Have you ever woken up in the middle of the night with heartburn, bloating, or abdominal pain? When you’re in these situations, it’s extremely difficult to get back to sleep and get the rest you need. Inadequate sleep can have an effect on the digestive system, resulting in an unpleasant (and definitely stressful) cycle.
A variety of factors contribute to nighttime ingestion. It is a matter of your digestive health, the food you ate for dinner (or for a midnight snack), or the last time you ate, and, last but not least, your sleeping position.
Certain sleeping positions are beneficial to digestive health, while others can make it more difficult.
In this quick guide, we’ll go over the best and worst sleeping positions for digestion, as well as our top tips for supporting the digestive system at night.
Digestion Benefits And Sleeping On The Left Side
Many people believe that sleeping on their left side is the best way to digest. However, regardless of whether a person prefers to sleep on their side, front, or back, it is critical that they sleep on supportive cushions and a firm mattress.
Gut Health: There is no scientific evidence to suggest that having your stomach on one side of your body is more beneficial than having it on the other. The position of the stomach, on the other hand, can be an indicator. The stomach’s natural position is to the left, where it can absorb food more efficiently. Gravity helps waste move through your small intestine and into your large intestine.
People who suffer from heartburn may benefit from sleeping on their left because it relaxes the muscles that connect the stomach and the oesophagus, also known as the food tube. As these muscles relax, they help to control the acid reflux process. According to research Trusted Source, sleeping with your head on your right increases your risk of acid reflux.
How to Sleep Properly for Digestion
Raise Your Head
When you sleep on your left side, the position of your head can help with digestion. According to research, this posture can relieve heartburn because the lower esophageal sphincter (LES) is the valve in the muscle that regulates the stomach’s intake of food through the oesophagus is kept at a level higher than gastric acid. If there is acid reflux, gravity’s pulling force should cause it to flow back to the stomach.
Keep in mind that, no matter what, maintaining a neutral posture for your spine and neck is an absolute necessity. Ideally, you’ll need a pillow that is extra soft and comfortable, as well as one that provides both comfort and support.
Place A Pillow Between Your Knees To Keep Your Midsection From Sinking
If the first method fails, try this one. Try securing the knees of a pillow to it. Any discomfort you feel may be caused by an unbalanced spine or tension in the neck as you bend your knees in this manner. Placing a pillow between them will help relieve pain and maintain a neutral posture for the spine.
Do Not Eat Large Meals Three Hours Before Going To Bed
Understand the three-hour rule. This will allow your body to process food in a timely manner, preventing you from waking up with a rumbling stomach. Also, we’re sure no one looks forward to feeling sick late at night. Allow your digestive system to finish its job of absorbing nutrients and excreting waste.
When it is time to sleep Try sleeping on your left side this evening; it might just make your bed more enjoyable.
Aside from aiding digestion, sleeping on one’s side has numerous health benefits. However, regardless of which side they sleep on, it is critical that their body is supported by the proper mattress and pillows. This article will go over the benefits and drawbacks of sleeping side by side.
Additional Side Sleeping Position For Digestion Advantages
Brainpower: Sleeping aids in the removal of neurotoxins and may reduce the risk of developing neurological diseases, according to a 2015 study on mice.
Control your snoring: Sleeping Position For Digestion is on your side keeps your airways open. As a result, people are less likely to sleep soundly.
According to a Trusted Source pressure point 2017 study, lying to the left reduces pressure on the heart muscle by opening up the chest area. An earlier study discovered that patients with congestive heart failure (CHF) were more uncomfortable lying on their left side.
If someone prefers to sleep on their back, placing a pillow at the base of the spine can help them maintain this position.
Additional Sleep Positions and Digestion
If you prefer a different position, you do not need to change your habits to lie on the left. The advantages of a good night’s sleep may outweigh the differences in anatomy between left-side sleeping and other types of sleeping.
If you have frequent night-time stomach indigestion, it’s important to understand how your sleeping position may be a factor.
The backside Sleeping on one’s back is generally thought to be a good sleeping position. The spine remains in its natural position, and the weight of the other organs does not squeeze your digestive system (like they are with those who sleep sideways). If you have back pain, shoulder pain, or hip pain, lying on your back may be the best option for you. The only disadvantage? Gravity will not help you avoid acid reflux. However, sleeping with your head propped up can help.
The right side Sleeping Position For Digestion, when you sleep on your left side, your stomach is elevated above your spine and oesophagus. This means that your stomach will not be constricted in any way. However, according to the aforementioned JAMA Internal Medicine study, you may be more prone to acid reflux. If you’re a side sleeper, try starting with your left side before going to bed. After that, you can switch between the two sides to take advantage of their unique advantages.
Stomach sleeping is considered to be one of the most unsuitable sleeping positions. The spine is in an abnormal position, which may cause tension in your back, neck, hips, and shoulders. Stress and strain on your system may make it more difficult for the body to maintain homeostasis and perform tasks such as proper digestion. Furthermore, the abdominal weight puts pressure on your stomach, which is unlikely to relieve discomfort.
Remember that the best sleeping posture for digestion is one that allows you to get a good night’s sleep.