With Acid Reflux, How You Sleep Matters

Photo by Christopher Jolly on Unsplash

Acid reflux doesn’t just disrupt your days; it can creep into your nights, turning restful sleep into a restless ordeal. The good news? Adjusting your sleeping habits can make a big difference in managing symptoms and protecting your esophagus. Here’s why how you sleep matters—and what you can do to improve your nighttime comfort.

Why Sleep Position Matters

When you lie down, gravity no longer helps keep stomach acid in its place. This makes it easier for acid to travel back into your esophagus, leading to nighttime reflux symptoms such as heartburn, coughing, or a sour taste in your mouth. Over time, repeated exposure to stomach acid can cause irritation or damage to the esophagus lining.

Sleep Solutions to Ease Acid Reflux

Here are some practical tips for adjusting your sleep environment and habits to minimize reflux symptoms:

1. Sleep on Your Left Side. Studies have shown that sleeping on your left side can reduce acid reflux. This position helps keep your stomach below your esophagus, reducing the likelihood of acid traveling upwards. Avoid sleeping on your back or right side, as these positions can exacerbate symptoms.

2. Elevate Your Upper Body. Sleeping flat increases the risk of reflux. Instead, elevate the head of your bed by 6–8 inches using blocks or a wedge pillow. This angle helps gravity keep stomach acid where it belongs.

3. Finish Eating Early. Avoid eating within 2–3 hours of bedtime. Going to bed on a full stomach increases the likelihood of acid reflux, as your stomach is still actively digesting food.

4. Wear Loose Clothing. Tight waistbands and restrictive clothing can put pressure on your abdomen, encouraging acid to flow back into your esophagus. Opt for loose, comfortable sleepwear.

5. Choose the Right Mattress and Pillows. If you’re using a wedge pillow, make sure it supports your upper body and not just your head. Alternatively, consider an adjustable bed that allows you to raise your upper body.

Bedtime Routines for Reflux Relief

• Hydrate Wisely: Avoid acidic beverages like coffee, tea, or citrus juices before bed. Opt for soothing, non-caffeinated options such as herbal teas (avoid peppermint).

• Relax Before Bed: Stress can worsen acid reflux. Engage in calming activities like reading, gentle yoga, or deep breathing to prepare your body for rest.

• Track Your Triggers: Keep a food diary to identify any specific foods that lead to nighttime reflux. Avoid these in the evening.

When to Talk to Your Doctor

If you’re making these adjustments but still struggling with nighttime acid reflux, consult your healthcare provider. Persistent symptoms may indicate gastroesophageal reflux disease (GERD), which can require additional treatment or medication.

The Takeaway

Your sleep environment and habits can greatly impact acid reflux symptoms. By making small changes, such as sleeping on your left side, elevating your upper body, and finishing meals earlier, you can enjoy more restful nights and better overall health.

A good night’s sleep shouldn’t be out of reach—even with acid reflux. With these strategies, you can reclaim your rest and wake up ready to take on the day.