What Is GERD?

Gastroesophageal reflux disease (GERD) is a chronic condition that affects the digestive system. It occurs when the lower esophageal sphincter (LES), a muscular ring that separates the stomach from the esophagus, weakens or relaxes, allowing stomach acid to flow back into the esophagus. This causes a burning sensation in the chest and throat, known as heartburn. Other symptoms of GERD include regurgitation, difficulty swallowing, and a sour taste in the mouth.

What Causes Acid Reflux at Night?

Several factors can trigger acid reflux at night. One of the primary causes is lying down after a meal. When you lie down, gravity can no longer help keep the stomach contents in the stomach, and acid can flow back into the esophagus. This is why many people experience heartburn after eating a large meal and then lying down. Additionally, eating fatty, spicy, or acidic foods, as well as drinking alcohol, can also trigger acid reflux symptoms.

What Is the Best Sleeping Position for Acid Reflux?

The best sleeping position for acid reflux is on your left side. When you lie on your left side, your stomach is positioned below your esophagus, which makes it more difficult for stomach acid to flow back into the esophagus. Additionally, gravity can help keep the stomach contents in the stomach, reducing the likelihood of acid reflux. Studies have shown that people who sleep on their left side experience fewer and less severe acid reflux symptoms than those who sleep on their right side or back.

Sleeping on your back is not recommended for people with acid reflux, as it can make symptoms worse. When you lie on your back, gravity is no longer working in your favor, and acid can easily flow back into the esophagus. Sleeping on your right side is also not recommended, as it can cause the stomach contents to press against the LES, making it more likely that acid will flow back into the esophagus.

In addition to sleeping on your left side, you may also find it helpful to sleep with your upper body elevated. Elevating the upper body by six to eight inches can help prevent stomach acid from flowing back into the esophagus. You can elevate your upper body by using a wedge pillow or by placing pillows under your head and shoulders.

Tips for Sleeping Better with GERD

In addition to sleeping on your left side and elevating your upper body, there are other steps you can take to sleep better with GERD:

• Avoid eating before bedtime. Try to eat your last meal of the day at least two to three hours before bedtime.

• Avoid trigger foods. Certain foods can trigger acid reflux symptoms. Common trigger foods include fatty and spicy foods, chocolate, caffeine, and alcohol. Avoid these foods if you find that they worsen your symptoms.

• Wear loose-fitting clothing to bed. Tight clothing can put pressure on your stomach and make acid reflux symptoms worse.

• Practice good sleep hygiene. Make sure your bedroom is cool, dark, and quiet. Avoid using electronic devices before bedtime, as the blue light they emit can interfere with sleep.

• Talk to your doctor. If you continue to experience acid reflux symptoms at night, despite making lifestyle changes and sleeping in the recommended position, it may be time to talk to your doctor. Your doctor may recommend medication to help reduce stomach acid production or refer you to a specialist for further evaluation.

Acid reflux can be a challenging condition to manage, particularly at night when symptoms can interfere with sleep. However, by adopting the right sleeping position and making lifestyle changes, you can alleviate symptoms and improve your sleep quality. Sleeping on your left side and elevating your upper body can help prevent stomach acid from flowing back into the esophagus, while avoiding trigger foods and practicing good sleep hygiene can also help. If you continue to experience acid reflux symptoms at night, despite making these changes, talk to your doctor about other treatment options. With proper management and care, you can get the restful, restorative sleep you need to feel your best.