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It’s hard to fall asleep at night when heartburn is your frequent bed partner. How can you give it the boot? In addition to elevating your upper body with a wedge pillow, avoiding meals close to bedtime, and taking heartburn medications, a small study suggests that sleeping on your left side may help. The findings were published in the February 2022 issue of The American Journal of Gastroenterology. A total of 57 people with chronic heartburn were monitored during sleep, spending about the same amount of time on their left side, right side, or back. The positions didn’t make a difference in the number of times participants experienced stomach acid backing up into the esophagus (which causes heartburn pain). But the acid cleared much faster when participants were on their left side, as opposed to their back or right side. Less exposure to acid can reduce heartburn pain and also reduce the risk of tissue damage and more serious problems. Image: © miya227/Getty Images As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. You’re trying to get a good night’s sleep, but it just isn’t happening. In addition to tossing and turning, the burning sensation of heartburn isn’t making your sleep efforts any easier. What’s going on? Was it something you ate? Your sleeping position? Heartburn and gastroesophageal reflux disease, or GERD, are frequent causes of sleeplessness. As many as one in four people who experience sleep disturbances report that they have nighttime heartburn. For people who have been diagnosed with GERD, the rate is even higher; three people out of four report having nocturnal GERD symptoms. These individuals are more likely to suffer sleep problems such as insomnia, sleep apnea, and daytime sleepiness as a result of their nighttime heartburn. Sleeplessness poses a serious health problem. In addition to the physical and mental effects that stem from lack of sleep, people who experience nocturnal GERD are at greater risk for some of the worst complications of the disease, including erosive esophagitis, dyspepsia, and esophageal cancer. How Does GERD Disturb Sleep? Researchers have figured out several ways in which GERD-related acid reflux interferes with sleep:
Unfortunately, many of the mechanisms of sleep make GERD more likely. For example, just the act of lying down increases the risk of acid reflux. When you are in a sitting or standing position, gravity helps keep gastric acid in the stomach. When you lie flat, however, it's much easier for stomach acid to backflow into your esophagus. Also, sleeping people tend to swallow less frequently. This slows the regular esophageal contractions that normally keep food moving down the esophagus and prevent acid from moving back up. Sleepers also produce less saliva, which plays a role in returning esophageal pH levels to normal after an incident of acid reflux. GERD and Sleep Position: Dos and Don'ts If you are a GERD sufferer, you can do a lot to improve your quality of sleep by changing your sleeping position. Doctors recommend that you:
You also can improve your chances of a good night's sleep by waiting for three to four hours after you eat before going to bed. That gives your stomach a chance to process your meal and move it through your digestive system. Your stomach will then be empty and less likely to promote reflux when you lie down. Eating a smaller and lighter dinner also is a good idea. With a few lifestyle adjustments, you can save yourself a lot of the discomfort that comes from the dual problems of GERD and sleeplessness. How do I stop acid reflux while sleeping?Fortunately, sometimes all it takes to prevent nighttime heartburn is a few lifestyle changes.. Sleep with your upper body elevated. ... . Wear loose-fitting clothes. ... . Avoid foods that trigger your heartburn. ... . Steer clear of late-night meals or big meals. ... . Relax when you eat. ... . Stay upright after eating. ... . Wait to exercise. ... . Chew gum.. Why does acid reflux worsen at night?When you're laying down, you lose the effect of gravity on the food traveling through your digestive system. Laying down also prevents gravity from keeping bile and acids from traveling up into the esophagus, causing heartburn. Because of this, many people find their heartburn is worse at night.
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