How to Relieve Trapped Wind in Bed
Gemma HenryWe’ve all been there at one time or another — tucked up in bed, ready for a peaceful night’s sleep, when seemingly out of nowhere, a sharp pain grips your stomach. We’re talking about trapped wind.
Trapped wind is uncomfortable, annoying, and – being completely honest – not the most glamorous of problems. But don’t worry, if you’re suffering from trapped wind in bed, you’re not alone!
Here, we share our top tips on how to relieve trapped wind in bed so that you can finally get the rest you need.
1. Change your sleeping position
Sometimes, all you need is a little shift in position to help those air pockets escape. Try these different positions to see if they can help relieve your trapped wind in bed:
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Lie on your left side – This can help move gas along your digestive tract more easily (1).
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Bring your knees up to your chest – A gentle rocking motion can help ease the discomfort (2).
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Try the ‘wind-relieving’ pose – Lie on your back, pull one knee to your chest, hold for a few seconds, then switch sides (3).
2. Gentle abdominal massage
A light stomach massage can work wonders for anyone trying to relieve trapped wind in bed. Using your fingertips, massage your abdomen in circular motions, moving clockwise. This follows the natural path of your intestines and encourages gas to move along (4).
3. Sip some peppermint or ginger tea
A warm drink can help relax your digestive system, making it easier for trapped gas to escape. Peppermint tea is particularly good at soothing the gut (5), while ginger can help with bloating and digestion (6). If you’re feeling fancy, a drop of peppermint oil in warm water can also do the trick.
4. Deep breathing exercises
Slow, deep breaths can relax your muscles and encourage trapped wind to move (7). Try inhaling deeply through your nose, holding it for a few seconds, and then slowly exhaling through your mouth. Repeat this for a few minutes and see if you feel any relief.
5. Light movement (yep, even while you’re in bed)
If you’re able to, a bit of gentle movement can help shift the gas along. Try the below light exercises to see if they can help relieve your trapped wind in bed:
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Knee-to-chest stretches – Similar to the wind-relieving pose, this can help expel gas.
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Seated forward bend – If you can sit up, try reaching towards your toes; this compresses the stomach and can help move things along (8).
6. Avoid swallowing any more air
If you’re dealing with trapped wind, the last thing you’ll want is to make it worse. Avoid chewing gum, drinking fizzy drinks, or talking while eating, as these can all cause you to swallow more air (9).
7. Consider over-the-counter remedies
If all else fails, there are some pharmacy remedies that can help break down gas bubbles, such as simethicone-based products (think Tums or Rennies). If trapped wind in bed is a regular issue for you, it might be worth keeping some handy.
Trapped wind in bed FAQs
How long does trapped wind last?
It varies from person to person, but most cases of trapped wind are resolved within a few hours. If you frequently experience trapped wind, consider taking a good luck at your diet and eating habits. This might need to be adjusted slightly for future prevention.
Can trapped wind cause severe pain?
Yes, trapped wind can be really painful. At times, it can even mimic more serious conditions like appendicitis or gallstones. If the pain is severe or persistent, it’s always best to consult your GP.
What foods cause trapped wind?
Common culinary culprits that can lead to trapped wind include beans, lentils, cabbage, broccoli, fizzy drinks, and artificial sweeteners (10). Dairy can also be an issue for anyone who is lactose intolerant.
Is trapped wind a sign of something more serious?
Occasionally, trapped wind can be linked to conditions like IBS, acid reflux, or food intolerances (11). If you experience regular discomfort, it’s definitely worthwhile speaking to a healthcare professional.
Can stress cause trapped wind?
Yes! Stress and anxiety can affect digestion, leading to bloating and gas buildup (12). Practicing relaxation techniques may help.
How to relieve trapped wind in bed: final thoughts
Trapped wind in bed is not fun. But with a few simple tricks, you’ll be able to ease the discomfort and (hopefully) let it all out. So next time you’re lying there feeling bloated and in pain, give these tips a try—you’ll be back to sweet dreams in no time!
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Gemma Henry - Content Lead
Gemma finds sleep fascinating and describes the discovery aspect of her role as eye-opening. Her keen eye for detail and dedication to thorough research ensures that Bensons customers get the informative sleep-based advice they're looking for.