How to Sleep Better with Acid Reflux?

Have you ever experienced that burning sensation in your chest after lying down, especially after a late-night snack?

That uncomfortable feeling could be acid reflux, and it's more common than you might think. For those dealing with this issue, getting a good night's sleep can be a challenge. But don't worry—you're not alone, and there are ways to find relief. This guide will explore how acid reflux affects your sleep, the best positions for alleviating symptoms, and practical tips for ensuring a restful night, even when acid reflux strikes.

How Does Acid Reflux Affect Sleep?

Acid reflux, also known as gastroesophageal reflux (GER), occurs when stomach acid flows back into the oesophagus, the tube that connects your mouth to your stomach. This backward flow can cause a burning sensation in the chest, commonly known as heartburn. But how does this condition interfere with sleep?

When you lie down, gravity no longer helps keep stomach acid in place, making it easier for the acid to move back up into the oesophagus. This is why many people experience worsening symptoms at night. The discomfort of heartburn and other acid reflux symptoms can make it difficult to fall asleep or stay asleep, leading to a restless night and a groggy morning. Shop Terry Mattress Protector from Yorkshire Bedding.

What is GERD? How to Sleep Better with GERD?

Gastroesophageal reflux disease (GERD) is a more severe, chronic form of acid reflux. While occasional acid reflux is common and usually not a cause for concern, GERD can lead to more severe health problems if left untreated. GERD occurs when acid reflux happens more than twice a week and causes inflammation of the oesophagus.

Symptoms of GERD

The symptoms of GERD are similar to those of acid reflux but tend to be more severe and persistent. They include:

Frequent heartburn
Regurgitation of food or sour liquid
Difficulty swallowing
Chest pain, especially at night
A chronic cough
A sensation of a lump in your throat

How to Sleep Better with GERD

If you have GERD, managing your symptoms is crucial for getting a good night's sleep. Here are some additional tips specific to GERD:

Follow a GERD-friendly diet: Avoid foods that trigger your symptoms, such as spicy foods, fatty foods, citrus, and caffeine.
Take medication as prescribed: Your doctor may recommend medications to reduce acid production, such as PPIs or H2 blockers. Be sure to take them as directed.
Consider sleeping in an inclined position: Elevating the head of your bed can be particularly beneficial if you have GERD. Some people find relief by sleeping in a reclining chair.
Stay upright after meals: Avoid lying down for at least 3 hours after eating. This helps prevent acid from flowing back into the oesophagus.

What Causes Acid Reflux During Sleep?

There are several reasons why acid reflux might flare up during sleep:

Eating Too Close to Bedtime: Having a late dinner or a midnight snack might seem harmless, but lying down shortly after eating can trigger acid reflux. When your stomach is complete, there's more pressure on the lower oesophageal sphincter (LES)—the muscle that acts as a valve between your stomach and oesophagus. If this valve doesn't close properly, stomach acid can escape into the oesophagus.
Certain Foods and Drinks: Some foods and beverages are notorious for causing acid reflux. These include spicy foods, fatty or fried foods, chocolate, caffeine, alcohol, and citrus fruits. Consuming these close to bedtime can increase the likelihood of experiencing acid reflux during the night.
Overeating: Eating large meals can put additional pressure on the LES, making acid more likely to reflux into the oesophagus. Smaller, more frequent meals can help prevent this.
Smoking: Smoking can weaken the LES, making it easier for stomach acid to escape into the oesophagus. Quitting smoking is one of the best steps you can take to reduce acid reflux symptoms.
Obesity: Excess body weight can increase abdominal pressure, pushing stomach contents into the oesophagus. Losing weight can significantly reduce acid reflux symptoms and improve sleep quality.
Medical Conditions: Certain medical conditions, such as hiatal hernia or pregnancy, can increase the risk of acid reflux. A hiatal hernia occurs when part of the stomach pushes up through the diaphragm into the chest cavity, which can affect the LES's ability to function correctly.

Symptoms of Acid Reflux that Disrupt Sleep

Acid reflux can manifest in several ways; some symptoms are more disruptive to sleep than others. Here are the most common symptoms that can keep you up at night:

1. Heartburn

Heartburn is the classic symptom of acid reflux. It is characterised by a burning sensation in the chest, often accompanied by a sour or bitter taste in the mouth. This discomfort can make it difficult to fall asleep or can wake you up in the middle of the night.

2. Regurgitation

Regurgitation occurs when stomach acid or undigested food flows back into the mouth or throat. This unpleasant sensation can cause coughing, choking, or a feeling of a lump in the throat, all of which can disrupt sleep.

3. Chronic Cough and Throat Irritation

Acid reflux can irritate the throat and airways, leading to a persistent cough or a sore throat. This constant irritation can make it difficult to get comfortable and stay asleep.

4. Disrupted Sleep Patterns

The discomfort and symptoms of acid reflux can cause frequent awakenings throughout the night, leading to fragmented sleep and difficulty reaching deep, restorative sleep stages. Over time, this can lead to chronic sleep deprivation, impacting your overall health and well-being. Shop Complete Bedding Set from Yorkshire Bedding.

How Do I Stop Acid Reflux at Night?

If you're struggling with acid reflux at night, you're probably wondering how to stop it so you can get some much-needed rest. Here are some strategies to help prevent nighttime acid reflux:

1. Raise the Head of Your Bed

Raising the head of your bed by 6 to 8 inches can help keep stomach acid from flowing back into the oesophagus. Gravity is crucial in maintaining acid where it belongs—down in your stomach. You can achieve this elevation by placing blocks under the legs of your bed or using a wedge pillow.

2. Avoid Eating Late at Night

Finish your last meal at least 2 to 3 hours before bedtime. This gives your stomach enough time to digest the food before lying down, reducing the risk of acid reflux.

3. Watch What You Eat

Avoid trigger foods known to cause acid reflux, especially in the evening. Stick to lighter, non-acidic meals that are easier on your stomach. Foods like oatmeal, bananas, and lean proteins are good choices.

4. Sleep on Your Left Side

Sleeping on your left side can reduce the likelihood of acid reflux. The oesophagus and stomach are positioned in a way that this position helps keep acid down. We'll discuss this more in the section on sleeping positions.

5. Wear Loose Clothing

Tight clothing, especially around the waist, can pressure your stomach and LES, increasing the chances of acid reflux. Opt for loose, comfortable sleepwear.

6. Manage Your Weight

If you're overweight, losing even a small amount of weight can reduce the pressure on your abdomen and lower the risk of acid reflux. A healthy diet and regular exercise can help you achieve this.

7. Quit Smoking

Smoking weakens the LES, making it easier for stomach acid to escape into the oesophagus. Quitting smoking can not only help with acid reflux but also improve your overall health.

8. Use Antacids or Medications

Over-the-counter antacids can provide quick relief from heartburn by neutralising stomach acid. If you experience frequent acid reflux, your doctor might recommend other medications like H2 blockers or proton pump inhibitors (PPIs) to reduce acid production.

How Can I Sleep Comfortably With Acid Reflux?

Sleeping comfortably with acid reflux is possible with a few adjustments to your bedtime routine and sleeping environment. Here are some tips to help you get a good night's sleep:

1. Create a Relaxing Bedtime Routine

Establishing a calming bedtime routine can signal your body that it's time to wind down. This can include activities like reading, listening to soothing music, or practising relaxation techniques like deep breathing or meditation.

2. Keep Your Bedroom Cool and Dark

A relaxed, dark, and quiet environment is conducive to sleep. Make sure your bedroom is at a comfortable temperature and free from distractions. Consider using blackout curtains and white noise machines if needed.

3. Invest in a Comfortable Mattress and Pillows

A supportive mattress and pillows can significantly affect your sleep quality, especially if you suffer from acid reflux. Look for a mattress that provides good support without being too firm, and use pillows that align your head and neck.

4. Avoid Caffeine and Alcohol Before Bed

Caffeine and alcohol can both trigger acid reflux and disrupt sleep. Try to avoid these substances in the hours leading up to bedtime.

5. Stay Hydrated, But Not Too Much

Drinking enough water throughout the day is essential, but avoid large amounts of liquids right before bed. This can help prevent waking up to use the bathroom during the night, which can also disrupt your sleep.

What Position Gets Rid Of Acid Reflux?

The position you sleep in can significantly impact acid reflux. Certain positions can help reduce symptoms, while others might make them worse. Here's a look at the best and worst positions for acid reflux:

1. Best Position: Sleeping on Your Left Side

Sleeping on your left side is the best position for reducing acid reflux. In this position, the stomach is lower than the oesophagus, making it harder for acid to flow upwards. Studies have shown that sleeping on the left side can significantly reduce the frequency and severity of acid reflux episodes.

2. Worst Position: Sleeping on Your Right Side

Sleeping on your right side can have the opposite effect, increasing the likelihood of acid reflux. In this position, the stomach is higher than the oesophagus, making it easier for acid to escape into the oesophagus.

3. Sleeping on Your Back

Sleeping on your back can also exacerbate acid reflux significantly if your head is not elevated. When you lie flat, it's easier for stomach acid to flow back into the oesophagus.

4. Sleeping on Your Stomach

Sleeping on your stomach can pressure the abdomen and LES, increasing the risk of acid reflux. It's generally recommended to avoid this position if you suffer from acid reflux.

What Calms Acid Reflux Fast?

If you're experiencing a sudden about of acid reflux, there are a few things you can do to calm it quickly:

Chew Gum: Chewing gum stimulates the production of saliva, which can help neutralise stomach acid and wash it back into the stomach.
Drink a Glass of Water: Water can help flush stomach acid back down into the stomach and dilute the acid, providing quick relief.
Take an Antacid: Over-the-counter antacids can neutralise stomach acid and quickly relieve heartburn.
Eat a Banana: Bananas are a natural antacid and can help soothe the stomach and oesophagus. They are also rich in potassium, which helps maintain the proper acid balance in your gut.
Try a Baking Soda Solution: Baking soda (sodium bicarbonate) is a natural antacid. Mixing a teaspoon of baking soda with a glass of water can quickly relieve acid reflux.

Tips For Better Sleep If You Have Acid Reflux

Here are some additional tips to help you get better sleep if you suffer from acid reflux:

Avoid Late-Night Snacks: Avoid eating for at least 2 to 3 hours before bed. If you must have a snack, choose something light and non-acidic, like a small portion of oatmeal or a banana.
Keep a Food Diary: Tracking what you eat and how it affects your acid reflux can help you identify trigger foods to avoid, especially in the evening.
Practice Relaxation Techniques: Stress can exacerbate acid reflux symptoms. Incorporating relaxation techniques such as deep breathing, meditation, or yoga into your daily routine can help reduce stress and improve sleep quality.
Consider Using a Humidifier: Dry air can irritate the throat and exacerbate acid reflux symptoms. A humidifier in your bedroom can help keep the air moist and reduce irritation.
Sleep on an Incline: As mentioned earlier, elevating the head of your bed can help reduce acid reflux symptoms. If you don't want to invest in a wedge pillow or adjustable bed, try stacking pillows to create a gentle incline.

Best Sitting Position For Acid Reflux

Your posture can impact acid reflux even when you're not lying down. Sitting upright with a straight back and shoulders relaxed can help prevent acid from flowing back into the oesophagus. Avoid slouching, as this can put pressure on the abdomen and increase the risk of acid reflux.

Choking On Acid Reflux While Sleeping: What To Do

Waking up choking on acid reflux can be a frightening experience. If this happens to you, here are some steps to take:

Stay Calm: Try to remain calm and breathe slowly through your nose. Panicking can make the situation worse.
Sit Up Immediately: Sitting up can help keep stomach acid from flowing back into the oesophagus and reduce the choking sensation.
Drink Water: Sipping water can help wash the acid back into your stomach and soothe your throat.
Chew Gum or Suck on a Lozenge: Chewing gum or sucking on a lozenge can stimulate saliva production, which can help neutralise acid and soothe your throat.
Avoid Lying Down Again Immediately: Wait until the choking sensation has passed before lying down again. Consider sleeping in a more upright position for the rest of the night.

What To Drink For Acid Reflux At Night?

Staying hydrated is essential, but what you drink before bed can also affect your acid reflux. Here are some drinks that can help soothe acid reflux symptoms:

Herbal Teas: Herbal teas, mainly made from chamomile or ginger, can help soothe the stomach and reduce acid reflux symptoms. Avoid peppermint tea, as it can relax the LES and worsen symptoms.
Almond Milk: Almond milk is alkaline and can help neutralise stomach acid. It's also a good source of calcium and is easier on the stomach than dairy milk.
Water: Plain water is always a safe choice. Sipping water throughout the evening can help keep you hydrated and dilute stomach acid.
Coconut Water: Coconut water is another alkaline drink that can help neutralise stomach acid and soothe the digestive tract.

Best Sleeping Position For Acid Reflux While Pregnant

Pregnancy can exacerbate acid reflux due to hormonal changes and the pressure of the growing baby on the stomach. Here are some tips for sleeping with acid reflux during pregnancy:

Sleep on Your Left Side: As with non-pregnant individuals, sleeping on your left can help reduce acid reflux. This position is also recommended for improving blood flow to the baby.
Raise Your Upper Body: Use pillows to elevate your head and upper body, or consider sleeping on a recliner. This can help keep stomach acid from flowing back into the oesophagus.
Wear Loose, Comfortable Clothing: Tight clothing can pressure your abdomen and worsen acid reflux. Choose loose, comfortable sleepwear to reduce pressure on your stomach.
Avoid Spicy and Acidic Foods: Spicy and acidic foods are more likely to cause acid reflux during pregnancy. Stick to bland, non-acidic foods, especially in the evening.

Home Remedy For Acid Reflux & Heartburn At Night

If you're looking for natural ways to alleviate acid reflux and heartburn at night, here are some home remedies to try:

Apple Cider Vinegar: While it may seem counterintuitive, apple cider vinegar is a popular remedy for acid reflux. Mixing a tablespoon of apple cider vinegar with a glass of water and drinking it before meals may help balance stomach acid levels.
Aloe Vera Juice: Aloe vera juice is known for its soothing properties and can help reduce inflammation in the oesophagus. Drinking a small amount before bed may help relieve acid reflux symptoms.
Ginger: Ginger is a natural anti-inflammatory and can help soothe the digestive tract. Drinking ginger tea or chewing on a small piece of fresh ginger can help reduce acid reflux.
Baking Soda: As mentioned earlier, baking soda is a natural antacid. Mixing a teaspoon with a glass of water can quickly relieve heartburn.
Slippery Elm: Slippery elm is a natural remedy to help coat and soothe the oesophagus. It is available in powder or capsule form and can be taken before meals to help prevent acid reflux.

Takeaways for Sleeping Better with Acid Reflux

Living with acid reflux can be challenging, significantly, when it interferes with your sleep. However, by making a few lifestyle changes and being mindful of your sleeping position, you can dramatically reduce your symptoms and enjoy a better night's sleep. Avoid late-night meals, elevate your upper body, and sleep on your left side to keep acid reflux at bay. If your symptoms persist, don't hesitate to speak with a healthcare professional for additional guidance.

FAQs

Can you die from acid reflux in your sleep?

While it’s scarce, severe cases of acid reflux can lead to aspiration of stomach acid into the lungs, which can cause respiratory problems. If you experience choking or severe symptoms at night, it’s essential to consult a doctor.

What is the best sleeping position for acid reflux relief?

Sleeping on your left side is generally considered the best position for acid reflux relief, as it helps keep stomach acid from flowing back into the oesophagus.

Can sleeping on your back worsen acid reflux?

Yes, sleeping on your back can significantly worsen acid reflux if your head is not elevated. In this position, stomach acid flows back into the oesophagus more easily.

When should you see a doctor for acid reflux symptoms?

If you experience acid reflux more than twice a week, or if your symptoms are severe and not relieved by over-the-counter treatments, it’s essential to see a doctor. Chronic acid reflux can lead to GERD and other complications if left untreated.

Can acid reflux cause long-term damage if left untreated?

Yes, if left untreated, chronic acid reflux can cause damage to the oesophagus, leading to conditions such as oesophagitis, Barrett’s oesophagus, or even oesophageal cancer. It’s essential to manage your symptoms and seek medical advice if needed.