Sleep flatulence can be embarrassing, especially if you sleep with your partner or friend. But it's common, and we all fart nearly 15 times per day. Flatulence at night is probably triggered by diet and lifestyle, though some gastrointestinal disorders can lead to excess gas. While you may feel like you cannot control your body, you can do several things to help lower your chances of passing gas when sleeping.
If you'd like immediate relief, there are various short-term solutions, like adjusting your diet and exercise routine. If you still experience sleep flatulence, confer with your doctor or opt for other medical alternatives.
Please keep reading as we touch on other matters related to sleep flatulence.
Can You Fart in Your Sleep?
While asleep, the anal sphincter muscle loosens as gas accumulates, so it's no surprise to fart when sleeping. To enjoy your sleep at night, you should first understand why humans fart and the factors contributing to gas buildup. You can lessen your nighttime flatulence by making simple adjustments to your lifestyle.
What Causes Farting in Your Sleep?
The same reason for farting while awake applies to farting while asleep. The following mechanisms produce gas in your intestines:
- Swallowing air
- Stomach acid being neutralized
- Intestinal bacteria creating hydrogen and methane
Gases produced by bacteria in the intestines account for almost 75% of flatulence. This gas can be ousted at any time, whether you are awake or asleep. Although we all experience gas, some individual factors influence how much gas one's body creates. Here's what causes farting in your sleep:
- Foods and Drinks
Certain foods and beverages increase your body's ability to produce gas. Such foods are referred to as flatulogenic because they aggravate flatulence. Here are some of the foods that can increase gas:
- Prunes and figs
- Onions, leeks, and garlic
- Beans and peas
- Artificial sweeteners
- Carbonated drinks like sparkling water
- Cabbage and cauliflower
It must be noted that different people will experience gas after consuming certain foods. Not everyone will fart more after eating the items mentioned above, and others may find that foods ( not mentioned on this list ) cause them to have gas.
- Lifestyle Factors
Besides your diet aspects, the following practices can increase the amount of gas you pass:
- Taking antibiotics
- Eating hurriedly
- Wearing loose dentures
- Smoking cigarettes
- Chewing gum with artificial sweeteners
- Medical Issues
Several gastrointestinal disorders and conditions can result in excessive gas:
- Irritable Bowel Syndrome: This condition involves abnormalities in how your gut and brain connect, but the digestive system appears in good condition. Apart from excess gas, people with irritable bowel syndrome usually endure abdominal pain, constipation, or diarrhea.
- Celiac Disease: this autoimmune, genetic disorder occurs when your small intestines are damaged due to the consumption of gluten, a kind of protein. Aside from gas, you may experience irritability, pain, or depression. Treatment involves switching to a gluten-free diet.
- Stomach cancer or Colorectal: cancer occurs when abnormal cells proliferate in different body parts, sometimes damaging adjacent healthy cells. Excess gas may build up if cancer blocks the digestive tract.
- Small Intestinal Bacterial Overgrowth: if you experience this condition, you either have a specific type of bacteria in your small intestine or an overgrowth of bacteria. For this reason, you may have more gas than expected and other symptoms such as diarrhea.
Note: These are only a few leading causes of farting while sleeping. There's more!
How to Stop Farting in Your Sleep
Adopt the following lifestyle interventions to help reduce passing gas in your sleep:
- Split your meals into small portions all-day
You can alleviate the amount of gas in your body by consuming smaller food portions. Plan to eat around six small meals daily rather than following the common routine: breakfast, lunch, and dinner. Knowing this, you should prepare smaller snacks instead of larger, excessive foods.
- Avoid eating food at bedtime.
Because gas is produced during digestion, you should not set your GI tract in motion when you're about to sleep. Therefore, you should steer clear of snacks about 3-4 hours before sleeping. Although this won't halt your sleep flatulence, it will significantly lessen it.
- Chew food slowly
Take time to enjoy your meal, be it a simple snack or a meal. If you eat quickly, you take in extra air, increasing your likelihood of farting later. As such, you should eat your food at a moderate pace to cut down the excess air you intake.
- Quit Smoking Cigarettes
Try to cut back on the number of cigarettes you smoke every day. When you smoke, you suck in plenty of extra air unintentionally. Therefore, you should quit smoking, so you ingest less air, eliminating the chances of passing gas at night.
- Avoid fizzy beverages
If you're addicted to soda, try limiting the number of carbonated beverages you take daily. Choose flavored non-fizzy drinks like fruit-flavored water. You do this because drinking too much soda causes extra gas in your digestive tract, resulting in more flatulence.
Note: If the above solutions do not help, you should consult your doctor. Ask your doctor if you should cut back or eliminate foods that cause gas from your diet. It would help to exercise caution when making dietary adjustments, as many foods that bring about gas are components of a healthy diet, and you want to avoid going for a diet that doesn't comply with your dietary needs.
Find a Futon Mattress to Sleep Well
Studies show that a low body temperature enhances sleep quality, while higher temperatures compromise your sleep cycle. Therefore, a good futon mattress made with breathable materials can help you sleep well and longer.
Because uneven support and too much sinkage can aggravate pain from a poor sleeping position, most heavier sleepers need a mattress that reinforces their bodies to keep them on a uniform plane.
If this is you, look no further than the MAXYOYO Japanese futon mattress. This mattress offers pressure relief and excellent contouring associated with high-quality mattresses without bottling up heat. Generally, the MAXYOYO Japanese futon mattress has a well-rounded performance, great build quality, and affordable pricing, making it outperform other futons on sale.