Digestion problems are a pain to deal with—especially when it comes to getting a good night’s sleep (or lack of).
Key Takeaways
- Sleep and digestion are more connected than you might think—getting the right sleep position can make a big difference in your gut health.
- Lying on your left side after eating helps improve digestion, reduce heartburn, and support smoother bowel movements.
- Simple changes, like adjusting your sleep position and giving yourself a few hours between meals and bedtime, can significantly improve your digestion and overall comfort.
From waking up with heartburn and acid reflux to battling tummy aches from constipation, your digestive system plays a significant role in your sleep quality.
Here’s the good news: There are simple ways to ease digestion, calm IBS symptoms, and improve your sleep, all without pesky gut troubles getting in the way.
It’s as simple as adjusting your sleeping position.
Below, we’ll walk you through the best sleeping positions for digestion. Or, skip ahead to discover more about your gut health and sleep hygiene.
Jump to a section:
- The Connection Between Sleep and Digestion
- The Digestive Benefits of Sleeping on Your Left Side
- Sleeping Positions vs. Digestive Health
- 3 Tips for Sleeping to Help Digestion
- FAQs
The Connection Between Sleep and Digestion
When we talk about gut health, we often think of bloating, constipation, and probiotics. But sleep? Not so much.
Sleep plays a big role in keeping your body working smoothly—including your digestive system. Surprisingly, poor sleep and gut health are more connected than you might realise. A lack of sleep can worsen digestive issues, triggering symptoms like acid reflux and indigestion.
Ever had a big meal, gone straight to bed, and woken up with heartburn? Here’s why: lying flat makes it easier for stomach acid to flow back into your oesophagus, causing that dreaded burning sensation.
This is why the best position to digest food is lying on your left side. In this position, your stomach sits below the oesophageal opening, helping reduce heartburn and acid reflux.
The Digestive Benefits of Sleeping on Your Left Side
Ever noticed how sometimes we instinctively curl up on our left side after eating? It’s not just a coincidence. Sleeping on your left side works with gravity to support your digestive system.
Let’s paint you a picture as to how that works:
The small intestine naturally moves waste to the right, guiding it to the large intestine and eventually to the lower colon on your left. Gravity helps this flow, increasing the chances of a morning bowel movement—like setting your body’s internal clock for a smooth digestive start.
This position also helps reduce indigestion and heartburn by keeping your stomach below the oesophageal opening, preventing stomach acid from flowing back into the oesophagus.
Left-side sleeping offers a range of benefits, including:
- Supporting digestion
- Reducing heartburn
- Boosting brain health
- Helping with sleep apnoea
Addressing Common Concerns With Sleeping on Your Left Side
While left-side sleeping comes with plenty of perks, some people face challenges. Here’s how to tackle them:
- Neck and Shoulder Pain: Side sleepers may experience discomfort in the neck or shoulders. A supportive pillow that aligns your neck and spine can make all the difference.
- Sleep Apnoea: If you snore or experience interrupted breathing, sleeping on your back can often make it worse. Left-side sleeping might be the better option, but seeking professional advice is always recommended.
- Other Health Considerations: Your sleeping position can influence more than just digestion. It can impact heart health, blood flow, and even sinus relief. For example, back sleeping may help with sinus drainage, while side sleeping is ideal for smoother digestion.
Sleeping Positions vs. Digestive Health
Lying on your left side after eating can boost digestion and reduce heartburn. But how do other sleeping positions affect your gut? Let’s find out.
Right-Side Sleeping
Right-side sleeping can increase the risk of heartburn, particularly after big meals. This position can allow stomach acid to flow back into the oesophagus, leading to that familiar burning sensation.
If you’re prone to heartburn, switching to your left side may be a better choice for a smoother digestive night.
Back Sleeping
Back sleeping is often praised for its benefits to spine health, but when it comes to digestion, it might not be as friendly—especially for those with GORD (gastro-oesophageal reflux disease). Lying flat on your back can make it easier for stomach acid to travel upwards.
If back sleeping is your go-to position, try propping your head up with an extra pillow to prevent acid reflux and keep your digestion happy.
Stomach Sleeping with Knees Bent Up
Stomach sleeping, especially sleeping with your knees bent up, can put extra pressure on your digestive organs, potentially interfering with digestion. This position can also strain your neck and spine, leading to discomfort.
If you’re prone to digestive issues, you might want to reconsider this position.
3 Tips for Sleeping to Help Digestion
If you’re looking for better digestion and reduced digestive issues, left-side sleeping might be your best position.
1. Raise Your Head While Resting
Lifting your head and sleeping on your left side helps digestion at night. This position keeps a muscle (the LES) above stomach acid. If acid rises, gravity helps push it back down quickly.
Regardless of your sleeping position, maintain a neutral alignment of your neck and spine.
2. Place a Pillow Between Your Knees for Support
If the above strategy doesn’t quite hit the mark, consider introducing a pillow between your knees. The unease you might feel could stem from a spine misalignment or neck strain when your knees are bent. Sliding a pillow between them might curb this discomfort, ensuring your spine stays neutral.
3. Adopt the Three-Hour Meal Gap Before Bedtime
Stop eating three hours before you intend to go to sleep. The three-hour guideline before bed offers your body a buffer to efficiently process your last meal, saving you from waking to an upset stomach.
FAQs
What are the best positions to lay in to relieve stomach pain?
For stomach pain, many find relief by lying on their left side. This position helps with digestion and gas release. Another option is curling up, almost like hugging your knees—this can help soothe discomfort. If you’re still not feeling right, try lying on your back with a pillow under your knees to take off some pressure.
But if pain persists, we advise that you seek a health professional to address. However, if the pain continues or worsens, it is strongly recommended that you consult a qualified healthcare professional or doctor to properly diagnose and address the underlying cause of your discomfort.
What’s the best side to sleep on for better digestion and overall health?
The left side is your best bet. This position not only supports digestion but also works with your body’s natural flow, helping to keep things running smoothly.
Does sleeping on your left help with Gastro-oesophageal Reflux Disease (GORD)?
Definitely! When you sleep on your left side, you’re reducing the chance of stomach acid flowing back into the oesophagus. This can be a game-changer for those with GORD, as it can decrease those unwelcome acid reflux episodes during the night.
Is stomach sleeping bad for digestion?
Yes, stomach sleeping can be tricky for digestion. Lying on your stomach puts extra pressure on your digestive organs, which can disrupt their natural processes. This position can also increase the risk of acid reflux, particularly if you’ve eaten recently. It’s generally better to sleep on your side, especially your left, to support healthy digestion.
What’s the best sleeping position for a bloated stomach?
If you’re feeling bloated, try sleeping on your left side. This position helps encourage the movement of gas and can relieve discomfort. If side sleeping isn’t your thing, lying on your back with a pillow under your knees can also ease pressure and help reduce bloating.