We all want a good night’s rest, but unfortunately, when stomach pain sets in, sleep can be disjointed. Many factors can cause stomach upset at night when you lie down.
Understanding the cause of digestive issues and how to sleep with stomach pain will help you alleviate the symptoms.
How Stomach Pain Disrupts Sleep
Stomach pain and disrupted sleep are linked. They feed each other in a continuous loop that affects your waking hours and your sleep.
This happens because poor sleep makes you more sensitive to pain the next day, and GI upset, like GERD and IBS, causes you to wake up often during the night.
When you experience stomach pain, it usually relates to the upper abdominal area.
When we lie down, swallowing and saliva decrease, and our esophageal motility slows. This means that acid stays in our esophagus longer, leading to disjointed sleep.
All of this brings us to the dilemma of how to sleep with stomach pain.
What Causes Stomach Pain at Night?
Reflux/GERD: A chronic condition where stomach acids flow back into the esophagus, causing irritation and discomfort. Reflux is the backward flow of acid and other substances into the esophagus.
Both issues cause heartburn and regurgitation.
Peptic ulcers: Characterized by a gnawing, burning pain that seems to worsen or improve with different foods. This also causes sleep disturbances.
Pain hits the stomach when it’s empty at night and can be accelerated by NSAIDs or an H. Pylori infection.
Gallbladder attacks: These often occur after consuming a heavy meal rich in fat. The pain can be severe and may include nausea.
Pancreatitis: The pancreas plays a crucial role in helping the body digest food and regulate blood sugar, and is located behind the stomach. It can flare up after eating or when lying down, causing swelling and pain.
Dyspepsia and indigestion are characterized by feelings of fullness and discomfort, typically after a meal.
IBS, constipation, gas: The cramping, bloating, and irregularity can be triggered by food and low-fiber consumption.
Sleeping with bloating means avoiding gassy foods, engaging in gentle movement, and sleeping on the left side, which can help alleviate the symptoms.
Menstrual cramps and endometriosis: Cramps and pain can disrupt your sleep and cause you to be more sensitive to the pain the next day.
Food: Food poisoning, food intolerances, NSAIDs, and alcohol can all cause stomach pain at night.
How to Sleep with Stomach Pain
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Adjust your sleeping position.
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Avoid eating too close to bedtime for better digestion; plan for at least 3 hours before bedtime.
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Over-the-counter medications, such as antacids or pain relievers, can provide temporary relief. Always consult a physician if symptoms persist for an extended period.
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Natural remedies like ginger, whether in tea or chewable form, can help soothe an upset stomach.
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Hydration is key. Drinking plenty of water helps your body’s digestive system function more effectively.
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Watch for food triggers, pay attention to what you eat, and note if you experience nighttime sleep disturbances. If you do, try eliminating those foods one at a time to determine which ones should be avoided.
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Foods to avoid before bed are caffeine, alcohol, and soda.
Sleeping Positions for Stomach Pain
Elevate your head and upper body: Raising the head of your bed or using an extra pillow can reduce stomach acid and reflux.
Sleep on your left side: Sleeping on this side makes sleeping with acid reflux more comfortable. If you have diarrhea, sleeping on your right side is generally better.
A supportive body pillow will help you stay on your side and reduce spinal twisting. A full-body pillow keeps you in optimal spinal alignment and on your side.
Body support: For stomach sleepers, place a body pillow under your hips to improve comfort, spinal alignment, and prevent rolling.
Best Sleep Posture for Digestion
The best sleep posture for digestion has been shown to be the left side. The stomach’s natural position is on the left, so it would stand to reason that digestion would be easier when sleeping on that side.
If you suffer from heartburn, sleeping on your left side allows for muscle contraction between the stomach and the esophagus, which can help relieve stomach upset.
Sleeping on your right side relaxes muscles. You don’t want relaxed muscles; you want active muscles that contract to control acid reflux.
Natural Sleep Aids That Can Help
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Ginger: Tea or chewable, it can settle an upset stomach, reduce nausea and aid digestion.
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Chamomile Tea has a calming effect to help relax stomach muscles, reduce cramps, and pain.
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Magnesium: Magnesium glycinate promotes relaxation and sleep with the added benefit of neutralizing stomach acid and aiding digestion.
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Tart cherry juice: contains melatonin, which helps sleep onset and pain relief.
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Valerian root: It is another sleep aid, but be cautious, valerian sometimes upsets people’s stomachs.
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GABA: Found in foods like kimchi, tempeh, mushrooms, and sweet potatoes, GABA has a calming effect, which can help you sleep.
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Body pillows and a good mattress.
How Yana Sleep Can Help
One of the most significant ways Yana Sleep can help you sleep with stomach pain is with their body pillows.
The 360’ Body Pillow is the best choice for keeping your spine in proper alignment.
It helps you stay on the left side, which is shown to help relieve stomach upset, and if you do switch sides, it’s easy to roll for the same support on the other side.
It also elevates the head for better digestion.
The side sleeper pillow is a good alternative to a full-body pillow, helping you sleep on your left side for improved digestion and pain relief.
The Weighted Heart-shaped pillow can be heated and placed on your stomach to soothe an upset stomach and relieve cramps.
Yana Sleep. Our complete line of body pillows for stomach pain, stress, body aches, and other sleep-related difficulties. We have what you need.
Discover Yana Sleep for the best sleep of your life!