How to Sleep With Acid Reflux

If you’ve ever gone to bed feeling comfortable but found yourself wide awake an hour later with a burning sensation in your chest or throat, you’ll know how disruptive acid reflux can be. Night-time reflux doesn’t just rob you of precious rest, it can leave you feeling tired, irritable, and far from your best the next day.

The good news is that whether this is a new condition for you or if you’re a long-term sufferer, there are a few straightforward solutions that can make a world of difference. By making small changes to the way you sleep, the timing of your meals, what you eat and drink, the position of your bed, and even how you breathe, you can improve your comfort and enjoy a more restful night.

What is acid reflux?

Acid reflux is a common digestive disorder that many of us have experienced at one time or the other. In fact, 1 in 5 people are known to suffer from the effects of this condition. Acid reflux happens when the valve between your stomach and oesophagus (the lower oesophageal sphincter) doesn’t close properly, allowing stomach acid to travel upwards. This backflow can cause that well-known burning sensation (heartburn) as well as an unpleasant taste in the mouth, throat irritation, or coughing.

When we lie down, gravity is no longer helping to keep stomach acid in place, which is why symptoms can be worse at night. Poor sleep from reflux doesn’t just affect your comfort, it can impact your mood, concentration, and energy levels the following day.

What are the symptoms of acid reflux?

• A burning feeling in the chest (heartburn) or throat

• Regurgitation a sour or bitter taste in the mouth

• Difficulty swallowing

• A persistent cough or throat clearing
• A sensation of a lump in the throat

You might notice these symptoms occasionally, especially after a heavy meal, or more frequently if you have GORD (gastro-oesophageal reflux disease). While occasional reflux can be managed with lifestyle tweaks, persistent symptoms should be checked by your GP.

Which side should you sleep on with acid reflux?

It may surprise you that the side you sleep on can make a big difference to your symptoms. Sleeping on your left side is generally considered best for people with reflux.

Why? It comes down to the shape of your stomach and the position of your oesophagus. When you lie on your left side, your stomach sits below your oesophagus, making it harder for acid to flow upwards. In fact, studies have shown that left-side sleeping can reduce both the frequency and severity of reflux episodes.

Sleeping on left side benefits include:

• Reduced acid exposure in the oesophagus

• Easier digestion overnight

• Lower likelihood of waking with heartburn

It’s also important to note that while left-side sleeping is often recommended, some people have different experiences with this and find more relief sleeping on their right side, on an incline or even in a more upright position. Therefore, it might be helpful for you to experiment with different sleeping positions to see which one works best for you.

Here are some additional details on other sleep positions:

Can you sleep on your stomach with acid reflux?

Sleeping on your stomach increases pressure on your stomach and oesophagus, which can push acid upwards. It’s usually best avoided.

Can you sleep on your right side with acid reflux?

Right-side sleeping can relax the valve that keeps stomach acid down, making it easier for reflux to happen.

Can you sleep on your back with acid reflux?

Lying flat on your back can make it easier for acid to travel upwards. If you prefer this position, try elevating your upper body.

Elevate the upper body

If you often wake with reflux symptoms, elevating your upper body can help gravity keep stomach acid where it belongs. You can:

• Use a wedge pillow designed to lift your torso

• Place blocks under the head of your bed to raise it by 15–20 cm

• Invest in one of our adjustable beds so you can gently raise the backrest to your ideal angle

An adjustable bed offers flexibility and comfort, you can fine-tune the height until you find what works best for you, without piling up pillows that might slip during the night.

Experiment with sleeping positions

As mentioned, while research supports left-side sleeping, everyone’s body is different. Some people find that a slightly elevated back-sleep position works better, while others feel best with a combination of changes. Try:

• Keeping a sleep diary to track which position you used, what you ate, and how you felt in the morning

• Testing each position for several nights in a row before deciding

• Combining positional changes with other lifestyle habits for the best results

Can you sleep with acid reflux?

Yes, you can but you may need to make a few adjustments. GORD symptoms tend to be worse at night because lying down removes the natural help of gravity. You can make night-time reflux less likely by:

Avoid eating before bed

Leave at least 2–3 hours between your last meal and bedtime to give your stomach time to empty.

Eat small meals regularly

Large meals put extra pressure on your stomach, making reflux more likely.

Avoid trigger foods

These include spicy foods, citrus fruits, tomatoes, chocolate, fried foods, alcohol, and caffeine. If you do treat yourself, over-the-counter remedies like antacids or alginates can help relieve symptoms.

Keep a food diary

Tracking what you eat and when symptoms occur can help you identify your personal triggers.

Lose weight

Carrying extra weight, particularly around your middle, can increase abdominal pressure and worsen reflux.

Stay hydrated

Drink water throughout the day and try calming herbal teas, such as mint, chamomile or liquorice root, in the evening.

Limit nicotine and caffeine intake

Smoking can relax the valve between your stomach and oesophagus, while caffeine can increase stomach acid production.

Wear loose clothing

Tight waistbands can increase pressure on your stomach.

Manage stress

Stress can affect digestion and make symptoms worse. Relaxation techniques before bed; like gentle stretching, meditation, or deep breathing, can help.  In fact, there are some tried and tested breathing techniques that can not only alleviate your symptoms but even prevent stress-related over production of stomach acid while reducing your stress levels. This video describes some of these techniques:

https://www.youtube.com/watch?v=XUty6UI8RsE

Identify and treat underlying conditions

Finally, if most of your symptoms occur at nighttime, don’t improve with lifestyle changes, or are accompanied by weight loss or difficulty swallowing, seek medical advice. Untreated chronic reflux can lead to more serious issues.

Here are some additional FAQs about Sleeping with Acid Reflux:

Can acid reflux cause serious harm at night?

Yes, frequent untreated reflux can damage your oesophagus over time.

What drinks are best or worst before bed?

Best: still water, chamomile tea. Worst: alcohol, citrus juices, fizzy drinks, and coffee.

Can water help with acid reflux?

It can help wash acid back into your stomach, but it’s not a cure.

What is “silent reflux”?

Reflux without the typical burning sensation, often causing hoarseness, cough, or a sore throat.

What does a burned oesophagus feel like?

It can cause chest discomfort, pain when swallowing, or a persistent sore throat.

Is Coca-Cola good for acid reflux?

No, it’s acidic, fizzy, and can worsen symptoms.

You may also like these reads

If you’re looking to find ways to make sleeping easier and more comfortable, the Oak Tree Mobility blog has a plethora of insightful articles for you to read from our knowledgeable team, including:

• Best Sleeping Positions To Ease A Pinched Nerve
• Best Sleeping Positions For Lower Back Paint
• The Importance of Sleep In The Elderly

How an adjustable bed could help

As we explored earlier, sleeping with your upper body elevated can make a real difference for those struggling with acid reflux at night. By keeping your head and chest raised, gravity helps prevent stomach acid from travelling back up the oesophagus, which means fewer symptoms, less discomfort, and a more restful night’s sleep.

At Oak Tree Mobility, we offer a range of high-quality adjustable beds designed with your comfort and health in mind. With the simple touch of a button, you can raise the head of the bed to the perfect angle for reducing reflux symptoms. Many of our beds also include additional features such as massage functions, and supportive mattresses to further enhance your sleep experience.

If you often find yourself waking up due to acid reflux, an adjustable bed could be a simple but effective solution. By tailoring your sleeping position to your body’s needs, you can take a positive step towards better sleep and better health.