Farting to some people is quite funny. It is not so funny if you suffer from excess gas when you are sleeping or trying to sleep. It can cause embarrassment, marital problems and even be the sign of a health condition. Here’s some ideas as to how to stop farting in your sleep.
What Will I Learn?
How to Stop Farting in Sleep
Farting is a part of life. There’s no escaping it, so you might as well get used to it. According to the Cleveland Clinic, the average person farts 14 to 23 times per day.
Farting is not restricted to our waking hours, it also happens during sleep. However, most people will be unaware they are farting in bed unless they have a sleep partner who lets them know what’s been happening during the night.
Perhaps you are reading this article because your nearest and dearest has dropped the bombshell and made you feel embarrassed.
If so you may be looking for a way to take action and make your bedroom a fart-free zone.
The truth is, there is nothing you can do that will totally stop you farting in your sleep. However, there are steps you can take to reduce the amount of intestinal gas you produce and to limit the smell.
It’s just a case of understanding how your body works and avoiding things that may make your farting worse.
However, before going any further, it makes sense to provide a brief insight into the reasons why we fart.
When you are asleep, you do not have the opportunity to try and control your farting.
Why Do We Fart?
The word “fart” refers to the emission of intestinal gas. Although the sound can be amusing, the same cannot always be said for the smell.
Intestinal gas often builds up while your body is processing food. The build-up generally happens in the large intestine (colon).
It’s the result of gut bacteria digesting carbohydrates that have not been processed in the small intestine.
All that gas has to go somewhere so it escapes via the anus as a fart.
Not all farts happen this way. There can be other contributing factors as well. Some people “gas up” by rushing their food, swallowing air in the process. Carbonated drinks and beer can also add gas to the system.
Eating certain types of food can make you more prone to farting as well. These can also affect you while sleep.
During the day, people are often aware when a fart is getting ready to emerge. When you know one is on its way, it’s usually easy to save modesty by releasing it gently or detaining it until you are out of earshot of other people.
When you are asleep, you do not have the opportunity to try and control your farting. The anal sphincter relaxes slightly during sleep. When the gas arrives at the anus, the sphincter does not offer much resistance so it’s easy for the fart to pass through.
Unless it’s an unusually loud or violent emission and you are still in a light stage of slumber, farting in your sleep is unlikely to make you wake up.
Farting Vs. Pooping (In Your Sleep)
If it’s so easy to fart in your sleep, how is it that people don’t poop in their sleep too? Fortunately, although the anal sphincter relaxes sufficiently to allow the easy passage of wind, it does not relax enough to let any feces escape.
Of course, there are people who poop in their sleep but this normally due to other factors, such as diarrhea or muscle/nerve damage due to aging or childbirth.
Diseases and Disorders That Can Cause Excessive Farting
Certain diseases and disorders also have the potential to make you fart more often than normal. Both during the day and while you are asleep.
- Celiac disease
- Crohn’s disease
- Lactose intolerance
- Other food Intolerances
- Changes in bowel bacteria
- Irritable bowel syndrome (IBS)
Hormonal changes also make some people more prone to gas. Women can be especially prone to such changes, especially when they are pregnant, mensurating, or going through “the change of life.”
Vegans and vegetarians may also be more prone to farting. Plant-based diets are high in fiber. That’s good on many levels.
Fiber is an important nutrient. Unfortunately, certain types of fiber can also make you start pumping out additional intestinal gas.
How to Reduce Your Farting During Sleep
We’ve looked at the things that make you fart. We’ve also touched on some of the things that can make it worse. Now, let’s take a look at the steps you can take to reduce the amount of farting you do during sleep.
1. Eat Slowly
There are many reasons why you should avoid rushing your food.
When you eat slowly and chew your food well, it aids digestion and allows you to attain more nutrients. Eating slowly also gives you time to enjoy your food.
When you eat too fast, you can swallow air. You are unlikely to be aware of this unless it escapes as a burp or gives you the unpleasant stomach pains that signify trapped wind.
Although some of the air may escape via the mouth, there’s a good chance much of it will not. Instead, it continues its journey through the intestinal tract until it has the opportunity to leave at the other end.
As well as eating slowly, it’s also best to avoid eating on the go. Eating while walking or rushing for a bus can cause your intestines to fill up with gas.
2. Don’t Chew Gum
Lot’s of people have a gum-chewing habit. Unfortunately, although gum can be good for giving you minty-fresh breath, it can also help fill you with wind.
When you chew gum, you are more prone to swallowing air and the problems don’t end there.
Sorbitol and other natural sweeteners that are often present in gum can also help fill your intestines with gas. [source]
3. Stop Smoking
Smoking is another habit that can fill you with gas and keep you farting in your sleep. It’s not just traditional tobacco products, vaping can do it too.
When you take a drag on your cigarette, pipe, or vaping device it can cause you to swallow air.
Of course, there are many better reasons to stop smoking but it’s a hard habit to break. If you want to stop but are finding it difficult to do so, your doctor may be able to offer help and advice.
4. Avoid Beer and Carbonated Beverages
Drinking beer or carbonated beverages is another good way to fill your stomach and intestines with gas. As far as farting goes, it can be especially bad if you drink these options within a few hours of going to sleep.
If you are a guy who likes to have a few beers before bed, this is something you may not be happy to hear. Nevertheless, all that gas in your beer could be one of the main reasons you are farting in bed.
Excessive alcohol can also contribute to snoring – so a double whammy for your partner!
Consider ditching the beer and changing to wine. Better still, have a glass of water or some sugar-free juice.
5. Use an Enzyme Supplement
Enzyme supplements also have the potential to stop you farting so much in your sleep. Especially ones that provide enzymes that help your digestive organs break down complex carbohydrates.
A good enzyme supplement can help your body breakdown more carbs in the small intestine. This means there will be less carbs for the bacteria to process in the large intestine and, of course, less likelihood of gas.
6. Take Advantage of Probiotics
Probiotics are very popular these days and not without good reason. They can support good health in many different ways.
Some strains of probiotic bacteria breakdown the hydrogen gas other bacteria strains emit during digestion.
Probiotics may also help with IBS and other gut conditions that have the potential to fill you with gas.
7. Don’t Ignore Constipation
Constipation is a common problem. Taking decisive steps to remain regular is another good way to reduce the amount of farting you do in your sleep.
Poop contains a lot of bacteria. You don’t want it hanging around too long in your guts. Allowing it to remain there too long only gives it extra time to ferment and produce unpleasant-smelling gas.
There are several steps you can take to tackle constipation. Drinking more water is one of them. It will help soften things up. Eating extra fiber or using a high-fiber supplement will also help get things moving.
If your constipation is really bad, you may also need to consider using a stool-softening medication.
8. Get Plenty of Exercise
Exercise can help keep your digestive organs healthy. Options like running, walking and sit-ups can be particularly good because they may also help relieve constipation and keep you regular.
9. Eat Less Gas-Producing Foods
Some foods make you produce more gas than others. Certain carbohydrates are prime offenders.
Unfortunately, you may need to eat them to maintain a healthy diet. Moderation is the key.
Foods you may need to reduce include:
- Brussels Sprouts
If you are lactose intolerant you will need to avoid dairy products as well.
How to Stop Farting in Sleep – The Bottom Line
Although you will never be able to put a complete stop to the amount of farting you do in your sleep, you should be able to reduce it to an acceptable level.
However, if you think your farting might be due to Celiac disease, IBS, or another medical condition it’s advisable to share your concerns with a doctor.
If a medical condition is part of the problem a doctor will be able to provide appropriate treatment and advice.