HOW TO SLEEP WITH GERD
5 Actionable Tips To Sleep Better With GERD
Gastroesophageal reflux disease (GERD) is a chronic condition where stomach acid flows back into the esophagus, causing discomfort and potentially disrupting sleep.
If you are struggling to get a good night’s rest because of GERD, this article will guide you through effective strategies and tips to sleep better.
Please note that this is not medical advice. Always consult a medical professional with questions and before starting any treatment or making lifestyle changes.
Table of Contents
Understanding GERD and Its Impact on Sleep
What is GERD?
GERD is a digestive disorder characterized by the backflow of stomach acid into the esophagus. This reflux can irritate the lining of the esophagus, leading to symptoms such as:
Heartburn
Regurgitation
Chest pain
Difficulty swallowing
Chronic cough or throat irritation
How GERD Affects Sleep
GERD symptoms often worsen at night because lying down allows stomach acid to flow more easily into the esophagus. This can lead to:
Frequent awakenings
Difficulty falling asleep
Reduced sleep quality
Fatigue and daytime drowsiness
Tips for Sleeping Better with GERD
1. Elevate Your Upper Body
One of the most effective ways to reduce nighttime GERD symptoms is by elevating your upper body. This helps reduce or prevent stomach acid from flowing into the esophagus.
Use a wedge pillow: A wedge pillow can provide the necessary incline to prevent reflux flowing up.
Adjustable beds: If you have an adjustable bed, raise the head of the bed by 6-8 inches to achieve a comfortable position to sleep, while laying your upper body up.
2. Sleep on Your Left Side
Sleeping on your left side can reduce acid reflux because of the stomach’s natural positioning.
Studies show that the left-side sleeping position helps keep the esophageal sphincter above the level of stomach acid, reducing reflux episodes.
Avoid sleeping on your back or right side, as these positions may worsen GERD symptoms.
3. Avoid Eating Before Bed
Late-night eating can trigger GERD symptoms by increasing stomach acid production.
Timing: Avoid eating at least 3 hours before bedtime.
Portion sizes: Keep dinner portions small to reduce the burden on your digestive system.
4. Choose GERD-Friendly Foods
Certain foods can worsen GERD symptoms, especially before bedtime. To minimize discomfort:
Avoid: Spicy foods, citrus fruits, chocolate, caffeine, alcohol, and high-fat meals.
Consume: Lean proteins, non-citrus fruits, oatmeal, and vegetables.
5. Wear Loose Clothing
Tight clothing around the abdomen can increase pressure on the stomach, exacerbating reflux symptoms. Opt for loose-fitting sleepwear to stay comfortable.
Creating a GERD-Friendly Sleep Environment
Optimize Your Mattress
A supportive mattress can play a crucial role in managing GERD.
Firmness: Choose a medium-firm mattress that supports spinal alignment while accommodating an elevated sleep position.
Materials: Memory foam and latex mattresses contour to your body, providing better support for elevated sleeping.
Use the Right Pillows
Standard pillows may not provide adequate elevation. Instead:
Invest in an acid reflux pillow or wedge pillow designed specifically for GERD.
Control Bedroom Temperature
A cooler bedroom temperature can improve sleep quality, even for GERD sufferers. Aim for a room temperature of 60-67°F (15-19°C).
Lifestyle Changes to Support GERD Management
Always consult a healthcare professional before making lifestyle changes.
Maintain a Healthy Weight
Excess weight can increase abdominal pressure and exacerbate GERD symptoms. Losing even a small amount of weight can significantly improve symptoms.
Manage Stress
Stress can worsen GERD symptoms and disrupt sleep. Incorporate relaxation techniques into your routine:
Practice deep breathing exercises.
Try meditation or yoga.
Establish a calming bedtime routine.
Avoid Smoking
Smoking weakens the lower esophageal sphincter (LES), increasing the likelihood of acid reflux. Quitting smoking can improve GERD symptoms and overall health. Avoid smoking if you suffer from GERD.
Medical Interventions for GERD
Always consult a healthcare professional before consider a medical treatment. This article does not consist medical advice.
Over-the-Counter Medications
Several common OTC medications can help manage GERD symptoms:
Antacids: Neutralize stomach acid.
H2 blockers: Reduce acid production.
Proton pump inhibitors (PPIs): Provide longer-lasting acid reduction.
Prescription Medications
If OTC options aren’t effective, consult your doctor. Prescription-strength PPIs or H2 blockers may be necessary.
Surgery
In severe cases, surgical interventions like fundoplication may be recommended to strengthen the LES and prevent reflux.
When to See a Doctor
If GERD symptoms persist despite lifestyle changes and OTC treatments, or if you experience complications such as difficulty swallowing, chest pain, or severe weight loss, consult a healthcare professional.
How To Sleep With GERD - Final Thoughts
Living with GERD can make getting restful sleep a challenge, but with the right strategies, it is possible to minimize discomfort and improve your sleep quality. By making lifestyle changes, optimizing your sleeping environment, and consulting a doctor when necessary, you can take control of your GERD and enjoy better nights and more rested days.
Now that you know how to sleep with GERD, consider exploring mattresses and pillows designed for acid reflux to further enhance your sleep experience.
References
- John Hopkins Medicine. Gastroesophageal Reflux Disease (GERD). Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/gastroesophageal-reflux-disease-gerd
- National Library of Medicine. (2023). Left lateral decubitus sleeping position is associated with improve GERD. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10643078/
- Harvard Health. (2023). 9 Home Treatment for GERD. Retrieved from https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication
- Mayo Clinic. (2023). Video: Fundoplication. Retrieved from https://www.mayoclinic.org/fundoplication/vid-20084708
FAQ
Most frequent questions and answers
GERD and sleep apnea often occur together, as acid reflux can irritate the airways and exacerbate breathing difficulties. Treating GERD may improve sleep apnea symptoms.
Sleeping pills can relax the LES, potentially worsening GERD symptoms. Consult a doctor before using sleep aids if you have GERD.
Sleeping on your left side helps reduce acid reflux by keeping the stomach below the esophagus.
Avoid eating at least 3 hours before bedtime to minimize nighttime reflux symptoms.
A wedge pillow or an acid reflux pillow provides the elevation needed to prevent reflux.
More Sleep Resources
Can GERD cause sleep apnea?
GERD and sleep apnea often occur together, as acid reflux can irritate the airways and exacerbate breathing difficulties. Treating GERD may improve sleep apnea symptoms.
Is it safe to take sleeping pills with GERD?
Sleeping pills can relax the LES, potentially worsening GERD symptoms. Consult a doctor before using sleep aids if you have GERD.
What sleeping position is best for GERD?
Sleeping on your left side helps reduce acid reflux by keeping the stomach below the esophagus.
Can I eat before bed if I have GERD?
Avoid eating at least 3 hours before bedtime to minimize nighttime reflux symptoms.
What type of pillow is best for GERD?
A wedge pillow or an acid reflux pillow provides the elevation needed to prevent reflux.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
