Why trapped wind might feel worse in bed

If you’ve ever noticed that bloating and trapped wind symptoms feel worse once you hit the pillow, you’re not alone. Many people find that discomfort becomes more noticeable at night – just when you’re trying to wind down and relax.

This is often down to a mix of a few common factors. Here are some of the main reasons trapped wind can feel worse in bed:

• Your posture – gas tends to move more easily when you’re sitting up or standing. Lying down can make it harder for gas to move through the digestive tract
• Eating late or large meals – eating a large meal late at night can leave your digestive system playing catch-up. Food that hasn’t fully digested before bedtime may increase bloating and make trapped wind more noticeable
• Swallowing air – talking while eating, such as catching up with your partner after work, eating or drinking too quickly, sipping fizzy drinks or chewing gum in the evening can all lead to extra air ending up in your gut, which may contribute to trapped wind

While these factors can make nighttime symptoms worse, the good news is that there are plenty of practical steps you can take to ease discomfort and support a better night’s sleep. Let’s explore some of the most effective tips below.

How to reduce trapped wind in bed

When bloating strikes at bedtime, it can leave you tossing and turning instead of drifting off peacefully.

If trapped wind is keeping you awake, there are several simple strategies you can try. From gentle adjustments to your sleeping position to mindful evening habits, the following tips can make a noticeable difference to your night’s rest.

1. Adjust your sleeping position

Finding a position that eases pressure on your stomach may make trapped wind less uncomfortable.

While we don’t have evidence that sleeping on your left side can ease trapped wind, some studies suggest it may reduce acid reflux symptoms compared to sleeping on your right side or on your back.

2. Gentle stretches and movements

Gentle movement can help food and gas travel through your digestive system more easily, reducing the discomfort that may be keeping you awake:

• Yoga-inspired poses – you may like to try simple yoga positions, like Downward Dog or Child’s Pose
• Gentle abdominal massage – using your hand, softly but firmly massage your lower stomach from right to left to encourage trapped gas to pass

Some people also find that light activity before bed, such as a short walk after dinner, helps gas move through the gut and prevents discomfort later on.

For more stretches and movements to help make bedtime more comfortable, check out our exercises for trapped wind guide.

3. Avoid eating too much, too close to bedtime

Eating late in the evening can sometimes make trapped wind worse. Having a large meal just before bed may leave you feeling uncomfortable, because food hasn’t had enough time to digest properly. If this sounds familiar, try to leave at least 2–3 hours between your last meal and lying down.

It can also help to avoid overeating at your evening meal, as being too full can add to that uncomfortable bloated feeling. Instead, stick to smaller portions spread throughout the day and avoid skipping meals, which can sometimes lead to eating more later on.

When you do sit down to eat, keep an upright posture and avoid lying down straight afterwards – staying vertical helps your digestion along.

4. Watch what you eat and drink in the evening

What you eat and drink in the evening can affect how comfortable you feel once you’re in bed.

Some people find that certain foods make bloating or wind worse. Some common trigger foods and drinks that you may wish to limit in the evening include:

• Gas-producing foods like onions, lentils, beans and cabbage
• Rich, processed, spicy or fatty foods
• Fizzy drinks, alcohol and caffeinated drinks
• Foods containing the sweetener, sorbitol
• Foods you know you’re intolerant to

You can use a food diary or app to help determine your trigger foods. Make a note of everything you eat and any symptoms you have to see if you notice any patterns.

5. Manage stress before bedtime

Stress and anxiety can affect digestion and lead to bloating or trapped wind too.

When you’re tense or worried, your body’s natural digestive rhythm can be disrupted. For some people, this slows things down, causing bloating, discomfort or constipation. For others, it may speed things up, leading to diarrhoea. Stress can also affect appetite, make you swallow more air or simply leave you feeling too unsettled to eat comfortably.

Finding ways to manage stress before bedtime can really help. Simple relaxation techniques – such as slow breathing, mindfulness exercises or gentle stretching – can calm your body and mind, making it easier to drift off to sleep.

Creating a relaxed environment at mealtimes and before bed can also support healthy digestion.

6. Consider over-the-counter remedies

If lifestyle changes aren’t enough, over-the-counter remedies may help. These are available at pharmacies, supermarkets or online and come in tablets, capsules or liquids.

Rennie® Deflatine contains simeticone, which can help trapped wind and bloating by combining and dispersing small air bubbles in the stomach so they can be passed more easily. Its antacid properties can also provide relief from indigestion and heartburn.

Rennie Wind Relief Pro contains 250 mg simeticone in an easy-to-swallow soft gel capsule. It works by dispersing gas bubbles to ease trapped wind, bloating, flatulence and abdominal discomfort. Adults and adolescents 14+ can take one capsule up to four times daily, with or after meals or before bed.

If your symptoms are persistent, severe or accompanied by other issues like unexplained weight loss, blood in your poo or ongoing abdominal pain, speak to your doctor for further advice.

Trapped wind can feel worse in bed because lying flat makes it harder for gas to move through your digestive system. The good news is that simple changes like adjusting your sleeping position, regular exercise, dietary modifications and not eating close to bedtime can make a real difference.

If symptoms persist, over-the-counter remedies like Rennie® Deflatine can provide discreet and effective relief so that you can focus less on discomfort and more on what matters most – enjoying restful sleep and quality time with your loved ones. And if your symptoms don’t improve or you notice anything unusual, it’s always best to speak with your doctor for advice.