Best Sleeping Positions for a Bloated Stomach

Written by Olivera Jancikin, Content Writer

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In This Article

You’ll learn how to deal with when you have a bloated stomach and what is the best sleep position for this.

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If you’ve ever tried falling asleep with a bloated stomach, you know how uncomfortable this can be. However, if this is something you continuously struggle with, it’s time to find a more lasting solution.

There are several reasons why you might have a bloated stomach, from the foods you eat to how you eat them. In some cases, it could be hormones or poor digestion, in which case it’s best to talk to your doctor.

Either way, sleeping in certain positions could help you relieve the tension and discomfort coming hand-in-hand with a bloated stomach. In this article, we’ll discuss all the best sleeping positions for a bloated stomach as well as potential causes and remedies. 

Best Sleeping Positions to Relieve Gas

Sleep On Your Left Side

Sleeping on your side can help relieve stomach bloating and gas. More specifically, though, sleeping on the left side⁴ is considered the ideal position to aid digestion and could help alleviate problems like indigestion, heartburn, and acid reflux. 

If you’re new to side sleeping, a body pillow could help you feel more comfortable. In fact, body pillows are often a go-to pregnancy pillow . We suggest you try sleeping with a pillow between your knees to keep the hips and lower spine aligned for more comfort. 

Related: Best Mattresses for Side Sleepers

To help you feel even more comfortable while back sleeping, we suggest you try lying with a pillow under your knees to help take the pressure off of your lower back. 

Lear more about the best sleeping positions overall.

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Sleeping Positions to Avoid When Bloated

Stomach Sleeping

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What Causes Stomach Bloating?

Stomach bloating can happen due to many things, including hormones, digestion problems, and the foods you eat. 

Diet

Some foods are more difficult to process than others, which can cause bloating in people. Foods that can cause stomach bloating¹ include: 

• Beans
• Lentils
• Dairy products
• Carbonated drinks
• Insoluble fibers like wheat, rye, and barley
• Certain vegetables like Brussels sprouts, broccoli, and cauliflower
• Apples and pears
• Onions and garlic
• Artificial sweeteners
• Foods high in fat
• Beer

However, it’s important to note that not each of these foods will make everyone bloated. In other words, what might cause your stomach to bloat may be completely safe for someone else to eat.

You should also pay attention to how you eat. If you eat too quickly, you may have a bloated stomach because you can’t chew your food properly this way. Similarly, your stomach can also bloat if you eat too much.

More Information: Nutrition & Sleep and Obesity & Sleep

Digestive Issues or Food Intolerances

People with digestive problems might struggle to process certain foods, such as those rich in fiber or made from dairy. Therefore, anyone with a particular digestive disorder should be careful about the food they eat. 

Examples of digestive disorders² that could cause bloating (among other symptoms) include gastroesophageal reflux disease (GERD), cancer, irritable bowel syndrome (IBS), lactose intolerance, and a hiatal hernia.

If you haven’t been diagnosed with a digestive issue but suspect you have one, we suggest you talk to your doctor.

Hormones

It’s common for women to feel bloated due to hormonal fluctuations³ from rising estrogen levels causing water retention. Hormones affect our digestive system as much as everything else, so it’s no surprise they can cause bloating. This is normal for women due to the menstrual cycle, but remember that men can experience hormonal fluctuations, too. 

Learn more about how pregnancy impacts sleep and how puberty impacts sleep here.

Constipation

If you’ve ever felt constipated, you might also experience bloating. This is because the stool stays in the colon for too long, producing bacteria that ferment and produce gas. Constipation can be either occasional or chronic.³

Bowel Obstructions

If you experience bloating too often, it might be due to a partial or complete bowel obstruction in the small or large intestine. In many cases, you might also experience abdominal pain, so we suggest you see your doctor as soon as possible. Not only can bowel obstruction make it difficult to have bowel movements, but it can also cause more severe complications.³ 

Mobility Disorder

Certain mobility disorders like intestinal pseudo-obstruction, gastroparesis, and pelvic floor dysfunction could lead to bloating. This can happen either due to constipation from these conditions or because these disorders cause your digestive system to operate more slowly.³

Weight Gain

If you’ve recently gained 10 pounds or more, this may also cause you to feel more bloated than usual. Experts say the reason for this is that the weight gain causes more volume in the stomach, leading to less room for your digestive system to work, which could lead to bloating. They add that the weight gain may also correlate with water retention, another culprit behind stomach bloating.³

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How to Relieve Bloating and Gas

Along with sleeping in a better position for overall digestion, there are other remedies for gas and bloating you can utilize to help you feel better.

Ginger

Ginger is considered a remedy for both bloating and gas⁶. Furthermore, research has found that ginger can aid gastrointestinal function⁷, along with other issues like nausea and vomiting, pain, inflammation, and metabolic syndromes. 

There are several ways to consume ginger, including via tea, root, and powder. However, experts advise steering clear of ginger supplements as you won’t likely receive the same health benefits from them.⁶

Magnesium Oxide

Magnesium oxide is sometimes used as a laxative for short-term constipation⁸. If you feel bloated due to occasional constipation, this could be a potential solution. Magnesium oxide is available as a tablet or capsule, but we strongly advise consulting with your healthcare provider before taking any.

Peppermint Oil

Peppermint oil can help with bloating, cramps, and flatulence by helping the bowel muscles relax⁹. Peppermint oil is available in capsule form, though again, we recommend talking with your doctor before taking any new medications or supplements.

Take Probiotics

Probiotics help support your overall gut health, either by fostering better digestion or alleviating gas, both of which could help with uncomfortable bloating. However, probiotics aren’t typically an overnight solution; experts advise you may need to take them for a few days to several weeks to notice an improvement.³

Rule Out Food Allergies, Intolerances, or Other Causes

Food allergies and intolerances can also cause bloating, and so can other underlying conditions. These can trigger bloating or make it worse regardless of what initially caused it.

If you experience bloating more often than not, we suggest you talk to your doctor to figure out what exactly is causing it. 

Exercise

One of the best ways to relieve a bloated stomach is through regular exercise, including strengthening your core muscles.³ Another benefit of daily exercise is that it is linked to overall better sleep quality¹⁰.

Tumeric 

Tumeric has been found to relieve gas and bloating¹¹ in people experiencing indigestion. However, health experts advise incorporating this spice naturally into your meals¹² rather than taking it via supplements as this could increase your risk of developing kidney stones.

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Frequently Asked Questions

Does eating before bed cause bloating and gas?

Some people might experience gas and bloating because the body hasn’t had a chance to properly digest the food. Also, research suggests that those who experience GERD should avoid eating within three hours of their bedtime¹³ as this could worsen their symptoms.

Can a lack of sleep impact gut health?

Yes, poor sleep can cause digestive health issues. This is because sleep can impact how well your digestive system works¹⁴. Simultaneously, though, stomach discomfort can lead to poor sleep, which can ultimately create a problematic cycle

What foods are safe to eat before bed to avoid bloating?

Although eating too close to bedtime is generally not recommended, going to bed too hungry can also be distracting. Also, certain foods could facilitate better sleep because they contain melatonin and magnesium. 

Some of the best foods for sleep include kiwi, tart cherry juice, walnuts, almonds, and yogurt. These are also light enough snacks that shouldn’t leave you too full before bed. 

Is it okay to eat sugar before bed?

We suggest you avoid eating too much of it right before going to bed. According to research, increased sugar intake is linked to poor sleep quality¹⁵. Plus, eating sugar before bed could give you an unwanted energy spike that could make it harder to fall asleep.

Olivera Jancikin

Content Writer

About Author

Olivera is a content writer for Sleep Advisor and is enthusiastic about sleep. She firmly believes in the benefits of daytime naps on top of getting a full 8-hour sleep at night.

Combination Sleeper

Resources

• 1. “15 Foods That Can Cause Bloating”. Cleveland Clinic. 2022. –
• 2. “Digestive Disorders”. Johns Hopkins Medicine. Webpage accessed January 2, 2024. –
• 3. “Bloated Stomach”. Cleveland Clinic. Last modified September 10, 2021. –
• 4. Howard, Beth. “What’s the Best Sleeping Position for Your Health?”. AARP. 2022. –
• 5. “Gastroesophageal reflux disease (GERD): Diagnosis & treatment”. Mayo Clinic. Last modified January 4, 2024. –
• 6. “Ginger Benefits”. Johns Hopkins Medicine. Webpage accessed January 2, 2024. –
• 7. Hoang Anh, Nguyen., et al. “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials”. Nutrients. 2020. –
• 8. “Magnesium Oxide”. Medline Plus. Last modified October 15, 2015. –
• 9. “Peppermint oil”. National Health Service. Last modified July 12, 2021. –
• 10. Alnawwar, Majd A., et al. “The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review”. Cureus. 2024. –
• 11. “Turmeric”. Mount Sinai. Webpage accessed January 2, 2024. –
• 12. “Turmeric Benefits”. Johns Hopkins Medicine. Webpage accessed January 2, 2024. –
• 13. Fujiwara, Yasuhiro., et al. “Association between dinner-to-bed time and gastro-esophageal reflux disease”. National Library of Medicine. 2005. –
• 14. “How Lack Of Sleep Can Affect Gut Health”. Henry Ford Health. 2021. –
• 15. Alahmary, Sarah A., et al. “Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study”. American Journal of Lifestyle Medicine. 2022. –