Constipated? Experts say you could be sleeping in the wrong position – here’s how to fix it

Switching up your sleeping position could speed up your recovery from a number of common ailments — from constipation to flu, according to experts.

If you suffer from a sluggish system, for instance, sleeping on your left side could help, sleep adviser Lisa Artis has recommended. 

‘This position encourages the natural flow of food and waste through your digestive system,’ she said.

This allows gravity to move waste from the small intestine to the large intestine more efficiently.’

In contrast, lying flat on your back does the opposite, slowing digestion, and potentially make constipation last longer. 

By the same logic, those with diarrhoea should try sleeping on their right side.

‘This position could slow stool frequency by encouraging it to stay in the lower part of the digestive tract longer, preventing it from reaching the colon too quickly,’ she said. 

Ms Artis, who is deputy chief executive of The Sleep Charity, also advised considering sleep positioning when suffering other common problems, like cold and flu and urine infections.

For urinary tract infections (UTIs), Ms Artis recommended opting for the foetal position — curling up into a ball on your side — or sleeping on your back with the legs slightly apart.

This is said to ease pressure on the bladder, which could reduce discomfort.

Ms Artis added that women wanting to avoid UTIs first place should steer clear of sleeping in tight underwear such as thongs. 

‘E. coli, the most common bacteria in the colon and a leading cause of UTIs, can easily cling to the string back of a thong,’ she said. 

‘Even slight movements during sleep can cause the material to shift, potentially transferring E. coli bacteria dangerously close to the vaginal area.’ 

For patients prone to kidney stones, Ms Artis suggested regularly alternating the side you sleep.

This advice is based on a University of California study on patients with recurring stones which found 76 per cent developed the painful mineral deposits in the kidney that matched their preferred sleeping side.

For acid reflux, a common condition affecting a quarter of the population where stomach acid rises up the throat triggering heartburn, sleeping on the left side with the body slightly elevated is recommended.

Ms Artis explained that this position helps keep stomach contents below the oesophagus — the food pipe — minimising the chances of acid flowing up towards the throat. 

In contrast, sleeping on the right side can slow the drainage of any stomach acid that leaks into the oesophagus, potentially worsening symptoms.

Meanwhile, patients with ear infections are advised to ensure they sleep with the affected ear facing up.

Ms Artis said this helps the build-up of fluid in the ear drain naturally.

Lying on your back is the recommended position for a blocked nose and congestion, with sufferers also advised to prop their head and shoulders up at a 45-degree angle using a pillow.

Ms Artis said: ‘This position prevents mucus from pooling in your throat, which can trigger coughing fits and make breathing more difficult.’

Those with the sniffles were warned against sleeping face down as this could make congestion worse. 

Ms Artis, who produced the advice with mattress company Simba, said: ‘A solid eight hours of uninterrupted rest helps the body fight infections, speeding up recovery and restoring energy. 

‘Without enough sleep, we wake up feeling overtired and irritable, making it even harder to shake off illness.’

While eight hours of sleep is recommended surveys suggest the average Briton gets just six hours and 20 minutes a night.