A Doctor Explains The Best Sleep Position To Wake Up Less Bloated
Even for the heaviest sleepers, trying to sleep with a bloated stomach feels next to impossible. But, thankfully, finding a comfortable sleeping position can make a huge difference in alleviating some of the tightness and discomfort associated with a bloated stomach. Plus, if you suffer from chronic bloating in the morning, health experts say it could be because of your nightly habits and sleep routine.
To learn more about the best sleep position to wake up feeling less bloated, we spoke with Chester Wu, MD, who is double board-certified in Psychiatry and Sleep Medicine, and registered dietitians, Katie Tomaschko, Blanca Garcia, and Nataly Komova. We also consulted with research studies that show that sleeping on your left side is the best position to reduce bloating and improve digestion. Experts also say that consistently going to sleep at the same time every night, getting around eight hours of sleep, not staying up on your phone, and not eating right before bed can help you feel less bloated when you wake up. Read on to learn more!
Sleeping On Your Left Side Can Improve Digestion And Reduce Bloating
According to Johns Hopkins Medicine, sleeping on your left side with your head and shoulder elevated can improve digestion, reduce bloating, and ease symptoms of gastroesophageal reflux disease (GERD). It basically lets gravity do some of the digesting work for you since the stomach is positioned on the left side of the body. So, with improved digestion, you can reduce stomach problems like bloating. You'll need to use a wedge pillow to ensure your upper body is properly elevated to get the benefits of this sleeping position for digestion-related discomforts.
Not only will side sleeping help reduce bloating, but experts like Dr. Wu say that maintaining a consistent sleep schedule is crucial. "Going to bed and waking up at the same time each day will help regulate your circadian rhythm," he says. Additionally, Dr. Wu recommends making sure you get some sunlight early in the morning, but avoid it close to bedtime. "Light early in the day will reset your circadian rhythm, helping you feel sleepy at the right time that evening. But too much light in the evening can make it hard to drift off," he continues.
Specifically, blue light from screens before bed can make it hard to fall asleep. So, he says you should, "dim the lights and put on blue-light blocking glasses 90 minutes before bed, and use a low-powered red light night light if you wake up during the night to use the bathroom to avoid waking yourself up too much."
"Screens of our digital devices (phones, TVs, and computers) emit blue light," Komova explains. "This light suppresses the production of melatonin, a hormone involved in our sleep-wake cycle control. With the sleep-wake cycle disrupted, you are more likely to get less sleep during the night." So, it's best to put your phone away 30 minutes before you go to bed to help you sleep through the night.
She adds that being short on sleep can "causes an imbalance in your hunger hormones (leptin and ghrelin), which spikes your hunger and reduces your satiety." Then, you might find yourself "binge eating large amounts of food," which can lead to morning bloat. To combat this habit, Komova advises "creating a sleep routine and sticking to it, making your bedroom screen-free, getting a blue light blocker installed on your digital device and wearing blue light blocking glasses" when you do want to use your phone.
Plus, Tomaschko explains that eating meals at least 2-3 hours before bedtime can prevent morning bloat. "Habits such as eating a large meal right before bedtime or lying down flat right after eating can contribute to morning bloat," she says. And, eating high-sugar, processed foods practically guarantee bloating.
Garcia agrees, and says that eating "too early," like "having your last meal at say 4 p.m." if you go to bed at 10 or 11 p.m. can cause a "huge gap of hours in which your body is not fed." Garcia adds that "it's important to feed the body consistently, especially if [you're] exercising, to provide the body with nutrients for repair and recovery," in sleep.
The Bottom Line
So, experts and studies agree that sleeping on your left side can help relieve bloating. They also recommend consistently going to sleep at the same time every night, getting around eight hours of sleep, and not staying up on your phone before bed, and they also advise against eating right before bed. And, if you're still suffering from bloating, check out some of the best morning habits to beat bloating and inflammation.
