Miya Pearson
Acid reflux, also known as gastroesophageal reflux, is a backflow of acid from the stomach into the oesophagus. Gastroesophageal reflux disease (GERD) is a condition marked by repeated episodes of reflux that negatively affect one's quality of life. Occasional episodes of reflux are normal, but when they occur regularly, they can have serious consequences. Since reflux is worse when lying down, people with GERD often experience an increase in the severity of symptoms while sleeping or attempting to sleep. However, there are several ways to sleep better with acid reflux, including lifestyle changes, sleep hygiene, and surgery in rare cases.
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What You'll Learn
Sleep on your left side
Sleeping on your left side is one of the best ways to combat acid reflux and heartburn at night. This is because the position of your body can influence the degree of reflux you experience. The esophagus is located in the centre of your body, while the stomach is a curved organ with most of its volume in the left side of the upper abdomen.
When you sleep on your left side, the esophagus and its muscle ring are positioned higher than the stomach. This means that acid can exit the esophagus more quickly, reducing the risk of tissue damage and more serious problems. Sleeping on your left side also helps prevent stomach acid from flowing back into the oesophagus, reducing heartburn and discomfort.
A small study published in the American Journal of Gastroenterology found that sleeping on your left side can help clear acid from the oesophagus faster than sleeping on your back or right side. The study monitored 57 people with chronic heartburn and found that while the position did not affect the number of reflux episodes, the acid cleared much faster when participants were on their left side.
If you are someone who suffers from acid reflux or heartburn, sleeping on your left side is a simple way to help alleviate your symptoms. You can also try sleeping with your upper body elevated, using a wedge pillow or by raising the head of your bed by a few inches. This can further reduce the risk of acid reflux during sleep.
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Elevate your upper body
Elevating your upper body while sleeping can help prevent the backflow of stomach acid, minimising GERD symptoms. This is because when you lie flat in bed, your throat and stomach are at the same level, making it easy for stomach acids to flow up your oesophagus, causing acid reflux.
To elevate your upper body, you can place blocks under the head of your bed, raising it by 4 to 6 inches. You can also use a wedge-shaped pillow that is at least 6 to 10 inches thick at one end. It is important to avoid substituting regular pillows, as these only raise your head and not your entire upper body.
If you are used to sleeping on your stomach, try using a full-body pillow or propping yourself up to discourage turning onto your stomach while you sleep. Sleeping on your back with an elevated head can also help. You can use a wedge pillow or elevate the head of your bed by a few inches.
Adjustable bed frames are another option for elevating your upper body. These beds allow you to elevate the upper body to a comfortable angle and provide flexibility to find the optimal position that suits your needs.
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Avoid trigger foods
Avoiding trigger foods is one of the most effective ways to prevent acid reflux at night. It is important to remember that trigger foods vary from person to person, so it is a good idea to keep a food diary to help you identify and manage your specific triggers. Once you know which foods trigger your acid reflux, try to avoid them, especially at dinner.
Foods and drinks to avoid
- Alcohol
- Caffeinated drinks such as coffee, tea, and cola
- Chocolate
- Peppermint
- Garlic
- Onions
- Milk
- Fatty foods
- Fried foods
- Spicy foods
- Greasy foods
- Acidic foods such as citrus fruits and tomato products
- Carbonated beverages
- Vinegar
Tips for preventing acid reflux at night
- Eat smaller, more frequent meals.
- Avoid eating within three to four hours before bedtime to allow your stomach to partially empty its contents.
- Avoid vigorous exercise for a couple of hours after eating, as it can send acid into your oesophagus.
- Stay upright after eating to reduce the risk of acid creeping up into your oesophagus.
- Avoid wearing tight clothing, especially around the waist, as it can put pressure on your stomach and lead to heartburn symptoms.
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Avoid late-night meals
Acid reflux, also known as gastroesophageal reflux, is a backflow of acid from the stomach into the oesophagus. This condition can cause heartburn, regurgitation, chest pain, and nausea, which can make it difficult to fall asleep. Lying flat doesn't allow gravity to help move food and acids down the oesophagus, so the acid can pool in place. Therefore, it is important to avoid late-night meals to prevent acid reflux.
The American Gastroenterological Association suggests avoiding eating meals two to three hours before bedtime to reduce stomach acid and allow the stomach to partially empty its contents before sleeping. Eating a large meal before bed can slow down digestion, leading to more regurgitation and acid reflux issues. A large meal close to bedtime can put pressure on the stomach, so it is recommended to eat a smaller meal in the evening to prevent nighttime heartburn symptoms.
Dr Craig Zalvan, chief of otolaryngology and medical director of The Institute for Voice and Swallowing Disorders at Phelps Hospital, agrees that the primary cause of reflux is diet. He suggests eating a plant-based, Mediterranean-style diet, which includes fruits, vegetables, beans, olive oil, seafood, poultry, eggs, and herbs. This type of diet has been shown to reduce obstructive sleep apnea episodes. Zalvan also recommends drinking alkaline water, which has a higher pH that can interact with and neutralize acid.
In addition to diet, it is important to consider the timing of meals. Try to finish your last meal at least three hours before lying down to give your stomach time to digest and reduce the chances of reflux. Instead of a large dinner, opt for a larger lunch or early supper, followed by a smaller plant-based snack later in the evening. This can help reduce the pressure on your stomach and lower the risk of acid reflux.
By avoiding late-night meals and adopting a Mediterranean-style diet, you may be able to reduce the symptoms of acid reflux and improve your sleep quality.
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Wear loose-fitting clothes
Wearing loose-fitting clothes to bed can help alleviate acid reflux symptoms. Tight clothing, especially around the waist, can put pressure on your stomach, triggering heartburn symptoms. This pressure can also worsen the pain and discomfort associated with gastroesophageal reflux disease (GERD).
To avoid this, opt for loose, stretchy, and comfortable clothing when sleeping. This will ensure that there is no added pressure on your stomach, reducing the likelihood of acid reflux occurring.
It is also beneficial to avoid restrictive clothing during the day, especially after meals. This will help prevent acid reflux from occurring during the day, which can also impact your sleep.
In addition to wearing loose-fitting clothes, there are other measures you can take to sleep better with acid reflux. These include sleeping on your left side, elevating your upper body, avoiding late-night meals, and staying upright after eating.
By combining these strategies, you can effectively reduce acid reflux symptoms and improve your sleep quality.
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Frequently asked questions
There are several ways to reduce the symptoms of acid reflux at night. Firstly, sleeping on your left side can help prevent stomach acid from flowing back into your oesophagus. You can also try to keep your upper body elevated by using a wedge pillow or raising the head of your bed. Other ways to reduce symptoms include wearing loose-fitting clothes, avoiding trigger foods, and not eating late at night or having large meals.
Acid reflux, or gastroesophageal reflux, occurs when stomach acid moves up from the stomach and into the oesophagus. Occasional episodes of reflux are normal, but when they occur regularly, they can be classed as gastroesophageal reflux disease (GERD). Symptoms of GERD include chest pain, difficulty swallowing, wheezing, and a burning sensation in the chest.
To prevent acid reflux, you can try to incorporate some lifestyle changes. This includes eating right, avoiding trigger foods, and finding the best sleep positions to decrease the chances of acid flowing into your oesophagus. You can also try over-the-counter medications like antacids, or drugs that reduce acid production in the stomach.
