Evie Summers
Gastroesophageal reflux disease (GERD) is a chronic condition that can cause significant sleep disturbances. GERD occurs when the upper portion of the digestive tract malfunctions, allowing stomach contents to flow back into the esophagus. This backflow of stomach acid can cause heartburn, irritation, and acid reflux, all of which can disrupt sleep. While there is no one-size-fits-all solution for better sleep with GERD, a combination of lifestyle changes and sleep hygiene improvements can help reduce symptoms and improve sleep quality.
| Characteristics | Values |
|---|---|
| Sleep position | Sleeping on your left side can help reduce reflux and speed up the clearance of acid from the oesophagus. |
| Sleep angle | Elevating your head or upper body with a wedge pillow or by raising the head section of the bed can help prevent acid rising into the throat. |
| Eating habits | Avoid eating meals 2-3 hours before bedtime to give your stomach time to digest. Eat smaller, more frequent meals during the day instead of three large meals. |
| Foods to avoid | Alcohol, caffeine, chocolate, cocoa, peppermint, garlic, onions, milk, fatty, spicy, greasy, or fried foods, and acidic foods like citrus or tomato products. |
| Lifestyle | Avoid smoking and obesity, which can increase the risk of GERD. |
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What You'll Learn
Sleep on your left side
Sleeping on your left side is one of the most effective ways to reduce the symptoms of GERD and get a good night's sleep. This is because when you lie on your left side, gravity helps to keep stomach acid down, preventing it from flowing back up into the oesophagus. This is especially important for people with GERD, as the condition can cause acid reflux and heartburn, which are often worse at night when lying down.
A 2022 study found that sleeping on the left side was associated with significantly shorter acid exposure and faster oesophageal clearance than sleeping on the right side. This is because when lying on the left side, the oesophagus and its muscle ring are positioned higher than the stomach, allowing acid to exit the oesophagus more quickly. This can help to reduce the risk of tissue damage and other serious problems caused by prolonged exposure to stomach acid.
In addition to alleviating acid reflux and heartburn, sleeping on the left side may also be beneficial for pregnant people. This is because lying on the left side helps to keep the uterus off the liver, which is located on the right side of the abdomen. However, it's important to note that lying on the right side during pregnancy can keep the fetus's weight from applying pressure to the vena cava, improving blood flow to the fetus.
While sleeping on the left side can be beneficial for people with GERD, it's important to consider other factors that can contribute to a good night's sleep. This includes sleep hygiene, which refers to all the elements that shape your sleep environment and sleep-related habits. For example, finishing meals at least three hours before bedtime can give your stomach time to digest and reduce the chances of reflux. Reducing caffeine and alcohol consumption can also help, as these substances can trigger GERD symptoms.
Finally, while sleeping on the left side can help reduce GERD symptoms, it may not work for everyone. Some people may find that sleeping in a recliner provides more comfort and relief than sleeping in a traditional bed. Additionally, there is some controversy about the effects of sleeping on the left side on heart health. While some studies have suggested that it may have negative effects on the heart, there is currently no evidence that sleeping on the right side increases the risk of heart failure. As such, it is always best to consult with a doctor to determine the best sleeping position for your individual needs.
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Elevate your head while sleeping
Elevating your head while sleeping is one way to improve sleep quality when you have GERD. This is because, when lying down, gravity no longer helps to keep stomach acid in the stomach, making it easier for reflux to occur. Elevating your head uses gravity to your advantage, helping to keep stomach contents in place.
There are several ways to elevate your head while sleeping. One way is to use a wedge pillow, which you can buy online or at a department or bedding store. You can also buy bed risers, which attach to the legs at the top of the bed, to elevate the head of your bed. If you use risers, opt for wider blocks to reduce the risk of slipping, and consider placing non-slip pads under and on top of the blocks for added security. You can start with a low height and gradually increase it until you reach six to nine inches. You can also buy an adjustable bed that allows you to incline the head of the bed.
If you don't want to buy anything, you can stack pillows under your head to elevate it. However, this method can lead to back or neck pain and increased pressure on the stomach, which may worsen GERD symptoms.
One product designed for people with GERD is the Gravity1st Elevated Sleep System, an inflatable mattress that keeps your head elevated. This product allows you to sleep in your normal sleeping position, whether that's on your side, back, or stomach.
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Avoid eating close to bedtime
Eating close to bedtime can trigger GERD symptoms and cause sleep disturbances. It is recommended that individuals with GERD refrain from eating within two to three hours of going to sleep. This allows sufficient time for the digestive system to start processing food, reducing the likelihood of acid reflux.
Lying down soon after eating can cause GERD symptoms to worsen. When lying flat, gravity no longer assists in keeping stomach acid down, allowing it to pool in the esophagus. This can lead to a backflow of acid from the stomach into the esophagus, causing heartburn and irritation.
To prevent GERD symptoms at night, it is essential to give your body enough time to digest food before sleeping. This means avoiding large meals close to bedtime and opting for smaller, more frequent meals throughout the day. Eating large amounts of food can put pressure on the stomach and slow down digestion, increasing the likelihood of acid reflux.
Additionally, certain foods and drinks can trigger heartburn and interrupt sleep. These include alcohol, caffeinated beverages, chocolate, garlic, onions, fatty foods, spicy foods, and acidic foods. Keeping a food diary can help identify specific triggers and avoid them, especially during dinner. Making these dietary adjustments can significantly improve sleep quality for individuals with GERD.
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Avoid caffeine and alcohol
While there is no one-size-fits-all solution for improving sleep with GERD, certain lifestyle changes can help reduce symptoms and promote better sleep. One such change is avoiding caffeine and alcohol, which are known to aggravate GERD symptoms and disrupt sleep.
Caffeine is a stimulant that can affect people with GERD differently. Some people with GERD find that caffeine aggravates their symptoms, while others experience no noticeable impact. Healthcare professionals often recommend that people with GERD limit or eliminate caffeine from their diets. This is because caffeine may trigger GERD symptoms by relaxing the lower esophageal sphincter (LES), making it easier for stomach acid to back up into the oesophagus. However, it is important to note that there is limited scientific evidence directly linking caffeine consumption to GERD. Individual tolerance and sensitivity to caffeine may vary, so it is advisable for people with GERD to monitor their caffeine intake and observe its effects on their symptoms. Keeping a food diary can help identify any patterns and trigger foods or drinks, including those containing caffeine.
For people with GERD, alcohol consumption can increase the risk of experiencing acid reflux and aggravating GERD symptoms. Alcohol interacts with the stomach and oesophagus, potentially causing direct damage to the oesophageal mucosa and gastric mucosae. It can also affect the function of the LES and esophageal peristalsis, making it easier for acid to flow back up into the oesophagus. Research suggests that higher alcohol intake and frequency are more strongly associated with GERD. Therefore, healthcare professionals often recommend that people with GERD limit or abstain from alcohol consumption. To minimise alcohol-related reflux symptoms, it is advisable to avoid drinking alcohol 2-3 hours before bedtime. This is because lying down flat immediately after drinking increases the risk of nighttime acid reflux, as gravity is no longer helping to keep stomach acid down.
In summary, while the effects of caffeine on GERD are less clear and vary from person to person, alcohol has a more established link to aggravating GERD symptoms. As such, it is generally recommended that people with GERD limit or avoid caffeine and alcohol consumption to improve their sleep quality and reduce GERD-related sleep disruptions.
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Lose weight
Losing weight can help to reduce the symptoms of GERD, especially if you are overweight or obese. Excess body weight, especially in the abdomen, can compress the stomach and relax the lower esophageal sphincter (LES), the muscle that sits between the stomach and esophagus. This can cause acid to travel up into the esophagus, leading to GERD symptoms.
To lose weight, it is important to focus on modifying your diet and taking in fewer calories. This can include eating more vegetables, fruits, lean proteins, whole grains, and healthy fats like nuts and avocados. Eating smaller, more frequent meals throughout the day can also help prevent overeating and minimize GERD symptoms. Additionally, measuring serving sizes and using smaller plates can help avoid overeating, and mindful eating can promote better digestion. It is important to avoid fatty and fried foods, as they may trigger GERD symptoms.
Regular physical activity can also help with weight loss and may reduce GERD symptoms by moving food through the digestive system more efficiently. Aim for a total of 150 minutes per week of moderately vigorous exercise, such as walking, cycling, or swimming. It is important to make gradual changes and avoid crash diets or extreme modifications to your diet or exercise routine.
Stress is also linked to both weight gain and GERD. When stressed, the body releases cortisol, a hormone that may increase appetite and cravings for high-calorie comfort foods. Finding ways to manage stress can help with weight loss and potentially reduce GERD symptoms.
It is always recommended to consult with a healthcare provider before starting a weight loss journey, especially if you are experiencing GERD symptoms. They can provide personalized advice and ensure that any changes are safe and sustainable for your individual needs.
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Frequently asked questions
Gastroesophageal reflux disease (GERD) is a chronic condition that occurs when the upper portion of the digestive tract is not functioning properly, causing stomach contents to flow back into the esophagus.
GERD can disrupt sleep due to symptoms such as heartburn, irritation, and acid reflux. Lying down exacerbates reflux symptoms because gravity no longer helps keep stomach acid down, making it easier for reflux to occur.
Here are some tips to improve sleep with GERD:
- Sleep on your left side.
- Elevate your head and upper body using a wedge pillow or by raising the head section of your bed.
- Avoid eating meals close to bedtime (at least three hours before lying down).
- Avoid trigger foods and drinks such as caffeine, alcohol, fatty foods, spicy foods, and acidic foods.
- Maintain proper sleep hygiene, including a stable sleep schedule and a relaxing pre-bed routine.
It is important to see a doctor if you have chronic or severe symptoms of GERD, frequent sleep problems, or daytime drowsiness. A healthcare professional can examine your situation, determine the potential cause, order necessary tests, and recommend treatment options.
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