Best Sleeping Position for Acid Reflux
Tossing and turning because of that burning sensation in your chest? You might not realise it, but the way you sleep can make acid reflux better—or a whole lot worse.
So if you’re asking yourself, “What is the best sleeping position for acid reflux?” — stick around. We’re diving into the positions that can help you wake up feeling rested and reflux-free.
Why is acid reflux getting worse at night?
Acid reflux is worse after going to bed because lying down allows stomach acid to flow more easily into the oesophagus.
on this position, gravity no longer assists in keeping acid in the stomach, and the lower oesophageal sphincter (LES) may relax, allowing acid to escape upward.
On top of that, swallowing slows down, and saliva production decreases while you sleep—both of which normally help neutralise stomach acid.
This increases symptoms like heartburn and discomfort during sleep, especially if a person eats close to bedtime or consumes trigger foods.
What is the best sleeping position for acid reflux?
Left-side sleeping position
Sleeping on your left side helps prevent stomach acid from flowing into the oesophagus, reducing heartburn and discomfort. Here are some tips:
- Use a supportive pillow to maintain neck and spine alignment.
- Place a pillow between your knees to relieve lower back pressure and promote spinal alignment.
- Adjust elevation by raising your head and chest slightly to reduce reflux during sleep.
Elevated upper body position
Elevating your upper body can minimise acid reflux by preventing stomach acid backflow. Try these options:
- Sleep on your back with an elevated head using a wedge pillow or by raising your bed’s head.
- Invest in an adjustable bed frame for customisable upper body elevation to find the most comfortable angle for reducing reflux.
No stomach sleeping
Sleeping on your stomach or right side can aggravate acid reflux by putting pressure on the lower oesophageal sphincter (LES), allowing stomach acid to flow back into the oesophagus.
To avoid this, try using a full-body pillow or propping yourself up to discourage turning onto your stomach during sleep. This will help maintain better alignment and reduce the risk of reflux.
How to sleep better with acid reflux?
Other than sleeping positions, there are multiple ways you can prevent acid reflux while you’re trying to get some rest:
- Eat larger meals earlier: Have your big meal earlier in the day to give your body more time to digest, walk, drink water, and engage in other digestion activities.
- Avoid eating just before bedtime: Try to stop eating about 3 hours before lying down, allowing enough time for food to leave your stomach.
- Wear loose pyjamas: Tight clothing around your stomach can put pressure on your abdomen, pushing acid back into your oesophagus. Opt for loose-fitting clothes to promote digestion.
- Avoid alcohol before bed: Even small amounts of alcohol can contribute to acid reflux during sleep, so it’s best to steer clear of it before bedtime.
- Sit upright after eating: Avoid bending over or lifting heavy objects after a meal, as these movements increase abdominal pressure and can aggravate reflux.
- Minimise stress: Emotional stress can boost stomach acid production, worsening reflux symptoms. Keep stress levels in check to help manage acid reflux.
- Cook more at home: Restaurant meals may contain oils, spices, and ingredients that trigger acid reflux. Preparing meals at home allows you to control what goes into your food.
- Avoid common trigger foods: Certain foods are known to worsen acid reflux symptoms. These include garlic, onions, chocolate, spicy foods, vinegar, fatty foods, and carbonated drinks. Identifying and avoiding the specific foods that trigger your acid reflux can bring significant relief.
When to talk to a doctor about acid reflux at night?
You should consider seeing a doctor if:
- Nighttime acid reflux occurs frequently (more than twice a week)
- Symptoms interfere with your sleep or daily life
- Over-the-counter medications don’t bring relief
- You experience difficulty swallowing, a persistent cough, or sore throat
- You notice unintentional weight loss or vomiting
- You have chest pain that isn’t clearly heartburn
Persistent or severe acid reflux may indicate a more serious condition like GERD and need medical attention for proper diagnosis and treatment.
Contact Dr Samir Rahmani for acid reflux in Dubai
Acid reflux is a common digestive issue, but it shouldn’t cost you a good night’s sleep — even if the symptoms seem mild. If you’re experiencing frequent nighttime discomfort, it’s time to seek expert care. With over 24 years of experience as a trusted general surgeon, Dr Samir Rahmani offers personalised solutions to help you manage acid reflux effectively and reclaim restful, uninterrupted sleep.
FAQS
The best sleeping position for acid reflux is on your left side, with your upper body slightly elevated. This position uses gravity to help keep acid in the stomach from flowing back into the oesophagus, reducing symptoms like heartburn and discomfort.
Pregnant women should sleep on their left side with their heads and chests elevated. This position reduces pressure on the stomach from the growing uterus and minimises acid reflux, which is common during pregnancy.
Raising your head by 6-8 inches is typically effective. This can be done by using a wedge pillow or adjusting your bed to elevate your upper body and keep acid down.
For gastritis, sleeping on the left side with a slightly elevated head is beneficial. Avoid lying on your stomach, as it increases abdominal pressure and worsen symptoms.
