If you live with IBS (or suspect you may have it), you probably already know that what you eat and how you manage stress can have a big impact on your symptoms. But what many people don’t realise is that the way you sleep, and even the position you sleep in, can also influence how your gut feels the next day.
If you’re not yet diagnosed, but have ruled out other gut conditions, gut health tests and personalised consultation can help you work out a suitable support plan, including adjustments to sleep as part of an holistic, functional medicine approach.
The Functional Medicine approach that we take at IBS Clinics empowers patients and practitioners to work together to address the underlying causes of disease and promote optimal wellness. It requires a detailed understanding of each patient’s genetic, biochemical, and lifestyle factors (including sleep), and leverages that data to direct personalised support plans that lead to improved patient outcomes. For more about functional medicine, take a look at our article What Does a Functional Medicine Practitioner Do?
Your digestive system is closely linked to your body’s internal clock. When sleep is poor or disrupted, it can throw off digestion, hormone balance, and even the way your gut muscles move. Over time, that lack of rest can make IBS symptoms such as bloating, cramps, and irregular bowel habits feel worse.
The good news is that by making small changes to your sleeping habits and positioning, you can often relieve discomfort and wake up feeling lighter and more settled. In this article, we’ll explore how sleep and digestion are connected, which sleep positions may help or hinder IBS, and what else you can do to support your gut overnight and throughout the day.
The Connection Between Sleep and IBS
Sleep isn’t just about rest as it’s one of the body’s most powerful tools for repair and balance. When you sleep well, your gut has time to reset, your stress hormones stabilise, and your digestive system can work more efficiently. But when sleep is disrupted or poor in quality, the effects are often felt in the gut first.
For people with IBS, this connection can feel particularly strong. Lack of sleep can heighten pain sensitivity in the gut, slow digestion, and increase stress hormones like cortisol, which can trigger flare-ups. Over time, poor sleep can also affect the diversity of gut bacteria, reducing the balance that helps maintain smooth digestion and regular bowel movements.
Even your sleeping posture plays a role. Certain positions can either support or hinder digestion, influencing how gas and waste move through the intestines [1]. When you combine poor sleep quality with an unhelpful position, symptoms such as bloating, discomfort, or urgency can easily worsen.
Prioritising good-quality sleep and adopting positions that support digestion are simple yet powerful ways to improve both gut health and overall well being.
Can Certain Sleep Positions Trigger or Worsen IBS?
The position you sleep in can have a surprising effect on how your digestive system functions overnight. For those with IBS, certain sleeping postures can put pressure on the abdomen or affect how easily food and gas move through the intestines, leading to discomfort, bloating, or interrupted sleep.
Sleeping on your right side, for example, may worsen symptoms for some people. This position can slow digestion by placing the stomach and intestines in a way that makes it harder for food to move naturally through the gut. It can also make acid reflux more likely, which adds to irritation and bloating.
Lying flat on your back can also cause issues, especially if you experience bloating or trapped gas. In this position, the intestines can become slightly compressed, and it may feel harder for the body to release pressure or pass wind comfortably. This position also increases the risk of sleep apnoea and snoring, which decreases sleep quality [1].
Even sleeping on your stomach (though it might feel soothing at first) can put direct pressure on the abdomen and spine, potentially making cramps or fullness feel worse [1].
While everyone’s experience is unique, if you notice that your symptoms are worse after a night in a certain position, your sleep posture could be playing a part. The good news is that a few simple adjustments can often make a big difference to how your gut feels when you wake up.
How and Why Sleep Impacts Gut Function
Your gut and your brain are in constant communication through what’s known as the gut–brain axis — a two-way network of nerves, hormones, and signalling molecules that influence everything from digestion to mood. When your sleep is disrupted, this delicate system can quickly fall out of balance.
A good night’s sleep helps regulate the circadian rhythm, your body’s internal clock that controls digestion, appetite, and hormone release. When that rhythm is disturbed by staying up late, poor sleep quality, or irregular routines, your gut may not function as it should. This can lead to slower digestion, irregular bowel movements, and greater sensitivity to pain or bloating.
Sleep deprivation also raises stress hormones such as cortisol, which can increase inflammation and alter gut motility [2]. For people with IBS, this often means heightened symptoms the following day. Cramps may feel sharper, bloating more pronounced, and digestion less predictable [2].
Conversely, quality sleep supports gut repair and microbial balance. During rest, your body restores the lining of the gut and maintains a healthy community of bacteria, both of which are essential for comfortable, symptom-free digestion. In short, better sleep doesn’t just make you feel refreshed; it directly helps your gut function more smoothly.
Signs Your Sleep May Be Making IBS Worse
If you often wake up feeling bloated, uncomfortable, or already worried about your digestion, your sleep habits could be part of the problem. Poor-quality rest or the wrong sleep position can quietly make IBS symptoms worse — and it’s easy to overlook the connection.
You might notice waking in the night with cramps or trapped gas, struggling to find a comfortable position that eases the pressure. Some people find they wake earlier than usual because of bloating or the need to rush to the bathroom, while others feel heavier, sluggish, or sore in the morning, even after a full night’s sleep.
Another common sign is restless or broken sleep caused by discomfort in the abdomen. You may toss and turn, trying to relieve pressure, but never quite get into a deep, restorative sleep. Over time, this lack of rest can make IBS symptoms more intense and frequent.
If these experiences sound familiar, like feeling worse in the morning, waking during the night, or noticing a clear link between sleep and flare-ups, it’s worth paying closer attention to your sleeping habits. A few simple changes to your routine or position could help calm your digestion and make mornings far more comfortable.
The Best Sleep Positions to Relieve IBS Symptoms
The position you sleep in can directly affect how your digestion functions overnight. For many people with IBS, even small adjustments to posture can help reduce bloating, gas, and discomfort.
Sleeping on your left side is generally considered the best position for easing digestive symptoms. This posture allows gravity to help move food and gas through the intestines more easily, supporting the natural flow of digestion [1]. It also helps keep stomach acid where it belongs, reducing the risk of reflux or discomfort.
If you prefer to lie on your back, try raising your upper body slightly with a supportive pillow or wedge [1]. This gentle incline helps relieve abdominal pressure and can make a big difference if you often wake feeling bloated or heavy.
If you’re used to a different sleeping position, try easing into these changes gradually. Start by spending part of the night on your left side or adjusting your pillow height to see what feels most comfortable. Over time, you may find that simply changing how you sleep helps your gut work more efficiently and your mornings feel much calmer.
The Best Sleep Positions to Help Prevent IBS Symptoms
Finding a comfortable position that supports digestion isn’t just about easing discomfort. It can also help prevent IBS flare-ups from happening in the first place. The key is consistency, alignment, and allowing your digestive system to work with gravity, not against it.
Sleeping on your left side remains one of the most beneficial positions for ongoing gut health [1]. It helps food and waste move naturally through the intestines, supports liver and gallbladder function, and reduces the likelihood of trapped gas or reflux. Over time, maintaining this position can promote smoother digestion and fewer morning symptoms.
For additional support, try keeping your upper body slightly elevated. A small incline achieved with a wedge pillow or by slightly raising the head of your bed helps prevent reflux and encourages steady digestive flow throughout the night [1].
Avoid sleeping on your back to reduce risk of sleep apnoea. Research has indicated that people with sleep apnoea are more likely to suffer from IBS [3].
It’s also important to maintain good spinal alignment. When your neck, back, and hips are supported properly, abdominal pressure is reduced and gut motility can function more effectively. A supportive mattress and well-positioned pillows can make a significant difference here.
Consistency is key. Sleeping in the same, supportive position each night helps regulate your body’s internal rhythm, reinforcing a healthy pattern for digestion. It might be helpful to think of it as giving your gut the calm, predictable environment it needs to reset and repair while you rest.
Other Lifestyle Factors That Influence IBS and Sleep
Sleep and digestion don’t exist in isolation as they’re shaped by everything you do throughout the day. The foods you eat, how you manage stress, and even your bedtime routine all play a role in how comfortably your gut functions overnight.
Stress is one of the biggest disruptors. When you’re anxious or tense, the body’s “fight or flight” response slows digestion and increases gut sensitivity, making cramps and bloating more likely [2]. Relaxation techniques such as gentle stretching, meditation, or slow breathing before bed can calm the nervous system and prepare both body and gut for rest [3].
Your diet also has a major influence. Large, heavy evening meals or foods high in fat, spice, or sugar can delay digestion and lead to discomfort at bedtime. Aim for lighter, balanced evening meals with a good mix of protein, fibre, and healthy fats. Try to eat at least two to three hours before going to bed.
Hydration supports smooth digestion, but drinking large amounts of fluid right before sleep can disturb rest. Spread your fluid intake evenly throughout the day, and keep caffeine and alcohol to a minimum, especially in the evening. Both can irritate the gut and interfere with deep, restorative sleep.
Finally, consider your evening routine. Going to bed and waking up at consistent times helps regulate your body’s internal clock, which in turn supports digestive regularity. Small habits like dimming lights, limiting screens, and creating a calm environment before bed can all make a noticeable difference to both sleep quality and gut comfort.
Next Steps: Improving Sleep and Supporting Gut Health
Improving sleep and digestion doesn’t have to mean a complete lifestyle overhaul. In fact, small, consistent changes often make the biggest difference. Start by paying attention to how your body feels after different nights of sleep. If you notice that certain positions or bedtime habits make your symptoms worse, experiment gently until you find what helps your gut feel calmer in the morning.
Simple adjustments such as sleeping on your left side, finishing meals earlier in the evening, and winding down properly before bed can all help reduce IBS flare-ups overnight. Pairing these habits with good hydration, stress management, and mindful eating through the day creates the ideal foundation for both digestive and overall well being.
If your symptoms continue despite these changes, or if poor sleep and gut discomfort are affecting your quality of life, it may be time to seek professional help. A nutritionist or functional medicine practitioner can look at the bigger picture, including your diet, stress levels, hormones, and gut function, to create a personalised plan that supports lasting improvement.
At IBS Clinics, our team combines specialist gut health testing, nutrition plans, and lifestyle support to help you understand what’s driving your symptoms and how to restore balance naturally. Whether you’re looking to ease discomfort or rebuild long-term digestive health, guidance from an experienced practitioner can make your next steps clear and achievable.
Conclusion
Living with IBS can feel unpredictable, but the connection between sleep, lifestyle, and digestion gives you real opportunities to take control. By improving your sleep quality, adopting supportive sleep positions, and making small daily adjustments to your diet and stress levels, you can ease discomfort and create the conditions for your gut to recover.
Better sleep isn’t just about feeling rested. It’s about giving your digestive system the time and balance it needs to function properly. When you approach your health holistically, each improvement supports the next: calmer evenings lead to better sleep, better sleep leads to smoother digestion, and smoother digestion leads to improved overall well being.
With the right guidance, consistency, and care, relief from IBS symptoms is absolutely possible, so contact us at IBS Clinics. We’re here to help you find the approach that works for your body and your lifestyle so you can rest well, digest well, and feel your best each day.
References
- Chesak J. (2023) Why Your Gut Wants You to Sleep on Your Left Side Every Night. https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#side-sleeping
- The IBS Network (2018) Stress & IBS: What’s the link and why does it matter? https://www.theibsnetwork.org/blog/stress-ibs-whats-the-link-and-why-does-it-matter/
- AboutIBS.org (2025) https://www.theibsnetwork.org/blog/stress-ibs-whats-the-link-and-why-does-it-matter/
Author – Tracey Randell
At IBS Clinics, Tracey Randell, a renowned Nutritional Therapist and one of the few IFM Certified Practitioners in the UK, extends her specialised knowledge and unique approach to managing and treating IBS and other gut-related conditions effectively.
Tracey’s profound understanding of Functional Medicine allows her to connect the dots for complex health conditions, identifying and addressing the root causes to curate personalised and comprehensive health plans for her patients. Her holistic approach focuses on resolving underlying imbalances and optimising gut health, enabling the body to correct other issues and attain overall well-being.
At IBS Clinics, we are dedicated to being your partner in navigating your gut-related health concerns, offering expert care and individualised treatment plans to alleviate your IBS symptoms and enhance your quality of life.
You can read more about Tracey on our About page here.
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