How to Sleep to Get Rid of Acid Reflux

Acid reflux is a common condition that occurs when stomach acid backs up into the esophagus, causing discomfort and heartburn. Millions of people suffer from this condition, but did you know that how you sleep can play a big role in reducing or even eliminating acid reflux symptoms? In this blog post, we’ll discuss some tips for sleeping to get rid of acid reflux.

What Causes Acid Reflux?

Before we dive into how to sleep to get rid of acid reflux, it’s important to understand what causes it. There are many factors that can contribute to the development of acid reflux. Some common culprits include:

– Eating large meals
– Lying down immediately after eating
– Being overweight or obese
– Pregnancy
– Smoking
– Certain medications

If you’re experiencing chronic acid reflux symptoms, it’s important to speak with your doctor about potential underlying health conditions that may be contributing.

The Link Between Acid Reflux and Sleep

Research has shown that there is a significant link between nighttime symptoms of acid reflux and poor sleep quality. Patients who experience nighttime heartburn report more difficulty falling asleep and staying asleep than those who do not experience these symptoms.

There are several reasons why lying down can exacerbate the symptoms of acid reflux. First, when you lie down flat on your back or stomach, gravity no longer helps keep stomach contents where they belong – in your stomach! Instead, they can flow backward into the esophagus more easily. Additionally, lying down can increase pressure on the LES (lower esophageal sphincter), further increasing the likelihood of stomach contents flowing upward.

Sleeping Positions That Reduce Acid Reflux Symptoms

Now that we’ve covered why lying down can worsen your acid reflux symptoms let’s talk about specific sleeping positions you should adopt if dealing with such problems –

Elevated Head and Shoulders

One of the most effective ways to reduce acid reflux symptoms while sleeping is to elevate your head and shoulders. This helps keep stomach contents in your stomach where they belong, as gravity is no longer working against you.

There are a few different ways you can achieve this position:

– Use a wedge pillow: A wedge-shaped pillow allows you to elevate your upper body while keeping your lower body flat.
– Adjust your bed frame: Many modern adjustable bed frames allow you to raise the head of the bed independently from the foot of the bed.
– Stack pillows: If none of these options work for you, try stacking several pillows behind your head and neck.

Sleep on Your Left Side

Another effective way to reduce nighttime heartburn symptoms is by sleeping on your left side. This position helps keep stomach contents where they belong by positioning them below the LES. Additionally, sleeping on your left side prevents stomach acids from flowing into the esophagus.

Lifestyle Changes That Can Help Reduce Acid Reflux Symptoms During Sleep

In addition to adopting specific sleep positions, there are several lifestyle changes that can help reduce acid reflux symptoms during sleep:

– Eat smaller meals more frequently throughout the day instead of three large meals
– Avoid eating within two hours before bedtime
– Avoid alcohol and caffeine
– Quit smoking
– Lose weight if necessary

These lifestyle changes may take some time and discipline but making them a habit will surely lead to better health outcomes over time.


Acid reflux can be an incredibly uncomfortable condition that disrupts both daytime activities as well as nightly rest. However, with some simple adjustments in our daily routine like getting adequate exercise or taking up yoga could go a long way in reducing its occurrence overall. By adopting specific sleep positions such as elevated head & shoulders or sleeping on one’s left side combined with other lifestyle changes, you can help reduce acid reflux symptoms at night and sleep more peacefully. If your symptoms persist despite these modifications, contact your doctor to determine if additional treatment options might be necessary.