Colin Snow
Acid reflux, also known as gastroesophageal reflux, is a common condition that occurs when stomach acid flows back into the oesophagus, causing symptoms like heartburn, regurgitation, chest pain, and nausea. This condition can be particularly disruptive at night, often intensifying when lying down due to the absence of gravity to keep stomach acid down. As a result, acid reflux can significantly impact sleep quality, with up to 79% of individuals with gastroesophageal reflux disease (GERD) experiencing symptoms after bedtime.
| Characteristics | Values |
|---|---|
| Occurrence | Acid reflux is a common experience for people with gastroesophageal reflux disease (GERD). It is estimated that up to 20% of the US population has GERD. |
| Causes | Lying down flat negates the effect of gravity, which usually helps keep stomach acid down. Saliva production, which can help neutralize stomach acid, is also reduced during sleep. |
| Risk factors | Eating a large or fatty meal, bending over, smoking, drinking alcohol, eating certain foods, and wearing tight-fitting clothing can all increase the risk of acid reflux. |
| Symptoms | Heartburn, regurgitation, chest pain, nausea, coughing, choking, and asthma-like symptoms. |
| Complications | GERD can cause inflammation and ulcers of the esophagus, scar tissue that narrows the esophagus, spasms affecting the airway, chronic cough, damage to teeth, and exacerbated asthma symptoms. |
| Prevention and treatment | Lifestyle changes, over-the-counter medications, antacids, sleeping on the left side, elevating the head while sleeping, and eating smaller meals earlier in the day can all help prevent or treat acid reflux. |
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What You'll Learn
Sleep on your left side
Acid reflux, or gastroesophageal reflux, is when stomach acid flows back into the oesophagus, causing heartburn and other symptoms. This can be exacerbated when lying down, as gravity no longer helps keep the stomach acid down. This can cause serious sleep disruption, with some people reporting feeling like they are choking on stomach acid when they wake up.
If you are experiencing acid reflux, sleeping on your left side may help to alleviate reflux-related sleep problems. This is due to the anatomy of the stomach and its position in the body. The stomach is a curved organ, with most of its volume in the left side of the upper abdomen. This means that sleeping on your left side positions your lower oesophageal sphincter in an air pocket above your stomach contents. As a result, acid exposure time is decreased, and acid clearance time is improved, reducing the risk of tissue damage and improving GERD-related quality of life.
Multiple studies have found that sleeping on your left side is the best position for reducing acid reflux and GERD symptoms. Sleeping on your back or right side can make reflux more likely. Elevating the head of your bed by about six inches can also help to reduce GERD symptoms, as it uses gravity to your advantage. However, it is important not to try to achieve this elevation by stacking pillows, as this can lead to back or neck pain and increased pressure on the stomach, which could make GERD symptoms worse.
In addition to improving your sleep position, there are several other lifestyle changes you can make to reduce acid reflux and improve your sleep. These include eating smaller meals, allowing more time for your food to digest before lying down, avoiding tight-fitting clothing, and taking heartburn medication.
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Avoid eating before bed
Acid reflux, also known as gastroesophageal reflux, is a backflow of acid from the stomach into the oesophagus. This can cause heartburn and other symptoms. Chronic acid reflux is called GERD.
If you experience acid reflux at night, it may be because you are lying down too soon after eating. Gravity plays a role in keeping acid down, so it's best to eat several hours before going to bed. This allows more time for your food to digest and empty from your stomach, helping to decrease the likelihood of acid backing up into your oesophagus at night.
If you have acid reflux, it's a good idea to eat smaller meals. Larger meals expand your stomach and put pressure on your LES (lower oesophageal sphincter). Smaller meals digest faster and don't stimulate your stomach to produce as much acid.
If you experience GERD symptoms at night, try to eat your meals at least three hours before lying down or going to bed. This will help to improve your symptoms and reduce the risk of choking on reflux at night.
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Elevate your head while sleeping
If you frequently experience acid reflux at night, one way to counter it is by elevating your head while sleeping. This method helps combat acid reflux by utilizing gravity to prevent stomach acid from creeping back up into your esophagus, which can cause discomfort and disturb your sleep. Here are some detailed instructions on how to effectively elevate your head for a more comfortable and restful slumber:
Firstly, consider investing in a adjustable bed. By elevating the head of the bed, you can achieve a comfortable sleeping position that promotes better digestion and reduces the risk of acid reflux. Aim for an elevation of around 6 to 9 inches (15 to 23 centimeters) by raising the head of your bed or adjusting the frame. This height is often sufficient to keep stomach acids down and provide relief.
If purchasing a new bed isn't feasible, don't worry; there are other effective solutions. Using a wedge pillow is a great alternative. These pillows are designed with a gradual slope that gently elevates your upper body, including your head and chest. The incline helps keep your upper body positioned above your stomach, preventing acid reflux. Wedge pillows come in various sizes and angles, so choose one that feels comfortable and provides adequate support.
Another simple option is to use firm, regular bed pillows to elevate your head. Stack two or three pillows or use a specially designed wedge-shaped pillow to prop up your upper body. Ensure the elevation starts from your shoulders, providing a gradual slope for your head and neck. This method is cost-effective and convenient, but be mindful that regular pillows may not provide the same consistent support as a wedge pillow or an adjustable bed.
Additionally, you can also try sleeping on your left side. This position helps to keep stomach acids down and can be especially beneficial if combined with an elevated sleeping position. If you find it challenging to remember your sleeping position throughout the night, try placing a firm pillow or a rolled-up towel behind your back to prevent you from rolling onto your back or right side.
Remember, finding what works best for you may require some experimentation. You might need to try different methods of elevation and sleeping positions to determine what provides the most relief from acid reflux and ensures a good night's sleep.
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Avoid tight-fitting clothing
Acid reflux, also known as gastroesophageal reflux, occurs when stomach acid rises into the oesophagus, causing heartburn and other symptoms. This can be aggravated by wearing tight-fitting clothing, especially around the waist and abdominal area. Here are some reasons why you should avoid tight-fitting clothing to prevent acid reflux:
Increased pressure on the stomach
Tight-fitting clothing, especially around the waist and abdominal area, can put increased pressure on the stomach. This pressure can then push the stomach acid back up into the oesophagus, causing heartburn and other symptoms of gastroesophageal reflux disease (GERD). Clothing that is loose-fitting and comfortable around the waist is recommended to reduce these symptoms.
Encouraging escape of stomach acid
Tight clothing, such as elastic waistbands, snug-fitting tops, and restrictive shapewear, can place unnecessary pressure on the midsection. This pressure can encourage stomach acid to escape through the lower oesophageal sphincter, leading to heartburn and GERD symptoms. Opting for adjustable waistbands or flowy tops can provide breathing room and reduce pressure.
Disrupting sleep
GERD is a chronic condition where acid reflux occurs regularly and severely, often disrupting sleep. Tight clothing can contribute to this disruption by causing discomfort and pain. Wearing loose-fitting clothing can help alleviate these symptoms and improve sleep quality for people with GERD.
Affecting acid reflux during sleep
Acid reflux is more likely to occur at night when lying down because gravity no longer helps keep stomach acid down. Wearing tight clothing that puts pressure on the stomach can further increase the likelihood of acid reflux during sleep. Elevating the head while sleeping and allowing sufficient time for food digestion before lying down can also help reduce acid reflux episodes.
In summary, avoiding tight-fitting clothing is important to prevent acid reflux, especially for those suffering from GERD. Wearing loose and comfortable clothing can reduce the pressure on the stomach, minimise the escape of stomach acid, improve sleep quality, and decrease the occurrence of acid reflux during sleep.
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Take over-the-counter medications
If you are experiencing acid reflux, it is a good idea to discuss it with a healthcare provider. They can assess whether it is causing you complications that you may be unaware of. They may also recommend over-the-counter (OTC) medications to help manage your symptoms.
There are several over-the-counter medications that can help manage acid reflux and its symptoms. Antacids, for example, are fast-acting drugs that neutralise stomach acid and provide immediate relief for mild-to-moderate symptoms. They work by changing the stomach acid that causes heartburn, a common symptom of acid reflux. Antacids also usually contain simethicone, an ingredient that helps your body get rid of gas. However, some antacids contain ingredients that can cause diarrhoea (such as magnesium) or constipation (such as aluminium), so be sure to follow the directions on the label to avoid overuse.
H2 blockers are another type of OTC medication that can help with recurrent and more severe symptoms. They work by reducing the amount of acid produced by the stomach and are best taken 30 minutes before meals. They can also be taken at bedtime to suppress nighttime acid production. Common OTC H2-blockers include Pepcid Complete, which combines the acid-neutralising capability of an antacid with the acid-reducing actions of an H2 blocker.
Proton pump inhibitors (PPIs) are also available over the counter and treat frequent heartburn (occurring two or more days a week). They are not intended for immediate relief of heartburn, as they may take one to four days for full effect. PPIs work by reducing the amount of acid produced by the stomach. Zegerid OTC is an example of an OTC PPI that combines a proton pump inhibitor with sodium bicarbonate.
In addition to these medications, promotility agents can also be used to treat heartburn associated with GERD. These agents work by stimulating the muscles of the gastrointestinal tract, which may help prevent acids from staying in the stomach for too long. Metoclopramide (Reglan) is a promotility agent occasionally used to treat heartburn, but it can have serious side effects, including drowsiness, fatigue, diarrhoea, restlessness, and movement problems.
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Frequently asked questions
Acid reflux occurs when stomach acid rises into the oesophagus. When lying down, gravity no longer helps keep the stomach acid down, making it easier for reflux to occur. In addition, saliva production that can usually help neutralize stomach acid is reduced during deeper stages of sleep.
There are several ways to sleep better with acid reflux. Firstly, you can try sleeping on your left side, as this positions your lower oesophageal sphincter in an air pocket above your stomach contents. You can also try elevating your head with a wedge pillow or propping up the top of the bed to allow gravity to help prevent food from backing up from the stomach into the oesophagus. Additionally, you can try incorporating certain foods into your diet, such as water, herbal teas, plant-based milk, and coconut water, and avoiding certain trigger foods.
Acid reflux that regularly disrupts your sleep can be a sign of obstructive sleep apnea (OSA). Chronic acid reflux can also lead to serious complications such as inflammation and ulcers of the oesophagus, scar tissue that narrows the oesophagus, spasms affecting the airway, chronic cough, damage to teeth, and exacerbated asthma symptoms.
