Best sleeping positions to
reduce GERD symptoms
GERD symptoms at night, such as acid reflux, regurgitation, and chest pain, are more common than you think—and they often worsen when you lie down.
If you’ve ever wondered, ‘how to take care of GERD?’, the answer might begin with your sleeping posture.
In this blog, we’ll break down the best positions for reducing reflux at night so you can finally get the deep, uninterrupted sleep you deserve.
What are the symptoms of GERD?
Gastroesophageal Reflux Disease (GERD) happens when stomach acid flows back into the esophagus, causing symptoms like acid reflux, regurgitation, and chest pain.
The severity of GERD symptoms can vary from person to person, but when it comes to GERD severe symptoms, nighttime can be the hardest.
Common GERD symptoms include:
- Heartburn: A burning sensation in the chest or throat, especially after eating or lying down.
- Regurgitation: A sour or bitter-tasting acid or food backing up into the throat or mouth.
- Sore throat: Persistent irritation caused by stomach acid irritating the lining of the throat.
- Chest pain: Discomfort in the chest that may feel similar to heartburn but can sometimes be mistaken for heart-related issues.
Why is GERD worse after going to bed?
When lying down, gravity no longer helps keep acid in the stomach down, making it easier for reflux to occur. Additionally, saliva production, which typically helps neutralize stomach acid, decreases during the deeper stages of sleep.
With reduced saliva and less frequent swallowing during sleep, the force that usually helps push stomach acid down is diminished.
This combination of factors can lead to stomach acid leaking into the esophagus and staying there longer, potentially worsening GERD symptoms, including those that disrupt sleep. The issue may become even more pronounced if someone goes to bed shortly after eating or consumes foods that trigger GERD.
What are the best sleeping positions for GERD relief?
Sleeping in certain positions can help reduce acid reflux symptoms while allowing you to sleep more comfortably. Here are some of the best sleeping positions for GERD relief:
1. Sleep on your left side
Studies have shown that sleeping on your left side can help alleviate acid reflux and reduce the likelihood of experiencing GERD symptoms at night.
This position helps keep the junction between your stomach and esophagus elevated, which minimizes the risk of stomach acid rising into your esophagus.
Why it helps: The position helps prevent acid reflux symptoms by allowing gravity to keep acid where it belongs—in the stomach.
2. Elevate your head
Elevating the head during sleep is an effective ways to reduce acid reflux and GERD symptoms at night.
You can achieve this by using a wedge pillow or by raising the head of your bed. This prevents stomach acid from moving upward into the esophagus.
Why it helps: GERD symptoms often occur when the stomach acid flows back into the esophagus, especially when lying flat. Elevating the head helps keep stomach acid in the stomach.
3. Avoid sleeping on your stomach
Sleeping on your stomach can significantly worsen GERD symptoms and acid reflux at night.
When you lie on your stomach, the pressure on your stomach increases, pushing stomach acid into the esophagus. This can lead to heartburn and other severe GERD symptoms.
Why to avoid it: If you have severe GERD symptoms, lying on your stomach can worsen the reflux, leading to more frequent GERD symptoms in throat and chest pain.
Additional tips for managing GERD symptoms at night
1. Avoid eating right before bed
Try not to eat for at least 2-3 hours before lying down. This gives your stomach enough time to digest food, reducing the chance of acid reflux while you sleep.
2. Wear loose-fitting clothes
Wearing tight clothing can increase pressure on your abdomen, making GERD symptoms worse. Wear comfortable, loose-fitting pajamas to reduce pressure on your stomach and esophagus.
3. Maintain a healthy weight
Excess weight can contribute to severe acid GERD symptoms. Losing weight may help reduce the frequency and severity of GERD symptoms.
FAQs
How do GERD symptoms affect the throat?
GERD symptoms in the throat may include a sore throat, hoarseness, or the sensation of a lump in the throat. These occur due to the backflow of acid irritating the esophagus and throat.
Is there a cure for GERD symptoms?
There is no definitive cure for GERD symptoms, but medications, dietary changes, and surgical interventions can significantly improve quality of life.
What are GERD mouth symptoms?
GERD mouth symptoms may include bad breath, dry mouth, and a bitter taste in the mouth, caused by stomach acid reaching the mouth.
What is GERD stage 3 and its symptoms?
GERD stage 3 symptoms include severe and persistent acid reflux, significant damage to the esophagus, and complications such as esophageal ulcers or strictures.
How are stomach GERD symptoms different from other GERD symptoms?
Stomach GERD symptoms primarily involve discomfort in the stomach area, including bloating, nausea, and a sensation of fullness, alongside typical acid reflux symptoms like heartburn.
What is the treatment for severe GERD symptoms?
Severe GERD symptoms treatment often involves a combination of lifestyle changes, medication such as proton pump inhibitors (PPIs), and in some cases, surgery to repair the esophagus or prevent acid reflux.
