The National Sleep Foundation indicate that sleeping on the back, or in a supine position, is the healthiest position for sleep. However, only 8% of people sleep like this.
A person could help alleviate these symptoms by adding pillows to elevate their head. This can also help with headaches.
Digestion and sleeping well
The digestive system is incredibly complicated. A range of factors influence gut health, with bloating, diarrhea, pain, and constipation being common ailments.
Sleep may affect digestion because the stomach continues to work while a person is unconscious.
Eating just before sleeping can have a significant effect and lead to a variety of symptoms that can disrupt sleep. These include:
Here are some tips to help digestion before going to bed:
Avoid big meals before sleep
Like all functioning areas of the body, the digestive system needs plenty of time to rest and recover from daily life. It is not a good idea to eat a big meal before bedtime as it forces the digestive system to keep working.
However, a person should not go to bed hungry. A light snack, such as an apple or some avocado toast, is a better idea.
Complex carbohydrates, fruits, vegetables, or a small dose of protein can deal with hunger pangs.
Eat 3 hours before bedtime
The ideal time to eat an evening meal is 3 hours before going to bed. This gives the stomach time to digest the food properly. It moves into the small intestine and can prevent problems such as heartburn.
Once a person lies down, the contents of the stomach can reflux into the esophagus, which can lead to heartburn or chest discomfort. Food intake prompts the body to release insulin, which can affect a person’s internal body clock and increase wakefulness.
Stick with the water
Avoid drinking coffee late at night as caffeine blocks adenosine, which is a chemical that makes you feel sleepy.
Other drinks to avoid include sodas, tea with sugar, and hot chocolate. This will also decrease the chances of having to urinate in the middle of the night.
The most important aspect of sleeping patterns is getting a good amount of sleep and trying to establish a routine. If a person has sinus or snoring issues, a change of position may help alleviate those problems.
As people get older, pains and medical conditions affect their sleep, which means they may stay in one position for a more extended period. So, it is essential to find the right position.
A few simple tweaks to the sleeping routine, with extra pillows or a new position, might be the difference between a peaceful or restless night’s sleep.
This article is from Medical News Today - https://www.medicalnewstoday.com/articles/best-side-to-sleep-on-for-digestion#takeaway