According to the Canadian Gastroenterology Association, sleeping on your left side can significantly reduce reflux.
Digestive issues, such as indigestion, diarrhea, constipation, bloating, heartburn, and acid reflux, tend to be more prevalent during the holidays. According to Erin Judge, a gut health expert and founder of Gutivate, the gut adapts to human habits, particularly during sleep, exercise, and breakfast.
"During the holiday season, many people change their routines due to travel, busy schedules, and shorter days. This can confuse the gut, leading to digestive symptoms and changes in bowel movements," she explained.
Bloating in general can stem from gastroesophageal reflux disease (GERD). GERD occurs when the lower esophageal sphincter is ineffective, causing stomach contents to reflux into the esophagus, causing a burning sensation. Prolonged reflux can lead to esophagitis, strictures, and in rare cases, dysplasia or cancer.
Symptoms of the condition include heartburn after eating, which worsens at night or when lying down. According to the Canadian Gastroenterology Association, gravity helps prevent stomach contents from refluxing into the esophagus. However, reflux worsens significantly when the patient sleeps or lies in bed. Without gravity, stomach contents can spill over a malfunctioning lower esophageal sphincter and into the esophagus.
The difference between the two sleeping positions. Photo: Gastrointestinal Society
To remedy this, Judge recommends sleeping on your left side. A 2022 Harvard University study showed that people with chronic heartburn who sleep on their left side expel acid more quickly. This is because the majority of the stomach's volume is located on the left side of the upper abdomen. This position keeps the stomach below the esophagus, making it harder for acid to build up.
If you're uncomfortable sleeping on your left side, experts recommend raising your head and torso 15 to 20 centimeters above the bed. Note that your body should be kept straight along the side of your body, rather than just raising your head above the rest. Simply raising your head with a pillow can lead to back or neck pain, increase pressure on your stomach, and worsen unwanted symptoms, causing sleepless nights.
If changing posture doesn't work, experts recommend massaging the area around the navel in a clockwise direction.
Thuc Linh (According to NY Post, Harvard )
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