healthy Eating

Ayurveda, which emphasises balance in life and body, has long advocated for a more mindful approach to eating. “Diet, sleep, and abstinence are the three pillars of health according to Ayurveda,” explains Dr Darade, referencing ancient Ayurvedic texts like Charaka Samhita.

The key to a healthy life, according to Ayurveda, is following proper mealtime rules. Dr Darade shares a step-by-step guide on how to eat in alignment with these principles:

Eat Warm and Fresh Food: Ayurveda recommends consuming freshly prepared, warm meals. This ensures that the digestive fire, or Agni, works efficiently.

Incorporate Healthy Fats: Fats are vital for aiding digestion, and they should be included in appropriate amounts in your daily diet.

Portion Control: Divide your stomach into three parts: one-third for solids, one-third for liquids, and one-third left empty for the free flow of Vata, Pitta, and Kapha. This practice prevents overeating and promotes digestion.

Wait for Digestion: Allow at least a three-hour gap between meals, to ensure that the previous meal is fully digested before consuming more food.

Avoid Incompatible Foods: Consuming foods with opposing properties, such as milk and fish, can disrupt digestion.

Eat in a Calm Environment: Eating peacefully in a pleasant environment supports better digestion.

Don’t Eat Too Quickly or Too Slowly: Eating too quickly can lead to choking or poor digestion, while eating too slowly may result in overeating or indigestion.

Practise Mindful Eating: Focus on your meal without distractions, as this helps maintain gut health and enhances digestion.

Tailor Your Diet: Adjust your food intake based on your body’s digestive power, which keeps you healthy and free from diseases.

Practical Tips for Better Digestion

Dr Darade concludes with practical advice: After eating, take a few minutes to relax, then practise Vajrasana or go for a short 10-minute walk. This simple routine can make a significant difference in digestion. She also recommends making lunch the main meal of the day and keeping dinner light.

By following these Ayurvedic principles, you can avoid the pitfalls of going to bed with a full stomach, improve digestion, and enhance overall health. Both Sadhguru and Ayurveda remind us that mindful eating practices are key to maintaining balance in the body and leading a healthy, vibrant life.