Sleeping positions to help reduce indigestion and reflux

According to the Canadian Society for Gastroenterology, sleeping on your left side can significantly reduce reflux.

Digestive issues like indigestion, diarrhea, constipation, bloating, heartburn, and acid reflux are more common during the holidays. According to Erin Judge, a gut health expert and founder of Gutivate, the gut evolves around human habits, especially when it comes to sleep, exercise, and breakfast.

“During the holiday season, many people experience changes in their routine due to travel, busy schedules, and shorter days. This can confuse the gut, leading to digestive symptoms and changes in bowel movements,” she explains.

Bloating in general can be caused by gastroesophageal reflux disease, Gastroesophageal reflux disease (GERD) occurs when the lower esophageal sphincter does not function properly, allowing the contents of the stomach to flow back into the esophagus, causing a burning sensation. Chronic reflux can lead to esophagitis, strictures, and in rare cases, dysplasia or cancer.

Symptoms include heartburn after eating, which is worse at night or when lying down. According to the Canadian Society for Gastroenterology, gravity helps prevent stomach contents from flowing back up into the esophagus. However, reflux becomes much worse when a person is sleeping or lying down. Without gravity, stomach contents can leak past a faulty lower esophageal sphincter and into the esophagus.

The difference between the two lying positions. Photo: Gastrointestinal Society — The difference between the two lying positions. Photo: *Gastrointestinal Society*

To remedy this, Judge recommends that people sleep on their left side. A 2022 Harvard study found that people with chronic heartburn who sleep on their left side will eliminate acid more quickly. This is because the majority of the stomach volume is on the left side of the upper abdomen. This position keeps the stomach below the esophagus, making it difficult for acid to rise.

If you are not comfortable lying on your left side, experts recommend raising your head and torso 15 to 20 cm above the bed. Note that the body should be kept straight along the inclined line, rather than just raising the head above the rest of the body. Using only a high pillow can lead to back or neck pain, increase pressure on the stomach and aggravate unwanted symptoms, causing you to lose sleep at night.

If changing positions doesn't work, experts recommend massaging your hands around the navel in a clockwise direction.

Thuc Linh (According to NY Post, Harvard )

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