Do you find that your digestion support symptoms often feel worse at night? At Gut Smart, our mission is to support better digestive wellbeing, and night-time digestive discomfort is an extremely common and frustrating issue.

Digestive discomfort can appear at any time, but many people notice it more often at night when they are ready for bed, which can make sleep difficult.

The uncomfortable burning sensation some people experience happens because stomach contents can move more easily into the oesophagus when lying down.

With gravity no longer helping to keep everything in the stomach, it’s more likely to irritate the sensitive lining of the oesophagus.

Night-time digestive discomfort symptoms

People may experience:

Burning sensation. A warm or burning feeling in the chest or throat that can intensify when lying down.

Regurgitation. Some individuals notice a backflow sensation or a sour taste in the mouth.

Difficulty swallowing. In some cases, digestive discomfort can make swallowing feel harder or make food feel slow to pass.

Coughing. Night-time digestive discomfort may trigger coughing that worsens when lying down.

Sore throat. Irritation from stomach contents moving upward can leave the throat feeling sore, particularly in the morning.

Laryngitis. Ongoing irritation can sometimes affect the vocal cords, creating hoarseness or a change in the voice.

Sleep disturbance. Digestive discomfort at night can interrupt sleep, contributing to restless nights and repeated awakenings.

How to ease night-time digestive discomfort

Night-time digestive discomfort can disrupt your natural sleep rhythm, leading to fatigue and further digestive sensitivity. Research has found that irregular sleep patterns are associated with changes in gut bacteria.

Lack of sleep can create stress that affects the gut’s microbiome, and good quality sleep plays an essential role in digestive wellbeing. Adults are generally encouraged to aim for 6 to 9 hours of sleep per night.

If you’re experiencing discomfort that is affecting your sleep, there are steps you can take to help ease it.

Waking up with digestive discomfort in the night? Try sleeping in a more upright position

Digestive discomfort can happen at any time, but many people find it more noticeable at night because lying flat makes it easier for stomach contents to move upward.

Propping yourself up with extra pillows or using a wedge pillow to elevate your upper body can help minimise this.

Best sleeping position for digestive comfort

Alongside elevating your upper body, studies show that symptoms may feel less intense when sleeping on your left side rather than your right side or back.

Changing your diet

Some foods may contribute to night-time digestive discomfort, so being mindful of what you eat in the hours before bed can make a difference.

Foods that may contribute to night-time digestive discomfort

Common contributors include:

Large late-night meals
Spicy or acidic foods
Chocolate
Caffeine, carbonated drinks or alcohol
Peppermint or mint flavoured gum
Onions and garlic

To support more comfortable evenings, it can help to limit or avoid any foods that you notice trigger your digestive discomfort, or consider a natural method of supporting digestive comfort.

Keeping a food journal can help identify what may be affecting you personally and increase awareness of your eating patterns.

Waking up with digestive discomfort in the night

If you often wake up with digestive discomfort during the night, you’re not alone. Many people across the UK experience night-time digestive issues.

Long-term night-time digestive discomfort can affect sleep, throat comfort and general wellbeing.

Other ongoing complications associated with unmanaged digestive discomfort may include:

Changes to the lining of the oesophagus
Irritation or inflammation in the oesophagus
Narrowing of the oesophagus over time, which can make swallowing more difficult

Natural support for digestive comfort

If you need support for your digestion, you can choose ingredients that help maintain digestive comfort and overall gastrointestinal wellbeing.

Calcium contributes to the normal function of digestive enzymes.

Biotin contributes to normal macronutrient metabolism and to the maintenance of normal mucous membranes.

Marshmallow may help to support digestion and gastrointestinal health.

Slippery elm helps to soothe the lining of the oesophagus and stomach.

Gut Smart COOL fruity chewable tablets begin working as soon as you chew them, supporting immediate comfort for moments of digestive discomfort.

When to talk to your GP

If you have been experiencing ongoing symptoms, we recommend speaking to your healthcare provider, especially if they persist for an extended period.