Often, when we are busy or stressed, we don’t get a good night’s sleep. Being deprived of sleep can have a knock-on effect on the rest of our general health, including our digestive system.
In this blog, we cover the ways sleep can impact your digestion and how you can improve your sleep routine.
How does sleep impact your digestion?
Insufficient sleep can negatively impact your digestion by increasing hunger, leading to weight gain. Sleep helps regulate hormone levels in the body, which can become disrupted if you don’t get enough rest.
The hormones related to digestion and weight control that can be affected include:
- Ghrelin – helps signal to your brain when your stomach is empty and whether it is time for you to eat.
- Cortisol – the body’s stress hormone. It helps tackle stressful situations and controls your essential bodily functions, such as your metabolism.
- Leptin – helps your body maintain its normal weight on a long-term basis by regulating energy.
Eating too much food can trigger digestive symptoms such as tiredness, bloating, excessive gas, heartburn, nausea, and stomach pain. Overeating can be particularly triggering for those with digestive concerns such as irritable bowel syndrome.
Gastro-oesophageal reflux disease (GORD) can also be exacerbated by weight gain and overeating. This is because it can put pressure on the abdomen and trigger acid to rise out of the stomach.
Sleeping position
How you are positioned when you sleep may also impact your digestive health. Although research is limited on whether your stomach is affected by the position you’re sleeping in, the location of the stomach could be a clue as to which side may be best to sleep on.
The stomach is naturally positioned on the left side, where it can digest food more effectively. Sleeping on the left side can help separate food and acid from the lower oesophageal sphincter, which means less acid will back up into the oesophagus (food pipe). Sleeping on this side may reduce the risk of heartburn and symptoms of indigestion as a result.
For those who experience heartburn or GORD, it is recommended that you sleep on your left side. Avoid sleeping on your back, as this can cause acid to creep into the throat. This will cause symptoms to occur and result in discomfort throughout the night.
Improving your sleep routine
Changing your sleep routine can help improve your quality of sleep and, in turn, your digestive health.
A way to improve your sleep schedule is to have a consistent, regular routine where you go to bed and rise at fixed times every day of the week. This pattern helps your body know when to sleep and ensures you get the right number of hours.
Ensuring you wind down at the end of the day can also help reduce stress and prepare your mind for sleep. To help you keep calm, you could do activities such as meditation, yoga, self-care, reading, and journaling, for example.
Other ways you can help improve your sleep include:
- Avoiding technology before bed
- Avoiding certain foods and drinks, e.g. alcohol or sugary foods
- Keeping active and maintaining an exercise routine
- Eating a balanced, healthy diet during the day
- Keeping well hydrated throughout the day
Book an appointment at Digestive Health UK
If you experience persistent digestive symptoms, we advise you to speak to your doctor for further assistance. They may recommend visiting a gastroenterologist for diagnostic tests.
At Digestive Health UK, we offer a holistic, multidisciplinary approach to patient care. Contact us for private diagnostics and treatment.
