Nighttime Acid Reflux: Causes, Risks, and What You Can Do

Photo by Yuris Alhumaydy on Unsplash

It’s one of the most frightening ways to wake up—gasping for air, throat burning, heart pounding. You might not even know what’s happening at first. But if you’ve ever jolted awake feeling like you’re choking on something acidic, you’re not alone. This scary nighttime symptom is a lesser-known but serious sign of acid reflux.

Let’s break down why this happens—and what you can do to prevent it.

What’s Actually Happening?

When you lie down, gravity no longer helps keep stomach acid in your stomach. If your lower esophageal sphincter (LES)—the muscle that acts like a valve between your esophagus and stomach—is weak or relaxed, acid can rise into your esophagus. In some cases, it travels high enough to reach your throat or even your airway.

This is known as laryngopharyngeal reflux (LPR) or silent reflux, and it can cause:

• Choking or gasping sensations

• Coughing or wheezing

• Burning in the throat

• Sour taste in the mouth

• A feeling like something is stuck in the throat

At night, this can result in sudden choking episodes, especially if you've eaten too close to bedtime.

One Woman’s Story

Maria, one of our readers, described waking up “choking on acid like I was drowning.” At first, she thought it was a panic attack. It wasn’t until her doctor mentioned nighttime reflux that she made the connection. After elevating the head of her bed and cutting out late-night snacks, her episodes stopped completely. Her experience is more common than you might think—and preventable.

Common Triggers

Several factors can make nighttime reflux worse:

• Eating late at night

• Large or fatty meals

• Caffeine or alcohol before bed

• Lying flat right after eating

• Obesity or pregnancy

• Sleep apnea or nasal congestion

• Smoking

How to Prevent Nighttime Acid Choking

Thankfully, there are lifestyle changes and remedies that can make a huge difference:

1. Elevate Your Head While Sleeping

Raising the head of your bed 6–8 inches can keep acid where it belongs. Use a wedge pillow or blocks under your bedposts—not just regular pillows.

2. Don’t Eat Within 3 Hours of Bedtime

Give your stomach time to empty before lying down. Choose lighter, reflux-friendly dinners.

3. Avoid Common Triggers in the Evening

Steer clear of acidic, spicy, fatty, and fried foods before bed. Limit chocolate, alcohol, soda, and caffeine after mid-afternoon.

4. Sleep on Your Left Side

This position helps gravity keep acid in your stomach and may reduce reflux episodes.

5. Lose Weight if Needed

Even a modest weight loss can reduce pressure on the stomach and improve symptoms.

6. Try a Reflux-Friendly Diet

A low-acid, whole-food diet with fiber, vegetables, and non-citrus fruits can help soothe and strengthen digestion.

Natural Remedies to Try

In addition to lifestyle changes, some natural approaches may help reduce symptoms:

• Aloe vera juice (decolorized and purified only): May help soothe the esophagus.

• Deglycyrrhizinated licorice (DGL): Helps coat the esophagus and stomach lining.

• Slippery elm or marshmallow root tea: Known to reduce inflammation and irritation.

• Chewing gum after meals: Increases saliva, which can help neutralize acid.

Note: Always consult your healthcare provider before trying supplements, especially if you take medications.

When to Seek Medical Help

Occasional episodes can often be managed at home. But if you experience any of the following, talk to your doctor:

• Nighttime choking more than once a week

• Persistent cough or sore throat

• Difficulty breathing

• Hoarseness or voice changes

• Trouble swallowing

• Unexplained weight loss

These may indicate a more serious condition like LPR, GERD, or even esophageal damage.

A Word of Encouragement

If you’re waking up in a panic, choking on stomach acid, it’s more than just uncomfortable—it’s a sign your body needs help. The good news? You don’t have to live in fear of the night. With the right habits and awareness, you can sleep peacefully again.