Doctors tell South First that while we focus on what we eat and drink, the position we sleep in is often overlooked, yet it can significantly impact our digestive health
Published Dec 21, 2024 | 7:00 AM ⚊ Updated Dec 21, 2024 | 7:00 AM
Sleeping on left side aids in digestion
Have you ever considered how your sleep position might impact your digestion?
While we often focus on what we eat, when we eat, and even what we drink, doctors tell South First, that how we position ourselves during sleep is an often-overlooked factor that can significantly influence our digestive health.
“Digestion is a complex process involving various organs working together seamlessly. Gravity, body alignment, and pressure all play a role in determining how efficiently food moves through the digestive system. The wrong sleeping posture can disrupt this delicate balance, potentially leading to problems like acid reflux, heartburn, and bloating,” explains Dr Sunil Kumar Alur, Consultant Surgical Gastroenterologist at Trustwell Hospitals, to South First.
Which is the best sleeping position that helps in digestion?
Dr Alur explains that the position you sleep in can either support or disrupt the natural flow of digestion. Small adjustments to your sleeping posture can make a significant difference, especially for people with digestive issues like acid reflux or IBS. Citing the four most common positions people take while sleeping, Dr Alur lists out the best position to sleep and position which can help or disrupt digestion
Left-side sleeping (The best for digestion)
Sleeping on your left side is often hailed as the best position for digestion. This is because it leverages gravity to assist the natural movement of food and waste through your digestive tract. The stomach and pancreas, which produce digestive enzymes, are better aligned in this position, enhancing their efficiency.
Additionally, this posture helps prevent acid reflux by keeping the stomach below the esophagus, minimising the chance of acid creeping up and causing discomfort.
The stomach’s natural curve favours left-side sleeping, which helps reduce acid reflux, promotes better bowel movement, and aids in the breakdown of food.
Right-side sleeping (Not ideal)
While sleeping on the right side is a common position, it is less favourable for digestion. This position can lead to acid reflux and heartburn since it positions the stomach in a way that allows stomach acid to travel back up the esophagus. Those with gastroesophageal reflux disease (GERD) are especially advised to avoid this sleeping posture. Doctors suggest to avoid sleeping on the right side.
Back sleeping (Neutral but not optimal for everyone)
Sleeping on your back can have mixed effects. While it helps to keep the spine aligned and prevent neck strain, it can exacerbate acid reflux in some individuals, as stomach acid can flow back into the esophagus when lying flat. For those without reflux issues, this can be a neutral position. However, sleeping on back with slight elevation can be an alternative position to sleep.
Stomach sleeping (The worst for digestion)
This is generally the least recommended position. Not only does it put pressure on the digestive organs, but it can also cause discomfort by misaligning the spine and neck. Stomach sleepers are more likely to experience indigestion, bloating, and discomfort during sleep.
The fetal position
A loose fetal position, especially on the left side, can help improve digestion by minimising pressure on the stomach and intestines. However, avoid curling up too tightly, as it can compress the abdomen and hinder proper digestion.
Eat early, sleep later: Allow 2-3 hours between your last meal and bedtime. This gives your body ample time to start the digestion process before you lie down.
Sleep with head elevated: For those prone to acid reflux or GERD, elevating the head with a pillow or sleeping on an inclined surface can reduce the risk of stomach acid moving back up the oesophagus.
Hydrate smartly: While staying hydrated is essential, avoid large amounts of water just before bed, as it can increase the risk of night time heartburn.
Mind your meals: Avoid heavy, spicy, or fatty foods before sleep. These foods take longer to digest and can trigger indigestion or heartburn during the night.
Do not lie down immediately after eating: One should try to stay upright after eating. Lying down soon after a meal can lead to acid reflux, heart burn. Try to sit on a couch with leaning on a pillow instead of lying down flat immediately after your dinner.
(Edited by Ananya Rao)
