Bloated Before Bed? These Teas Can Help

Feeling bloated before bed is frustrating — especially when you’ve eaten well all day and can’t pinpoint what went wrong.

If you’re in perimenopause or menopause, this nighttime bloating can become even more common.

Why?
Because shifting estrogen and progesterone can slow digestion, increase gut sensitivity, and make your system more reactive to stress — especially in the evenings when cortisol has been running the show all day.

The good news:
A simple, soothing tea ritual can support both digestion and hormone regulation before you turn in for the night.

Here are the teas that can help calm bloating and bring more ease to your evenings.

Chamomile Tea

Chamomile relaxes the digestive tract and soothes the nervous system — two things your midlife body needs at night. If you notice bloating paired with tension, irritability, or restless thoughts (very common in perimenopause), chamomile helps your gut and mind unwind together.

Fennel Tea

Fennel is one of the best herbs for reducing gas, belly pressure, and that “inflated balloon” feeling before bed. It also supports estrogen metabolism, which is especially helpful when hormone fluctuations are contributing to digestive discomfort.

Peppermint Tea

Peppermint helps calm bloating caused by slowed motility — something many women experience as progesterone drops. If your dinner tends to sit heavily, peppermint can help things move along more comfortably.

(If you deal with reflux, swap this one for chamomile or ginger.)

Ginger Tea

Ginger supports digestion, reduces inflammation, and warms the gut — all helpful when hormonal shifts make your system feel sluggish at night. If your bloating is paired with nausea or that “stuck” feeling in your upper abdomen, ginger is especially supportive.

Lemon Balm Tea

If your nighttime bloating is triggered by stress (a huge driver in menopause), lemon balm is the herb to reach for. It calms the nervous system, eases mental tension, and gently supports digestion — ideal if your mind races the second your head hits the pillow.

A Simple Nighttime Ritual to Support Hormones & Digestion

Choose one tea.
Sit for a quiet moment while it steeps.
Take a few slow breaths.
Let your body shift out of “go mode” and into rest.

Because here’s the truth:
Your digestive system can’t calm down until you do.

This simple nightly pause tells your hormones, gut, and nervous system:

“It’s safe to settle.”

And that’s when bloating eases, digestion improves, and sleep comes more easily.