How to Sleep Peacefully with Acid Reflux: Tips and Tricks

Acid reflux is a common condition where the acid from your stomach flows back into your esophagus, causing discomfort and pain. This can worsen at night when you lie down to sleep, making it difficult to get a good night’s rest. In this blog post, we will discuss effective ways on how to sleep with acid reflux.

Elevate Your Head and Upper Body

One of the most effective ways to reduce nighttime symptoms of acid reflux is by elevating your head and upper body while sleeping. This helps prevent stomach acid from flowing back up into your esophagus while you’re lying down. You can achieve this by placing foam wedges or pillows under your head and torso. Make sure that the elevation is at least six inches high so that gravity can work effectively in keeping the acid down.

Choose The Right Pillow

Picking out the right pillow for elevated sleeping is essential for comfort during sleep hours. Pillows made specifically for people suffering from GERD (Gastroesophageal Reflux Disease) are designed with contoured shapes that elevate both shoulders helping maintain a comfortable upright posture during sleep.

Avoid Eating Before Bedtime

Another way to lessen bedtime GERD incidences is avoiding late-night snacking before bed time since eating may trigger heartburns which only becomes worse if one lies down immediately afterward because gastric contents flow backward into the oesophagus more readily during periods of prolonged recumbency

Sleeping Position Matters

Sleeping positions also plays an important role in dealing with nighttime symptoms of GERD . Sleeping flat on one’s back causes extra pressure on their lower oesophageal sphincter (LES), resulting in greater chances of experiencing heartburn while they sleeps; instead try different other positions such as curling up slightly sideways using a body pillow. This position also helps keep the acid down and prevented from moving up from your stomach.

Left Side Sleeping

Sleeping on one’s left side is another effective sleeping position to help reduce GERD symptoms. Research has shown that sleeping on the left side can alleviate pressure on the LES, which reduces reflux episodes while asleep.

Avoid Certain Foods Late in The Evening

It is advisable not to consume foods high in acidic content late at night as they may trigger heartburn or cause acid reflux during sleep hours for instance citrus fruits, spicy foods, chocolate, fatty meals among others. If you do happen to eat these types of food before bed time ensure waiting for at least two hours after eating before lying down so that gravity can aid digestion process adequately .


In conclusion, acid reflux can make it difficult to have a restful night’s sleep but with following mentioned tips such as elevating your head and torso while sleeping or changing your usual nighttime positions when retiring early are among several methods available that will provide relief making each day more comfortable than ever! Remember to always maintain healthy habits by avoiding late-night snacking especially with food known for causing GERD including alcohol and caffeine since they could potentially trigger discomfort causing bedtime episodes of heartburns over time.. It’s crucial consulting medical professionals if symptoms persist despite trying out all practical home remedies recommended above.x