Have you ever gone to bed feeling fine, only to be woken up a few hours later by a burning sensation in your chest or a sour taste in your mouth? If so, you are not alone. Millions of people with gastroesophageal reflux disease (GERD) or acid reflux notice that their symptoms become significantly worse at night. But why does this happen, and more importantly, what can you do about it?
When you are upright during the day, gravity helps keep stomach acid where it belongs. Your esophagus is also helped by regular swallowing and saliva production, which neutralize acid and clear it back into your stomach. However, when you lie down to sleep, you lose the benefit of gravity and swallow much less frequently. This means acid can more easily escape the stomach and linger in your esophagus, leading to those uncomfortable nighttime symptoms.
Studies show that nighttime reflux episodes tend to last longer. This increases the risk of irritation and damage to the lining of your esophagus. It can also disrupt your sleep and raise the chances of complications over time.
The good news is that you do not have to resign yourself to sleepless nights. Try these practical tips to help keep reflux under control and enjoy more restful sleep.
Aim to finish your last meal at least two to three hours before lying down. This gives your stomach time to empty, and lowers the chance of acid creeping back up. If you are truly hungry before bed, choose a small, non-acidic snack like a banana or some crackers.
Raising the head of your bed by about six to eight inches can help use gravity to keep acid in the stomach. A wedge pillow or adjustable bed base works well for this (many people recommend using a wedge pillow instead of elevating the bed). Simply piling up pillows is not as effective because it can cause your body to bend at the waist, which might actually make reflux worse.
Research shows that sleeping on your left side can help reduce nighttime reflux. This is because the stomach sits lower than the esophagus in this position, making it harder for acid to escape. In contrast, lying on your right side may actually relax the lower esophageal sphincter and make reflux worse.
Certain foods can trigger or worsen acid reflux. Common culprits include spicy foods, chocolate, caffeine, alcohol, citrus fruits, and high-fat meals. Try keeping a food diary or use an app like NoBurn to identify your personal triggers. Limiting these in the hours before bedtime can make a big difference.
Extra pounds, especially around the abdomen, put added pressure on the stomach. This makes it easier for acid to push up into the esophagus. Losing even a small amount of weight if you are overweight can significantly ease GERD symptoms during the day and at night.
Waistbands or pajamas that are snug around your midsection can squeeze your stomach and force acid upward. Opt for loose, comfortable sleepwear to reduce pressure and help your body relax while you sleep.
If smoking is part of your routine, keep in mind that it relaxes the lower esophageal sphincter, which makes reflux more likely. Quitting can greatly improve GERD. Also, stress can aggravate symptoms for some people. Try adding relaxation techniques before bed such as deep breathing or meditation.
If lifestyle changes are not enough and you are still experiencing frequent nighttime reflux, it is a good idea to talk with your healthcare provider. Persistent GERD can lead to complications like esophagitis (inflammation of the esophagus), strictures, or even a precancerous condition called Barrett’s esophagus.
Seek medical care if you notice:
Nighttime reflux is not only uncomfortable but can also interfere with your ability to get the quality sleep your body needs to heal and function well. By making a few thoughtful adjustments to your habits and sleeping environment, you can often reduce or even prevent nighttime GERD symptoms. Sweet dreams, without the burn.
Looking for more tips on managing GERD? Talk to your doctor or a registered dietitian who specializes in digestive health.
