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.

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.

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.

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.

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

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.

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:

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:

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

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

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.

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

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

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

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

Tight waistbands can increase pressure on your stomach.

Stress can affect digestion and make symptoms worse. Relaxation techniques before bed; like gentle stretching, meditation, or deep breathing, can help.&nbsp; 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:

<a href="https://www.youtube.com/watch?v=XUty6UI8RsE">https://www.youtube.com/watch?v=XUty6UI8RsE</a>

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.

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

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

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

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

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:

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 <a href="https://oaktreemobility.co.uk/adjustable-beds">adjustable beds</a> 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.

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Kai Anders is a junior marketing executive, writing articles on interesting subjects relating to health, wellbeing and accessibility.

Kai, who holds a Fine Art degree from Arts University Bournemouth and has worked in the healthcare industry, combines his passion for art and design with critical thinking skills and his knowledge of the industry to create compelling content and build community on Oak Tree Mobility’s social media and email channels.

In his spare time, Kai is also a small business owner and passionate about ensuring his customers receive a positive experience, a value that translates into his creative endeavours with Oak Tree Mobility.

Kai Anders is a social media specialist, passionate about sharing information on topics relating to healthcare, mobility and accessibility.

Junior Marketing Executive

Kai Anders

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I am passionate about helping people to sleep well, so much so that I have spent 25 years helping people to sleep and have published 5 books on the topic. When we sleep well and restoratively, the body is healed on so many levels – physically, mentally, emotionally and spiritually. When we are well-rested, we feel happy, resilient and better able to cope with life’s inevitable challenges.

My belief is that our physiology is perfectly designed for optimal sleep. The key is understanding our unique relationship with rest. To unlock optimal rest, we need to make the daily choices that will enable us to get the deep, restorative sleep we deserve. It’s my mission to shine a light on these choices and make them achievable for everyone.

I received both my undergraduate degree and a doctorate in physiology at King’s College London, where I studied and conducted research on the brain and sleep science. Following my post-doctoral research posts, I worked in a health screening clinic in London’s Square Mile where I measured the health of city professionals working in law, banking, accountancy, media, insurance and other industries. It was here that I noticed that insomnia was a prevalent issue for an overwhelming amount of our patients and that I had a particular knack for supporting sleep issues to improve overall health. Following the wide experience gained in this position, I have been able to help many with their sleep issues, from school children to professional athletes, including those at Chelsea FC.

In my mission to learn even more about sleep practices, I looked to the ancient practices of Ayurveda and Traditional Chinese Medicine. Through my studies of sleep throughout time and different cultures, my methodology has grown into a holistic blend of Eastern and Western Sciences.

I spent a decade helping patients with severe mental health problems at The Nightingale Hospital. I was headhunted for this role to support patients with my wide range of experience and combined holistic and evidence-based practice. Seeing so many patients successfully reach their sleep goals by utilising my methodology inspired me to make this valuable knowledge accessible to all, by writing my first book Tired but Wired.

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With Oak Tree Mobility, I am proud to share practical advice to support you with your sleep goals, free of charge. You can access my advice on the <a href="https://oaktreemobility.co.uk/help-and-advice">Oak Tree blog</a>&nbsp;or on&nbsp;<a href="https://www.facebook.com/OakTreeMobility">social media</a>, and you can access even more health and sleep support on&nbsp;<a href="https://drnerina.com/">my website</a>.

How Oak Tree Mobility Supports Great Sleep

Our relationship with sleep is unique and, as such, the more able we are to cater to our individual needs for comfort, the better chance we stand of being able to rest and sleep well. The variety and range of comfort solutions offered in the Oak Tree product range is great. I recommend that customers really take their time and explore what makes them feel most comfortable and at ease. 

I particularly like the semi-contoured position of the <a href="https://oaktreemobility.co.uk/adjustable-beds">adjustable beds</a>, and the variety of mattresses on offer will be highly beneficial to many as it will help you to find the best level of support and comfort. The semi-contoured design enables optimal breathing, a key factor in being able to rest and sleep well. An adjustable bed supports the joints in the back, hips and knees to ease tension and arthritic aches and pains, helping you to feel refreshed in the morning.

Dr Nerina Ramlakhan is a neurophysiologist with a specialism in lifestyle interventions for the alleviation of mental disorders and sleep issues.

Sleep Expert

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Dr Nerina Ramlakhan

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Emily Carhan is a senior content and creative manager and writer exploring topics of accessibility, mobility and lifestyle. She received her Masters degree at Goldsmiths College, University of London.&nbsp;

As a child, she spent time at the local day centre where her mother volunteered to connect with older people who attended to combat isolation and build community. From a young age, she understood just how essential independence is to mental health - especially when mobility changes through illness, injury or age. Today, she continues to connect with those who may be experiencing isolation through her&nbsp;<a href="https://www.papier.com/thefold/articles/why-i-love-writing-letters-trix-carver-photographer">positive post</a> project and volunteering as a telephone befriender.

Through her role at Oak Tree, she continues to build community with customers via our social media channels and to make informative mobility advice accessible to all.&nbsp;

Emily Carhan is a writer exploring topics of accessibility, mobility and lifestyle.

Content Manager

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Emily Carhan

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A good night’s sleep is essential for physical health, emotional balance and overall wellbeing. Yet one of the most common questions people ask is: “Am I better off sleeping alone or with my partner?”

For some, sharing a bed strengthens intimacy and brings comfort. For others, disturbances such as snoring or different body clocks can mean broken nights and groggy mornings. The truth is, there’s no one-size-fits-all answer.

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