If you have had a long day and you’re looking forward to get a good night’s sleep, the last thing you want to interrupt your beauty rest is a pesky heartburn. The burning sensation creeping up your chest, reaching your throat to leave a sour, bitter taste reminds you that the additional dab of hot sauce on the pepperoni pizza you had for dinner was not a good idea.
This is more than just discomfort—it's a disruption to your sleep, your rest, and, ultimately, your life, creating a ripple effect that can make everyday activities feel like uphill battles.
In this article, we’ll explore the best acid reflux sleeping position and learn how to sleep with reflux . From the ideal angles to tips for easing symptoms, you’ll learn practical ways to manage acid reflux at bedtime, reducing those nightly disruptions and helping you wake up refreshed and ready for the day.
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What is acid reflux? Acid reflux, also known as gastroesophageal reflux, is the backward flow of stomach acid into the esophagus. While occasional reflux is normal, frequent episodes may lead to gastroesophageal reflux disease (GERD), which can have serious consequences.1 Read more |
How are Sleep and Acid Reflux Connected?
When you lie down, gravity can no longer help keep stomach acid in your stomach, making you more prone to acid reflux at night.1 Lying down also reduces saliva production and swallowing, both of which normally help neutralize and clear stomach acid.5
But it doesn’t stop there. The connection between acid reflux and sleep goes both ways: acid reflux can interrupt sleep, while sleep deprivation can heighten sensitivity to acid, worsening symptoms. 3
What is the best position to sleep to reduce acid reflux?
To manage acid reflux at night, adopting certain sleeping positions and making a few lifestyle changes can significantly improve comfort and reduce symptoms.
Research shows that sleeping on your left side is one of the most effective ways to reduce acid reflux3. Studies indicate that this position lowers the chances of acid reaching the esophagus, which minimizes reflux episodes. In contrast, sleeping on your back or right side can make acid reflux more likely.
Elevate your head
Beyond adjusting your position, consider propping up the head of your bed by about 6 inches, which keeps acid lower in the stomach while you sleep.5
Using an adjustable bed frame is an excellent option for this as it offers a steady incline without needing extra pillows, which can bend the neck awkwardly and worsen discomfort.
Change your eating habits for a good night’s rest
To prepare for a restful, reflux-free night, you can also take steps before lying down:
- Eat your last meal at least 3 hours before bedtime: This gives your body time to digest, reducing the chance of reflux.5
- Avoid trigger foods like spicy, fatty, or acidic items in the evening. 5
- Stay upright for an hour or two after eating: Gentle activity, such as light walking, can aid digestion and prevent acid from rising.6
- Opt for smaller meals: Large portions can increase stomach pressure and acid production, making reflux more likely.1
These adjustments, combined with the right sleeping position, can help you enjoy longer, more comfortable nights and keep acid reflux at bay.
Take over-the-counter GERD medications
In addition to adjusting your sleeping position and propping the top of your bed, you may consider over-the-counter medications such as Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon).
Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon) relieves the following acid reflux symptoms:
- Heartburn
- Bitter or acidic taste in the mouth
- Nausea or the feeling of vomiting
Available in both ready-to-drink sachet and chewable tablet forms, Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon) works in as fast as 3 minutes and provides effective heartburn relief for up to 4 hours, so you can go about your day free from discomfort.
Additionally, Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon Double Action) liquid formulation’s non-systemic mode of action of makes it suitable for use during pregnancy and while breast-feeding , providing dual relief from heartburn and indigestion. However, it's best for pregnant women to consult an OB-GYN, as their indigestion symptoms might be pregnancy-related.
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Reclaim Your Nights
Just as a peaceful night’s rest can feel out of reach when acid reflux strikes, taking small, intentional steps can make all the difference in managing these nightly disruptions. Combining the right sleeping position with small lifestyle adjustments and over-the-counter medication like Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon), you can transform sleepless nights into a journey toward better rest and a healthier lifestyle.
Summary
- The best position to sleep with acid reflux is on the left side
- Consider propping up the top of the bed by at least 6 inches
- Try sleeping on an adjustable bed frame
- Consider Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon Double Action) and manage your acid reflux symptoms in as fast as 3 minutes and provides effective heartburn relief for up to 4 hours
References:
- Cleveland Clinic. (n.d.). Acid reflux & GERD. Retrieved January 23, 2025, from https://my.clevelandclinic.org/health/diseases/17019-acid-reflux-gerd
- Fass, R., Quan, S. F., O'Connor, G. T., Ervin, A., Iber, C., & Mascha, E. J. (2003). Predictors of heartburn during sleep in a large prospective cohort study. Chest, 124(1), 63-68. https://pubmed.ncbi.nlm.nih.gov/12873567/
- About GERD. (n.d.). Sleep and GERD. International Foundation for Gastrointestinal Disorders. Retrieved from https://aboutgerd.org/signs-and-symptoms/sleep-gerd/
- Kaltenbach, T., Crockett, S., & Gerson, L. B. (2006). Are lifestyle measures effective in patients with gastroesophageal reflux disease? An evidence-based approach. Archives of Internal Medicine, 166(9), 965–971. https://pubmed.ncbi.nlm.nih.gov/26053170/
- Sleep Foundation. (n.d.). How to sleep better with acid reflux. Sleep Foundation. Retrieved January 24, 2025, from https://www.sleepfoundation.org/physical-health/gerd-and-sleep
- Harvard Health Publishing. (2023, May 22). 9 at-home treatments for acid reflux. Harvard Health. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication
