Stomach Ache Keeping You Up? Try These Tips

Sleep and digestion are closely linked. Not getting enough sleep can increase your susceptibility to stress, which can drastically impact digestive symptoms. This, in turn, can cause a vicious cycle of poor sleep and stomach issues.

There are several reasons why you might be experiencing stomach pain at night, and it's important to uncover the root cause to find relief and improve your sleep. Common causes include eating large meals too close to bedtime, lying down immediately after eating, food intolerances, acid reflux, and irritable bowel syndrome.

To help ease stomach pain while sleeping, try sleeping on your left side, as this can reduce heartburn flare-ups. Elevating your head while sleeping is another remedy, as it allows stomach acid to move down the throat and into the stomach.

Sleeping positions to ease stomach pain

Sleeping positions can significantly impact how you feel when you wake up, especially if you're experiencing stomach pain. Here are some sleeping positions that may help ease your discomfort:

Sleeping on Your Left Side

Sleeping on your left side is often recommended when experiencing stomach pain. This is because the stomach is on the left side of the body, and lying on that side allows gravity to aid the digestive process. Sleeping on the left side can help waste travel from the small intestine to the large intestine more effectively. Additionally, it can help control acid reflux by improving the contraction of muscles between the stomach and oesophagus.

Using a Body Pillow on Your Side

Using a body pillow while sleeping on your side can provide extra support and comfort. It can help you maintain your sleeping position and make it more comfortable, especially if you're not used to sleeping on your left side.

Sleeping on Your Back with Elevated Legs

Sleeping on your back with a pillow under your knees can provide relief by keeping your spine in a proper position. Elevating your legs slightly helps distribute your weight evenly, reducing pressure on your shoulders, hips, and back.

Sleeping in an Elevated Position

Sleeping in a slightly elevated position can be beneficial, especially if you're experiencing acid reflux or gastroesophageal reflux disease (GERD). By raising the upper body with extra pillows or adjusting the angle of your bed, you can prevent stomach acids from travelling up your digestive tract and reduce discomfort.

While these sleeping positions may help ease stomach pain, it's important to remember that everyone is different, and you may need to experiment to find the most comfortable position for yourself. Additionally, if your symptoms persist or worsen, it's always best to consult a healthcare professional for personalised advice and treatment options.

Foods to avoid before bedtime

Sleep and digestion are closely linked. Not only does adequate, restful sleep help the digestive process, but the digestion, absorption, and assimilation of food also require a lot of energy. Therefore, eating certain foods before bedtime can disrupt your sleep. Here are some foods to avoid:

Caffeine

This may not be surprising, but it is important to note that caffeine has a significant effect on sleep quality. It is recommended to avoid ingesting caffeine for at least six hours before bedtime. Caffeine can be found not only in coffee but also in tea, soda, and even dark chocolate.

Sugar

Sugar is a stimulant that prepares your body for activity, which is the opposite of what you want when you are trying to wind down for the night. A sugar-rich diet has been linked to lighter, less restorative sleep and restlessness. Additionally, consuming too much sugar can lead to a vicious cycle where the resulting poor sleep increases your inclination to reach for more sugary foods, further contributing to worse sleep quality.

Spicy Foods

Spicy foods contain capsaicin, which can elevate your body temperature during the first few sleep cycles, leading to poorer sleep quality. Spicy foods can also cause heartburn, and lying down to sleep can make this discomfort even worse.

Acidic Foods

Foods that are high in acidity, such as orange juice, raw onion, and tomato sauce, can irritate the stomach and trigger indigestion and acid reflux. Nighttime acid reflux has been associated with sleep disturbances, including difficulty falling asleep, shorter sleep duration, and poor sleep quality.

High-Fat Foods

Heavy, fatty foods like French fries, cheeseburgers, or even avocados and steak are harder for your body to digest. This means that while your body is trying to rest, it has to keep working to break down these meals. Some people also feel bloated after consuming these types of foods, which can cause discomfort and make it difficult to relax into sleep.

Lifestyle changes to prevent stomach pain

Stomach pain can be prevented and treated through various lifestyle changes. Here are some tips to help you manage and reduce stomach pain:

• Adjust your diet: Avoid foods that are known to trigger abdominal pain, such as garlic, onions, dairy products, spicy dishes, fried foods, and acidic foods. Instead, opt for foods that are gentle on your stomach, like rice, crackers, toast, applesauce, and bananas. Eating smaller portions at mealtimes, especially before bed, and eating slowly can also help prevent stomach pain.
• Manage your stress: Stress and anxiety can worsen digestive conditions and cause bloating, pain, constipation, or diarrhoea. Try stress-reducing activities such as meditation, yoga, mindfulness, and breathing exercises.
• Improve your sleep: Sleep and digestion are closely linked. Maintaining a regular sleep schedule and ensuring adequate rest is essential for supporting the digestive process and preventing digestive issues.
• Drink more water: Dehydration is a common cause of stomach aches. Drink plenty of water and other fluids to ensure proper digestion and prevent abdominal cramping, nausea, and constipation.
• Exercise: Staying active contributes to digestive health and can help relieve constipation and trapped gas. Walking, cycling, and swimming are excellent ways to improve gastrointestinal function.
• Sleeping position: The left side is recommended for acid reflux, while the right side is better for diarrhoea. Sleeping on your back is ideal for distributing weight evenly and reducing inflammation.
• Over-the-counter medications: For occasional pain after eating, antacids like Gaviscon can help relieve acid reflux. Paracetamol or ibuprofen can also provide temporary relief.

Over-the-counter medications for stomach pain

If you are experiencing stomach pain, it is important to identify the cause. Most stomach pain will go away on its own, but severe or long-lasting pain may require medical treatment.

For short-term stomach pain not related to an ongoing medical condition, you can try over-the-counter (OTC) medications. These medicines can provide temporary relief of your symptoms:

• For gas pain, medicines containing simethicone can help get rid of it.
• For heartburn, try an antacid or acid reducer such as Nexium Acid Reducer.
• For constipation, a mild stool softener or laxative may help get things moving again.
• For other types of pain, acetaminophen might be helpful.
• Stay away from nonsteroidal anti-inflammatories (NSAIDs) like aspirin, ibuprofen, or naproxen, as these can irritate your stomach.

Some common OTC medications for upset stomachs include:

• Pepto-Bismol (bismuth subsalicylate)
• Mylanta (aluminum hydroxide/magnesium hydroxide/simethicone)
• Emetrol (phosphorated carbohydrate)
• Tums (calcium carbonate)
• Rolaids (calcium carbonate/magnesium hydroxide)

These medications can be purchased at a drugstore without a prescription and can provide relief for various stomach issues, including heartburn, indigestion, and diarrhea. However, it is important to carefully read the labels and follow the instructions to ensure safe use.

When to see a doctor about stomach pain

Stomach pain can be caused by various factors, ranging from mild conditions such as gas or other digestive issues to more severe underlying causes like gallstones, appendicitis, or even colon cancer. While most cases of abdominal pain are not serious, it is important to know when to seek medical attention. Here are some guidelines on when to see a doctor for stomach pain:

• Persistent or severe pain: If your stomach pain is severe or ongoing and does not lessen with over-the-counter medications, it is recommended to consult a doctor.
• Difficulty breathing: Breathing difficulties along with stomach pain could indicate a serious issue, and medical attention should be sought.
• Unexplained weight loss: Unexplained weight loss accompanied by abdominal pain can be a sign of an underlying health condition.
• Abdominal swelling or inflammation: Swelling or inflammation in the abdominal area may indicate a blockage or infection and requires medical evaluation.
• Painful abdomen: If your abdomen is painful to touch, it could indicate inflammation or an injury, and a doctor should be consulted.
• Yellowing of the skin and eyes: This symptom, also known as jaundice, can be a sign of gallbladder or liver issues and requires medical attention.
• Ongoing nausea or vomiting: Prolonged nausea or vomiting, especially if there is blood in the vomit, could indicate a serious condition such as gastritis or gastrointestinal bleeding.
• Pain during pregnancy: Any abdominal pain during pregnancy should be evaluated by a healthcare professional to ensure the safety of both the mother and the baby.
• Joint and muscle aches: Abdominal pain accompanied by joint and muscle aches can be a sign of an inflammatory condition and warrants medical attention.
• Sudden severe abdominal pain: Intense abdominal pain that comes on suddenly can indicate a serious condition such as a blockage, organ perforation, or appendicitis, and requires immediate medical care.
• Cancer in the abdominal area: Any suspicion of cancer, including colon cancer, stomach cancer, or other cancers in the abdominal region, warrants immediate medical evaluation and treatment.
• Persistent symptoms: If you have persistent abdominal pain that wakes you up at night or prevents you from sleeping, it is important to consult a doctor.
• Chest, neck, or shoulder pain: Stomach pain accompanied by chest, neck, or shoulder pain could indicate a heart-related issue and requires prompt medical attention.
• Inability to pass stool: Difficulty passing stool, especially if accompanied by vomiting, can be a sign of a bowel obstruction and requires medical care.
• Blood in stool or vomit: The presence of blood in the stool or vomit is a red flag that requires immediate medical attention, as it could indicate gastrointestinal bleeding.

It is always better to err on the side of caution when it comes to your health. If you are concerned about your symptoms or if your stomach pain is interfering with your daily life, don't hesitate to seek medical advice.

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