Unfortunately, acid reflux is a common complaint for a lot of people. Not only can this condition be difficult to deal with, but it can also impact our sleep quality. 

Understanding the different triggers of gastroesophageal reflux disease (GERD) and how to reduce its symptoms is a critical step toward a diet and lifestyle that contributes to overall health benefits.

In this guide, we’ll cover some of the best sleeping positions to help you get some rest if you experience GERD.

What is acid reflux?

Acid reflux happens when stomach acid moves up out of your stomach and towards your throat. This causes a burning feeling in your chest and throat (heartburn) and can often cause a bitter taste in your mouth.

If acid reflux keeps happening, you may be diagnosed with something called gastroesophageal reflux disease (GERD). 

There are many things which can cause or make acid reflux worse, including:

  • Eating certain foods like spicy or fatty foods
  • Being overweight 
  • Anxiety
  • Stress
  • Pregnancy
  • Smoking 
  • Certain medicines 
  • Hormone increases

If you do regularly experience acid reflux, it’s worth considering adjusting your diet and lifestyle to make sure acid reflux doesn’t impact your sleep and wellbeing.

What are common symptoms of acid reflux?

At times, GERD symptoms come at varying intervals with differing symptoms. Some of the most common symptoms associated with acid reflux include:

  • Heartburn 
  • Feeling acid in your throat or tasting acid in your mouth
  • Hoarse voice
  • Recurring cough or hiccups 
  • Bloating
  • Feeling sick 
  • Bad breath 

Can sleeping positions make acid reflux better or worse?

Yes, certain sleeping positions can make acid reflux better and others can make it worse. For the most part, GERD is triggered by physiological reactions that lead to refluxing stomach contents. When the lower oesophageal sphincter relaxes, heartburn issues can emerge.

If you’re in the wrong sleeping position, this can make acid reflux worse. However, some sleeping positions improve acid reflux by ensuring the abdomen is below the oesophagus (i.e. sleeping on your left side).

What are the best sleeping positions to relieve acid reflux?

Some sleeping positions can help to ease acid reflux and have been scientifically proven to be effective for gastroesophageal reflux disease. Acid reflux occurs when your lower oesophagal sphincter relaxes at the wrong time, so sleeping in positions that prevent this physical reaction helps.

Sleeping on your left side

Sleeping on your left side when you have acid reflux is an excellent idea. This sleeping position reduces the risk factor of stomach acid escaping to the oesophagal lining and causing acid reflux.

It is best to avoid sleeping on your back or your right side. 

Elevating your sleeping position

Another way of relieving acid reflux as you sleep is to slightly elevate your sleeping position. Using pillows, you can easily raise your sleeping position towards the top of the bed, making it more comfortable to get some rest. 

What else can you do to improve acid reflux while sleeping?

Suffering from acid reflux at night could ruin your sleep schedule, and the discomfort can get worse at night. 

There are some ways you can reduce the impact of GERD if this is something you experience:

Avoid spicy foods

Avoiding spicy foods reduces the risk of acid reflux. Spicy foods foster acid production and can cause GERD symptoms.

Excluding spicy foods from your diet is one of the best ways of reducing the effects of stomach acid production. 

Use antacids

Antacids come in different forms. There are liquid mixtures and oral tablets that help with indigestion and acid reflux. Using these antacids could be an effective remedy for treating GERD at home.

Avoid eating late at night

There are many reasons why you should eat earlier in the evening instead of directly before bedtime. One of the main reasons is maintaining a healthy weight. Eating earlier in the evening also minimises the risk of suffering from sleep disorder symptoms.

Most importantly, doing this could minimise heartburn and acid reflux. Give your body enough time to digest the food before heading to bed. Even then, using the proper sleep positioning, such as sleeping on your left side, should minimise the symptoms..

Use more pillows

This tip can never get overemphasised! Using more pillows helps slow the refluxing acid from reaching the oesophagus.

Using more pillows is a more affordable alternative to using an inclined bed. There are lots of great pillows for side sleepers which are ideal for this position. 

Improve your sleep with the right bedding

One of the best ways to improve your sleep is to make sure you have the right bedding for your sleeping position. 

At Sleepseeker, we offer a wide range of duvets, pillows, mattress toppers and pillow protectors to keep you comfortable at night. 

Read some of our other guides for more sleep advice: