At night acidity can change a good night’s sleep into an uncomfortable one. A burning sensation in the chest, sour taste in the mouth, regurgitation or throat irritation are more visible when you lie down. While food choices, meal timing, body weight and certain medications can all contribute to acid reflux, your sleeping position can also affect how quickly the contents of your stomach are returned to the oesophagus.
Gastroenterologists often recommend sleep posture is important in the case of those who regularly have GERD (GERD) or nighttime heartburn. Gravity is the key in keeping stomach contents where they belong and lying flat can make reflux easier for some people.
Why does acidity get worse at night
Acid reflux occurs when stomach contents flow back into the oesophagus. The lower oesophageal sphincter normally helps prevent this backward movement, but it can sometimes relax or become less effective.
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In the morning, being upright allows gravity to help keep stomach contents in the stomach. But lying down takes away much of that gravitational support at night. And if you have had some food recently, there may be more food and acid in your stomach when you go to bed.
The reason that people who are prone to reflux may experience symptoms after lying down, in particular if they eat a big meal soon after bedtime.
Sleeping flat on your back may trigger symptoms
Sleeping completely flat on your back can make reflux symptoms worse for some people. Acid can be more easily transferred into the oesophagus when the upper body is close to the stomach.
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This does not mean that everyone with acidity should stop sleeping on their back. There are different responses. But if you keep getting heartburn after lying flat, it could be worth trying to change your sleeping position.
Instead of adding several pillows under your head as a very simple solution, it would bend the body at the waist. A better solution for nighttime reflux is to push up the upper part of the body by using a wedge or an appropriately adjusted bed.
The right side may not be ideal for reflux
There is evidence that sleeping on the right side can increase nighttime reflux symptoms in some people. In this position, stomach acid may have an easier path toward the oesophagus.
When you get heartburn during the night, do you sleep on your right side
What does the left side do
For people that have nighttime reflux, sleeping on the left side may be more comfortable for many people with nighttime reflux, sleeping on the left side.
The stomach’s anatomy means that lying on the left side can help keep stomach contents below the oesophageal opening. This can reduce the amount of acid that reaches the oesophageal opening at night.
But the left-side position is not a guaranteed treatment for everyone. If you find that another position is more comfortable and does not trigger symptoms, individual comfort also matters.
Don’t go to bed immediately after eating
Sleeping position is only one of several aspects of controlling nighttime acidity. Meal timing may be just as important.
Don’t lie down right after sitting down after eating a very large meal. People with reflux will benefit from several hours between dinner and bedtime, although the exact time might differ.
The symptoms may also be worsened by large, fatty or spicy meals in some people. Keeping a food and symptom diary can help identify personal triggers.
Elevating the upper body may help
If reflux wakes you up frequently at night, it is useful to raise the upper body. A wedge-shaped support that raises the upper torso creates a gradual incline rather than bending the neck.
The appropriate height may vary so that people with frequent or severe symptoms should talk to a healthcare professional about their options.
Other habits that can decrease nighttime reflux
In addition to changing sleep posture, some lifestyle measures may help:
- You should avoid eating large meals close to bedtime
- Identify and limit foods that are consistent with your symptoms
- Keep weight in check and eat healthy, if medically appropriate
- Don’t smoke
- If alcohol worsens your symptoms, limit it
- At night, avoid tight clothing around the abdomen, keeping it loose
- Follow prescribed reflux treatment as directed
Not everyone has the same triggers, and a more personalized approach is usually more effective than the mass removal of a large number of foods.
When do you need to see a doctor
Occasional heartburn is common, but frequent or severe nighttime symptoms should be evaluated by a doctor if it happens frequently or very often. Talk to a doctor if reflux occurs frequently and disrupts sleep or requires frequent over-the-counter medication.
Seek immediate medical attention for serious or unexplained chest pain, particularly if it is accompanied by breathlessness, sweating, dizziness or pain spreading to the arm, jaw, back or shoulder. Chest pain should not be assumed to be acidity.
Difficulty swallowing, persistent vomiting, unexplained weight loss, vomiting blood or black stools also need to be evaluated.
Your sleeping position can influence nighttime acid reflux because lying down alters the effect of gravity on stomach contents. For people who experience nighttime acidity, sleeping on the left side and elevating the upper body may be worth considering, while sleeping completely flat or on the right side may worsen symptoms for some individuals.
However, posture is just one aspect of reflux management. Meal timing, food triggers, lifestyle habits and appropriate medical treatment should all be considered. If nighttime acidity is common and a hazard to sleep, consult a gastroenterologist or other qualified healthcare professional for an individual assessment.
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