Best Sleeping Position for Optimal Digestion and Heartburn Relief

Published: Mar 16, 2024
Updated: Sep 16, 2024
Best Sleeping Position for Optimal Digestion and Heartburn Relief
In this article
    Reading time
    8 min

    Do you struggle with digestion or heartburn during sleep? Discover the best sleeping position for digestion and the benefits of left-side sleeping for optimal digestion and reduced acid reflux.

    Improve your comfort and health by understanding the impact of sleep habits on digestion and heartburn experiences.

    Key Takeaways
    Left-side sleeping aids in digestion by facilitating waste movement through the intestines.
    Proper meal timings and sleep patterns reduce nighttime digestive disturbances.
    Lack of sleep can lead to poor digestion, causing symptoms like upper abdominal pain, nausea, reflux, diarrhea, and constipation.
    Sleeping on the left side promotes digestion and may reduce reflux disease symptoms.

    What Is The Best Side To Sleep On For Digestion?

    Choosing the optimal sleeping position can have a significant impact on digestive health, with various factors influencing which side may be most beneficial. Among the considerations, the position in which one sleeps plays a crucial role in promoting efficient digestion and preventing discomfort. In exploring the question, “What is the best side to sleep on for digestion?” it becomes evident that certain positions offer distinct advantages in aiding the digestive process.

    This article delves into the benefits of different sleeping positions and highlights why sleeping on a particular side may be advantageous for digestion.

    Left-Side Sleeping Benefits

    Sleeping on your left side provides numerous benefits for digestion and heartburn relief. Side sleeping aids in waste movement through the small intestine and large intestine, promoting better digestion. Studies have confirmed its effectiveness in reducing symptoms of GERD (Gastroesophageal reflux disease), making it particularly beneficial for acid reflux and even during pregnancy.

    Choosing to sleep on your left side can help control acid reflux by preventing stomach acid from rising and keeping the ileocecal valve free from compression. It may also assist in drawing matter down the digestive system, leading to fewer acid reflux symptoms.

    To enhance this sleeping position, consider propping your head and supporting your knees for the best position to aid digestion.

    Why side sleeping is considered the healthiest sleep position, especially for digestion?
    The healthiest sleep position varies by individual, but sleeping on your side does offer certain health benefits. Some research suggests that side sleeping reduces acid reflux and improves bowel movements. Generally, comfort should take precedence when it comes to choosing your sleep posture though!
    Dr. Julian Lim
    Lead Sleep Psychologist, Co-Founder of Somnus Sleep Wellness

    Sleeping On Your Back

    Sleeping on your back is recommended by the National Sleep Foundation for its health benefits, such as even weight distribution, a stable spine position, and reduced likelihood of pain and teeth grinding. However, it can worsen conditions like acid reflux and snoring. Elevating the head with pillows may alleviate these issues and headaches.

    Sleeping On The Stomach

    Sleeping on your stomach is generally not recommended for digestion. This position can exert pressure on your organs, including your stomach and intestines, potentially leading to discomfort or digestive issues. It may also cause strain on your neck and spine alignment. While some individuals find temporary relief from symptoms like acid reflux or indigestion by sleeping on their stomach, it’s not considered an ideal position for long-term digestive health. Opting for sleeping on your side or back can alleviate pressure on your digestive system and promote better digestion overall.

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    Tips for Better Digestion Before Bed

    To optimize your digestion before bedtime, it’s crucial to focus on meal timing and food choices. Eating early in the evening allows for better digestion before sleeping. Avoid heavy, fatty meals close to bedtime to prevent indigestion.

    Stay hydrated throughout the day but limit fluids before bed to avoid disruptions. Managing stress levels supports healthy digestion, so consider relaxation techniques before bedtime. Create a calming bedtime routine to promote better digestion and overall sleep quality.

    Supporting proper alignment with pillows while sleeping can aid in digestion. It’s important to steer clear of caffeine, alcohol, and spicy foods close to bedtime to prevent digestive discomfort. Seek professional advice if nighttime indigestion persists despite lifestyle changes.

    sleeping on the left side is recommended for better digestion

    Enhancing Digestive Health at Night

    For better digestive health at night, focus on supporting proper alignment with pillows while you sleep. Ensuring your body is in a comfortable position can aid digestion and reduce the risk of heartburn. Consider the following tips to enhance your digestive health during sleep:

    Tips for Enhancing Digestive Health at NightDescription      
    Practice relaxation techniques before bedtimeCalm your body and mind for better digestion.
    Maintain a calming bedtime routine  Establish a soothing routine to promote digestion.
    Use pillows for proper alignment while sleepingSupport your body’s alignment to aid digestion.

    Probiotics and Digestive Health

    By incorporating probiotics into your daily routine, you can optimize digestion and promote a healthy gut environment to alleviate digestive discomfort.

    Benefits of Probiotics:

    • Aid in breaking down foods and absorbing nutrients effectively.
    • Help maintain a balance of good bacteria in the gut to support healthy digestion.

    Impact of Gut Bacteria Imbalance:

    • Imbalance can lead to digestive issues like constipation and bloating.

    Conclusion

    Improve your digestion and find relief from heartburn by prioritizing left-side sleeping. By positioning yourself in this way, you can support your digestive processes and reduce acid reflux symptoms.

    Remember to also focus on better digestion before bed by incorporating probiotics into your routine. Taking small steps towards enhancing your digestive health at night can lead to better overall well-being and improved sleep quality.

    Sweet dreams and happy digestion!

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    FAQ

    The best sleeping position for optimal digestion and heartburn relief is sleeping on your left side. This position can help reduce heartburn and aid in better digestion.

    Sleep position can affect digestion by either helping or hindering the process. Sleeping on your left side is often recommended as it can improve digestion by allowing food to move more smoothly through your stomach and intestines.

    Yes, the way you sleep can affect heartburn. Sleeping on your left side is known to help reduce heartburn as it prevents stomach acid from flowing back into the esophagus.

    Yes, side sleeping, especially on your left side, is beneficial for gut health. This position can aid digestion by promoting the natural movement of waste through your intestines.

    Sleeping on your stomach is considered one of the worst sleeping positions for digestion. It can put pressure on your stomach and interfere with the digestion process.

    Sleeping on your right side may help reduce heartburn by preventing stomach acid from rising up the esophagus. This position can help keep gastric acid where it belongs, in the stomach.

    To improve digestion while sleeping, try sleeping on your left side, avoiding large meals close to bedtime, and elevating your head slightly with a pillow. These tips can help promote better digestion and reduce heartburn.
    About authors
    Paulina Jaskulska is a true Renaissance woman. When she’s not hunched over a book or a sewing machine, she’s exploring cat’s and dog’s behaviors and nutrition or mastering the art of better sleep. With her research skills, no topic is too complex or challenging for her to delve into and uncover valuable insights. She knew she’d turn her passion for writing into a profession from the early age of 12. 
    Dr. Julian Lim is regarded internationally as an expert in mindfulness and sleep, with over 40 peer-reviewed publications and a position on the editorial board of the scientific journal Mindfulness. He is currently an Adjunct Professor at the Centre for Sleep and Cognition at the National University of Singapore.

    Simadibrata, D. M., Lesmana, E., Amangku, B. R., Wardoyo, M. P., & Simadibrata, M. (2023). Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. World journal of clinical cases11(30), 7329–7336. https://doi.org/10.12998/wjcc.v11.i30.7329

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