Sleep Positions To Prevent Choking On Vomit

Choking on vomit during sleep can be a frightening and dangerous experience. It is often caused by acid reflux or gastroesophageal reflux disease (GERD), where stomach contents, including stomach acids and partially digested food, are regurgitated back into the oesophagus and throat. This can lead to choking, coughing, and heartburn, which can disrupt sleep and negatively impact overall health. To prevent choking on vomit while sleeping, it is recommended to adjust your sleeping position and avoid certain foods and drinks.

Sleep on your left side

Sleeping on your left side is one of the best ways to prevent choking on vomit during sleep. This is due to the anatomical structure of the stomach and oesophagus. When you lie on your left side, the stomach is positioned below the oesophagus, meaning stomach acid is less likely to flow back up into your throat and cause choking.

This position is especially beneficial for pregnant women, who often experience increased pressure on the stomach, making reflux more likely. If you're not used to sleeping on your left side, try using a body pillow to help you maintain this position throughout the night. Gradually, your body will become more comfortable with this sleeping posture, leading to more peaceful nights.

Sleeping on your back or right side, on the other hand, can increase the likelihood of acid reflux and heartburn. When lying flat on your back, it becomes easier for stomach acid to flow back into your oesophagus, which can lead to choking in your sleep. Sleeping on your right side can also worsen heartburn and acid reflux. This is because the stomach is positioned higher than the oesophagus when you lie on your right, making it easier for stomach acid to escape back up.

Adjusting your mattress incline can also help prevent choking on vomit. By raising the head of your bed or using a mattress wedge, you can keep your torso elevated, preventing stomach acid from flowing back up into your oesophagus. This position not only helps with acid reflux but can also improve breathing, reduce snoring, and alleviate sinus congestion.

Avoid sleeping on your back

If you are frequently choking on your vomit while sleeping, it is advisable to avoid sleeping on your back. Sleeping flat on your back can make it easier for stomach acid to flow back into your oesophagus, which can lead to choking in your sleep.

If you are suffering from acid reflux, gastroesophageal reflux disease (GERD), sinusitis, or are pregnant, you may be more prone to vomiting in your sleep. In these cases, it is recommended to sleep on your side or, even better, on your left side. When you lie on your left side, the stomach is positioned below the oesophagus. This means that stomach acid is less likely to creep back up into your throat and cause choking.

If you are not accustomed to sleeping on your left side, you can use a body pillow or a similar device to help you maintain this position throughout the night. Gradually, your body will become comfortable with this new sleeping position, leading to more peaceful nights.

For those who find it challenging to sleep on their side, another option is to elevate the head of your bed. By raising the upper part of your mattress or using a foam wedge, you can keep your torso and head elevated. This position helps prevent stomach acids from flowing back into the oesophagus and reduces the likelihood of acid reflux.

It is important to note that simply adding more pillows may not be effective in elevating your torso, and it could potentially cause neck discomfort. Therefore, adjustable bed wedges or mattress tilter devices can be helpful. These products are designed to gently tilt the entire mattress, providing a comfortable and ergonomic sleeping posture.

Limit alcohol and caffeine

Alcohol and caffeine are central nervous system stimulants that can negatively impact sleep quality. While alcohol may initially act as a sedative, helping you fall asleep, it can disrupt your sleep later in the night. It can cause more frequent awakenings, night sweats, nightmares, and headaches, resulting in non-restorative sleep. To avoid these negative consequences, it is recommended to refrain from consuming alcohol at least three to four hours before bedtime.

On the other hand, caffeine is a stimulant that increases alertness and reduces sleepiness. Its effects can last for several hours, even after the initial stimulating sensation wears off. Caffeine can make it harder to fall asleep, cause lighter sleep with more frequent awakenings, and increase the urge to urinate during the night. To minimize these impacts on sleep, it is generally advised to avoid caffeine at least eight hours before bedtime. However, individual sensitivity to caffeine varies, and some sources suggest avoiding it three to seven hours before sleep or even after lunchtime for those with sleep problems.

Additionally, both alcohol and caffeine can worsen certain gastric problems and severe diseases, increasing the risk of vomiting during sleep. Therefore, limiting alcohol and caffeine intake, especially before bedtime, is crucial for ensuring a good night's sleep and reducing the likelihood of vomiting and choking while asleep.

Avoid trigger foods

To avoid choking on vomit while sleeping, it is important to watch what you eat and avoid certain trigger foods. This is especially important if you suffer from acid reflux, GERD, sinusitis, or are pregnant, as vomiting in your sleep can be dangerous.

Firstly, it is recommended to avoid eating large amounts of carbs and fatty foods before bed. Greasy, high-fat foods can trigger acid reflux and GERD symptoms, increasing the likelihood of vomiting. Eating smaller meals and taking a walk after dinner can aid digestion and prevent stomach acid from flowing back up into the oesophagus.

Secondly, it is best to avoid spicy and acidic foods, as well as salty, salted, and carbonated foods. Acidic foods, such as citrus fruits and tomatoes, can irritate the stomach and trigger acid reflux. Spicy foods can also irritate the stomach and oesophagus, leading to a higher risk of vomiting.

Thirdly, caffeine and alcohol consumption should be limited, especially before bedtime. Both substances can worsen gastric problems and increase the likelihood of vomiting during sleep. Instead, opt for a glass of milk or a piece of toast, which can help neutralise stomach acid.

Finally, it is recommended to avoid eating a few hours before bedtime. Allowing enough time for your food to digest and empty from your stomach can help prevent acid reflux and reduce the risk of choking on vomit while sleeping.

Try natural remedies

If you are experiencing nausea and vomiting, there are several natural remedies that may help alleviate your symptoms. Here are some tips to help you sleep without choking on your vomit:

Ginger

Ginger is a well-known natural remedy for gastrointestinal issues. Its phenolic compounds help reduce the risk of stomach acid flowing back into the oesophagus, thereby reducing the possibility of vomiting. You can try consuming ginger in various forms, such as supplements, tea, fresh or candied ginger root. It is generally safe for most people, but high consumption may cause side effects such as heartburn.

Fennel

Fennel seeds are believed to calm the digestive tract and promote healthy digestion. While there is limited research on its direct impact on vomiting, you can try sipping fennel tea to help soothe your stomach.

Cloves

Cloves have been used traditionally to alleviate nausea and vomiting. While recent studies have not confirmed these benefits, you can try consuming cloves as a tea or topically if advised by a doctor.

Chamomile, Licorice, and Peppermint Teas

Herbal teas made from chamomile, licorice, or peppermint can help reduce symptoms associated with acid reflux and GERD due to their alkaline properties and fibre content. These beverages are generally considered safe and may help calm your stomach.

Aromatherapy

Aromatherapy involves using essential oils or diffusers to inhale specific scents. Scents such as lavender, chamomile, lemon oil, peppermint, rose, and clove are believed to have anti-nausea properties. However, if you have asthma or respiratory issues, consult a doctor before using essential oils, as they may aggravate breathing difficulties.

Acupressure

Acupressure is a traditional Chinese medicine technique that uses pressure to stimulate specific points on the body, particularly the Neiguan (P-6) point on the inner wrist. This technique is thought to relieve nausea and vomiting by stimulating nerve fibres that transmit signals to the brain and spinal cord.

Dietary Changes

Making changes to your diet can help alleviate nausea and vomiting. Opt for a bland, easily digestible diet that includes foods like bananas, rice, applesauce, crackers, and baked potatoes. Smaller, more frequent meals and protein-rich foods may also help reduce symptoms. Additionally, staying upright for 30-60 minutes after meals can help prevent nausea caused by acid reflux.

Breathing Techniques

Practising slow, deep breathing exercises can help reduce nausea and vomiting. Try inhaling through your nose to a count of three, holding your breath for three seconds, and then exhaling slowly through your mouth or nose.

Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that involves tensing and relaxing muscles to achieve physical and mental relaxation. It has been found to effectively reduce nausea resulting from chemotherapy. Massage therapy, such as foot massages, may also help relieve nausea and vomiting.

Vitamin B6 Supplements

Vitamin B6 supplements are recommended for pregnant individuals experiencing nausea. They are considered safe and effective in reducing mild nausea during pregnancy.

It is important to note that while these natural remedies may help alleviate nausea and vomiting, persistent or severe symptoms may require medical attention. Consult a healthcare professional if your symptoms persist or worsen.

Frequently asked questions