As someone who struggles with insomnia, I know firsthand the struggle of falling asleep. And I am not alone – according to research, 21% of people have difficulty falling asleep at least once a week. But what’s even worse than struggling to fall asleep is being woken up in the middle of the night by heartburn or indigestion. It’s not only unpleasant, but it also disrupts our sleep and affects our daytime functioning.
In fact, a study has found that nighttime heartburn is an “under-appreciated clinical problem” that not only impacts our sleep but also our overall well-being. And it’s not just a one-time occurrence – researchers believe that indigestion and acid reflux can create a vicious cycle, where they affect our sleep, which in turn increases our risk of experiencing indigestion again.
If you suffer from indigestion frequently, it’s important to consult a GP. However, for occasional cases, there is a simple solution that may help – sleeping on your left side.
Your stomach is not a perfectly balanced or symmetrical organ. It is curved, with most of its bulk lying on the left-hand side. This means that when we sleep on our left side, it’s harder for stomach acid to make its way into our esophagus because it has a steeper curve to climb. On the other hand, when we sleep on our right side, the stomach and its contents are slightly higher than the lowest point of our sphincter, making it easier for acid to reflux back into the esophagus, causing that unpleasant burning sensation.
According to GI surgeon Dr. Karan Rajan, this principle applies to sleeping positions as well. He explains, “By the same principle, if you lie on your right-hand side, at this point the stomach and its contents are slightly higher than the lowest of your sphincter. This means more chance of reflux back into the esophagus, which creates that horrid indigestion burn.”
But what else can we do to reduce the risk of nighttime indigestion? The NHS suggests some simple lifestyle changes that can help. These include cutting down on coffee, tea, and alcohol, elevating your head while sleeping, and avoiding eating close to bedtime. It’s also recommended to avoid spicy and fatty foods if you’re struggling with indigestion, quit smoking, and consult your pharmacist for over-the-counter treatments if needed.
The NHS also advises seeking medical help if you experience frequent indigestion, severe pain, unexplained weight loss, difficulty swallowing, vomiting, iron deficiency anemia, or if you feel like you have a lump in your stomach or have bloody vomit or stool.
In addition to these tips, there are other natural remedies that can help with indigestion and promote better sleep. For example, drinking a cup of chamomile tea before bed has been found to have a calming effect on the body and aid in digestion. Ginger, fennel, and peppermint are also known for their digestive properties and can be consumed in the form of tea or added to meals.
Moreover, incorporating relaxation techniques such as deep breathing, meditation, or gentle yoga before bedtime can help reduce stress and promote better sleep. And let’s not forget the importance of a comfortable and supportive mattress and pillow, which can make a significant difference in our sleep quality.
In conclusion, indigestion and heartburn can be a major hindrance to a good night’s sleep. But by making simple changes to our sleeping position and lifestyle, we can reduce the risk of experiencing these unpleasant symptoms and enjoy a peaceful and restful night’s sleep. So next time you hit the hay, remember to sleep on your left side and say goodbye to nighttime indigestion. Sweet dreams!
