Dailybloom® for IBS by
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In today's busy world, it's easy to focus on work and overlook your health and sleep. Many people don't realise that poor sleep can significantly impact your digestive system, leading to various health problems. Let’s look at the connection between sleep and digestion, emphasising the benefits of sleeping on your left side for better digestive health.
Sleep and digestion are closely linked. Poor sleep can lead to serious health issues like heart disease, high blood pressure, stroke, and obesity. These problems are often connected to inflammation in the body, driven by substances called pro-inflammatory cytokines. These substances can also harm your digestive system if your sleep is disrupted.
The relationship between sleep and digestion works both ways. If you have trouble sleeping, your digestion might suffer. Similarly, if you have digestive issues, your sleep is likely to be disturbed. Here’s why:
1. Inflammation and Sleep: While you sleep, your body works to balance the levels of inflammatory markers. Good sleep helps reduce inflammation, but if you have digestive problems like acid reflux or irritable bowel syndrome (IBS), these inflammatory markers can keep you awake.
2. Digestion Slows Down During Sleep: When you sleep, your digestive system slows down. If you eat a large meal right before bed, your body doesn’t have enough time to digest it properly, which can lead to issues like acid reflux or heartburn, especially when lying flat. But if you finish eating a few hours before bedtime, your digestive system has time to process the food, leading to better sleep.
People with insomnia report more stomach issues and people with stomach issues report more chronic insomnia – this reflects the two-way relationship between sleep and the digestive system.
Not just the quality of your sleep but also the position you sleep in can greatly affect your digestive health. Sleeping on your left side has several benefits, especially for those with digestive problems.
Sleeping on your left side allows gravity to help move food from your small intestine into your large intestine more efficiently. The food travels through your colon, making it easier to have a healthy bowel movement in the morning.
When you sleep on your left side, your stomach and its contents, including gastric juices, stay lower than your oesophagus. This positioning helps prevent heartburn, a common problem for people with acid reflux.
In addition to aiding digestion, sleeping on your left side can also help remove waste products from your brain, reducing the risk of neurological diseases. This position can also prevent snoring by keeping your tongue from falling into your throat and blocking your airway.
To improve both your sleep and digestive health, follow these simple tips:
1. Time Your Meals Properly: Eating at the right times is crucial. Try to finish your last meal at least 2-3 hours before bedtime. This allows your digestive system to process the food properly, reducing the risk of heartburn or indigestion during the night. If you have digestive problems, focus on eating gut-friendly foods and include probiotics in your diet to support digestion.
2. Create a Comfortable Sleep Environment: Your bedroom should be a relaxing space that promotes good sleep. Use a comfortable pillow that supports your neck and keeps your spine aligned. If you experience lower back pain, try placing a pillow between your knees or hugging a pillow to maintain a comfortable sleeping position. Reducing screen time before bed can also help you relax and prepare for sleep.
3. Minimise Stress Before Bedtime: Stress is a common cause of sleep problems and can also affect your digestion. Develop a bedtime routine that helps you unwind, such as reading a book, meditating, or taking a warm bath. Avoid heavy meals, caffeine, and alcohol before bed, as these can interfere with both sleep and digestion.
4. Practice Left-Side Sleeping: If you’re not already doing so, try to sleep on your left side. This simple change can have a big impact on your digestive health. You might find it helpful to use pillows to support your body in this position, especially if you’re used to sleeping on your back or right side.
In conclusion, your sleep and digestive health are deeply connected. Poor sleep can worsen digestive issues, and digestive problems can lead to disturbed sleep. By making small changes, such as timing your meals correctly, creating a relaxing sleep environment, and sleeping on your left side, you can improve both your sleep quality and digestion.
These adjustments can help you wake up feeling refreshed and keep your digestive system functioning smoothly. Remember, taking care of your sleep is just as important as taking care of your diet when it comes to overall health.
Sources:
How Lack Of Sleep Can Affect Gut Health
How These 3 Sleep Positions Affect Your Gut Health
Association between digestive symptoms and sleep disturbance
How to Travel Conveniently with IBS?
Irritable Bowel Syndrome Self-Care: Strategies for Daily Relief
How Dailybloom IBS Makes Managing the Condition Affordable?
Emotional Eating Exacerbating Your IBS? Here's How You Can Control it
Meal Planning Tips for IBS-Friendly Eating
