23
Oct

Sleep Your Way to a Healthy Gut: Best Positions to Avoid Acid Reflux 🌙🛌

We all know sleep is essential for health—but did you know how you sleep can directly affect your gut and digestion? The way you position your body at night can influence acid reflux, digestion, and even your gut microbiome. Here’s what you need to know.

Right Side vs. Left Side: The Acid Reflux Debate

Many people curl up on their right side when sleeping. It feels cozy—but science says this may actually worsen acid reflux. Why?

Your stomach sits slightly on the left side of your abdomen. When you lie on your right side, stomach acid can more easily flow into the esophagus, causing discomfort, burping, or heartburn.

On the other hand, sleeping on your left side is often recommended:

  1. Keeps the stomach below the esophagus, reducing acid flow
  2. Supports better digestion and movement of food from stomach to intestines
  3. Helps lymphatic drainage and liver detox

So next time you curl up, try leaning left!

Best Gut-Friendly Sleeping Positions

1. Left Side Fetal Position

  1. Slightly curl your knees toward your chest
  2. Place a pillow between your knees to align your hips and spine
  3. Optional: Use a small pillow under your head to keep your neck neutral

This position is gentle on your digestive system, supports your gut, and reduces reflux.

2. Back Sleeping with Head Elevation

  1. Lie on your back with a wedge pillow or raise the head of your bed 6–8 inches
  2. Keeps stomach acid down while supporting your spine
  3. Avoid flat back sleeping if you’re prone to reflux

3. Avoid Stomach Sleeping

  1. Increases pressure on your abdomen and stomach
  2. Can worsen acid reflux and disturb your spine

Extra Tips for Better Gut & Sleep Health

  1. Don’t eat 2–3 hours before bed – give your stomach time to empty.
  2. Practice deep breathing or relaxation techniques – stress can worsen reflux.
  3. Use lightweight, breathable bedding – comfort matters for uninterrupted sleep.
  4. Mind your body alignment – shoulders, hips, and spine should be stacked naturally.
  5. Choose sleep-friendly evening snacks if hungry – like bananas, oats, or almond butter. Avoid spicy, fatty, or acidic foods.

Your gut works hard all day—give it a break at night. By sleeping on your left side, slightly curling your legs, and supporting your spine and head with pillows, you can:

  1. Reduce acid reflux
  2. Improve digestion
  3. Support your gut microbiome
  4. Enjoy deeper, more restorative sleep

So tonight, lean left, get comfy, and let your gut rest while you sleep. Your stomach—and your morning self—will thank you! 🌙💤