Sleep is supposed to be a rejuvenating escape from the day’s chaos, but for those with acid reflux or gastroesophageal reflux disease (GERD), it can turn into a nightly battle. While it happens at any time of the day, many people experience worsened symptoms during the night. Understanding the causes of this discomfort and why it’s worse at night can help us identify the best sleeping position for acid reflux.
What Is Acid Reflux?
Acid reflux occurs when the lower oesophageal sphincter (LES), a muscular ring that acts as a valve between the oesophagus and stomach, relaxes or becomes weak, allowing stomach acid to rise back into the oesophagus. This leads to symptoms such as heartburn, regurgitation, chest pain, and difficulty swallowing.
But what are the leading causes of this condition? And, apart from finding the best sleeping position for acid reflux, what can you do to prevent it? There are multiple factors that could cause GERD, including:
- Dietary Decisions
Indulging in spicy foods, citrus fruits, fatty meals, caffeine, and chocolate can all trigger acid reflux. It’s like playing a game of culinary roulette with your digestive system and waiting for one or all of those triggering foods to set your heart on fire. - Weight Gain
Carrying excess weight can put pressure on your belly, causing the contents of the stomach (and fiery digestive acids) to be pushed upward into the oesophagus, leading to acid reflux. - Excessive Alcohol and Caffeine
Both alcohol and caffeine can relax the muscles that keep acid in your stomach, making heartburn more likely. - Smoking
Smoking weakens the LES valve and increases stomach acid production, making smokers more susceptible to acid reflux. Think vaping is safer? Not really – studies show that people who vape are placed equally at risk for oesophagitis as tobacco smokers. - Pregnancy
Trying to find the best position for acid reflux is just one of the many reasons that expectant mothers struggle to sleep at night. This is due to hormonal changes and the additional pressure that their bundle of joy places on their stomach. - Overeating
Sometimes a meal is just too delicious to stop at one serving! Consuming large meals or lying down immediately after eating can put pressure on the LES valve, leading to reflux.
Why is Acid Reflux Worse at Night?
If you’ve ever found yourself drifting off to sleep peacefully, only to be rudely awakened by a burning sensation in your chest, you’ll know that acid reflux symptoms seem to ramp up after settling down for the night.
- During sleep, your body relaxes, including the muscles that keep acid in your stomach. While these muscles are relaxed, stomach acids sometimes leak into your oesophagus, leading to heartburn.
- Let’s not forget the role of gravity! When you lie down, especially on your back or right side, gravity no longer helps to keep stomach acid where it belongs. Instead, it travels upward into your oesophagus, where it does a very good job of keeping you awake all night.
- In addition to gravity, your Sleeping Position Matters! Certain sleeping positions can exacerbate acid reflux. Sleeping on your back or right side allows stomach acid to flow more freely into your oesophagus, compared to sleeping on your left side or in an elevated position.
- What about those late-night cravings? Indulging in midnight snacks or heavy meals close to bedtime can also intensify acid reflux symptoms. Aim to eat at least two hours before lying down to give your body enough time to digest properly, and if you wake up with the munchies, try a glass of water instead.
Long-term effects of GERD
Experiencing occasional acid reflux is completely normal and usually not a cause for worry. However, prolonged GERD can potentially impact your gut health and give rise to various health considerations which can include:
- Respiratory Issues
Acid reflux can exacerbate existing respiratory conditions such as asthma or bronchitis, leading to increased symptoms or flare-ups. - Oesophageal Damage
The repeated exposure of the oesophagus to stomach acid can cause irritation and inflammation and ultimately, esophagitis. This manifests as pain or difficulty swallowing. - Sleep Disturbances
Because acid reflux is often worse when lying down, those who suffer it also experience disrupted sleep patterns, resulting in fatigue, irritability, and difficulty concentrating. - Dental Erosion
The acidic nature of refluxed stomach contents can erode tooth enamel over time. This can lead to tooth sensitivity, cavities, and other dental problems.
How to find the best sleeping position for acid reflux
So you’ve eliminated your midnight munchies habit, you’re eating earlier, you’ve lost a little weight, and you’ve double-checked that you’re definitely not pregnant… and you still suffer the scorching sting of night-time heartburn. You may need to find the best position for acid reflux to get some relief – and a decent night of sleep. Here’s what we know about sleeping with GERD…
Left Side is Right
When it comes to sleeping positions, favour your left side. This position keeps the part between your stomach and oesophagus above the level of stomach acid, minimising the risk of acid reflux during sleep.
Elevate Your Upper Body
Elevating your upper body is highly effective in reducing acid reflux symptoms. Many people will prop themselves up using pillows or wedge pillows, but this can be uncomfortable and cumbersome, and you’re likely to roll off from time to time.
Elevate Your Upper Body
Elevating your upper body is highly effective in reducing acid reflux symptoms. Many people will prop themselves up using pillows or wedge pillows, but this can be uncomfortable and cumbersome, and you’re likely to roll off from time to time.
We love to recommend an adjustable bed as a solution for nighttime GERD, because it allows you to elevate your upper body to a customised and comfortable position, without the awkwardness of a lumpy pile of pillows.
Fit for Bed’s Swissway adjustable beds provide an ideal range of elevation – this is one of the few brands that will support your body all the way to an upright sitting position (perfect for reading in bed) or elevate your upper body just a few degrees to offer you the best sleeping position for acid reflux.
- Swissway’s adjustable beds are German-engineered and TUV-approved, offering a sleek experience with silent motors, powered by high-quality spindle gears.
- These exquisite beds provide the ultimate zero-gravity, maximum-comfort sleep. The feeling of almost floating is achieved through German-engineered slats or disc pads, with multiple tension zones designed for optimum ergonomic support.
- Swissway’s adjustable beds also offer a setting that gently bends the knees, so that when you’re sitting up or gently reclined, your lower back and legs are not placed under strain.
- The adjustable beds are paired with our exclusive high-density latex mattresses, which conform to the movements of the bed, seamlessly. Swissway’s king-size adjustable bed also allows you and your partner to have separate remotes and independent settings.
While GERD can be uncomfortable and disruptive, making lifestyle changes, shifting from a traditional bed to an elevated bed, and finding the best sleeping position for acid reflux can significantly alleviate symptoms and improve sleep quality.
Ready to experience the comfort of an adjustable bed? Get in touch with our friendly in-store bed experts for guidance on the do’s and don’ts of buying an adjustable bed, and get honest advice on the right solution for your needs.
