What Is The Best Sleeping Position For Digestion? - Medical News Today
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Medically reviewed by Qin Rao, MD — Written by Alex Bell — Updated on July 17, 2025- Best side for digestion
- How to side sleep
- Digestion and sleep
- Contacting a doctor
- Summary
Some people believe that sleeping on their left side helps aid digestion. However, research is limited, and most evidence is anecdotal. The type of mattress and pillows a person uses may also affect a person’s body.
Many people believe that sleeping on the left side is the best option for digestion. However, whether a person chooses to sleep on their front, side, or back, it is important that they use supportive pillows and a firm mattress.
This article discusses how sleeping positions may impact digestion and other aspects of a person’s health, plus other tips for sleeping well.
Digestion benefits and left-side sleeping
There is limited evidence to support that sleeping on one side is better than the other for aiding digestion.
However, the location of the stomach can be important. The stomach’s natural position is on the left side, where it can digest food more effectively. Gravity helps the waste travel from the small intestine to the large intestine.
People who experience heartburn might benefit from sleeping on their left side, as right-side sleeping relaxes connecting muscles between the stomach and the esophagus, or food pipe. When these muscles contract, they help control the acid reflux process.
How to sleep on the side
As the head tends to move forward when a person sleeps on their side, it is crucial to use a firm and responsive pillow. This is the best way to ensure alignment between the head and spine.
A person can keep the spine and lower half of the body aligned by putting a pillow between the legs. This can also help support the knees.
It is best to avoid resting on one arm, as this can cause numbness.
»Learn more:What to know about side sleepingDigestion and sleeping well
Sleep may affect digestion because the stomach continues to work while a person is asleep.
Eating just before sleeping can have a significant effect and lead to symptoms such as heartburn.
Here are some tips to help digestion before going to bed:
Avoid big meals before sleep
Like all functional 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.
In particular, it is best to avoid:
- spicy foods
- caffeine
- carbonated drinks
A light snack is a better idea if a person needs to eat something soon before bed.
Eat 3 hours before bedtime
Some people believe 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 stomach contents can reflux into the esophagus, which can lead to heartburn or chest discomfort.
Food intake prompts the body to release insulin, affecting a person’s internal body clock and increasing wakefulness.
Avoid coffee
Avoid drinking coffee late at night, as coffee is a stimulant and can contribute to sleeplessness.
Other drinks it may be beneficial to avoid include:
- sodas
- tea
- hot chocolate
Drinking a lot before bedtime can also increase the chances of having to urinate in the middle of the night.
How gastrointestinal conditions can affect sleep
Some gastrointestinal (GI) conditions can affect sleep. For example, gastroesophageal reflux disease (GERD) can cause acid reflux at night.
Inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) can also affect sleep.
Treating conditions that can affect the GI tract may help improve quality of sleep. Speak with a doctor for advice on managing underlying conditions or making changes to an existing treatment plan.
When to contact a doctor
It is best to speak with a doctor if a person has concerns about digestion. If a person experiences acid reflux at night or finds that problems with digestion are disrupting their sleep, the doctor can help determine whether there is an underlying cause.
A person can also speak with their doctor if they wish to sleep on their side and want advice on the proper technique. It is important to use a firm and supportive pillow when sleeping on the side, as well as ensuring that the head and neck are properly aligned.
Summary
There is limited research that suggests that sleeping on the left side helps aid digestion. However, it may help manage acid reflux.
If a person chooses to sleep on their side, they need to use a supportive pillow and ensure proper alignment of the spine and head.
Avoiding large meals and stopping eating around 3 hours before bed can help. A person should also avoid caffeine and carbonated drinks soon before bed.
- Anxiety / Stress
- Cardiovascular / Cardiology
- GastroIntestinal / Gastroenterology
- Sleep / Sleep Disorders / Insomnia
How we reviewed this article:
SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.- Chung N, et al. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students.https://pmc.ncbi.nlm.nih.gov/articles/PMC7215804/
- Heartburn keeping you up at night? (2017).https://badgut.org/information-centre/a-z-digestive-topics/heartburn-keeping-night/
- Iao SI, et al. (2021). Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: Findings from the American time use survey.https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/
- Vital links between sleep and GI conditions. (2024).https://badgut.org/information-centre/a-z-digestive-topics/sleep/
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Medically reviewed by Qin Rao, MD — Written by Alex Bell — Updated on July 17, 2025Latest news
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