A good night’s sleep is essential for your well-being, but if you often wake up with heartburn, discomfort, or a burning sensation in your chest, your sleeping habits might be to blame. Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the esophagus, leading to irritation and discomfort.
Acid reflux occurs when the lower esophageal sphincter (LES), the muscle that acts as a barrier between the stomach and the esophagus, becomes weak or relaxed, allowing stomach acid to move upward. This backflow can cause symptoms such as heartburn, regurgitation, chest discomfort, bloating, sore throat, and even chronic cough.
Acid reflux can be an uncomfortable and disruptive condition, especially at night, says Dr Shubham Vatsya, Senior Consultant, Gastroenterology and Hepatology, Fortis Hospital, Vasant Kunj. “The burning sensation in your chest, regurgitation, and discomfort can make it difficult to get a restful sleep. While medications and dietary changes are common ways to manage acid reflux, your sleep posture, bed elevation, and nighttime eating habits play a crucial role in reducing symptoms,” he says.
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Dr Vatsya suggests these 8 Lifestyle changes to prevent acid reflux at night:
Sleep on your left side: The position you sleep in can determine the severity of acid reflux symptoms. Research suggests that sleeping on your right side relaxes the lower esophageal sphincter, making it easier for acid to flow back into the esophagus. "Sleeping on your left side can help reduce acid reflux by keeping the stomach lower than the esophagus, allowing gravity to minimise acid exposure," advises Dr. Vatsya.
Avoid sleeping on your back: While sleeping on your back might seem comfortable, it can worsen acid reflux symptoms. Lying flat allows stomach acid to move freely into the esophagus, causing discomfort. "If you prefer sleeping on your back, elevating your head can help reduce acid reflux," suggests Dr Vatsya.
Elevate your head: Raising your head by 6-8 inches can prevent acid from flowing back into the esophagus. Using an adjustable bed or a wedge pillow can help maintain this position. “Gravity plays a vital role in acid reflux. Keeping your upper body elevated prevents acid from rising and reduces the chances of nighttime heartburn,” explains Dr Vatsya.
Improve sleep quality: Poor sleep quality can worsen acid reflux by increasing stress levels and disrupting digestive processes. To improve sleep, maintain a consistent bedtime, limit screen time before bed, and practice relaxation techniques. “Quality sleep helps regulate digestion and reduces acid reflux episodes at night,” says Dr Vatsya.
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Avoid late night eating: Eating close to bedtime increases the likelihood of acid reflux. When you lie down after eating, digestion slows down, and pressure on the stomach rises, leading to acid movement into the esophagus. "It’s best to finish your last meal at least three hours before going to bed to give your stomach enough time to digest food properly," advises Dr Vatsya.
Limit fatty and acidic foods before bed: Certain foods weaken the lower esophageal sphincter and trigger acid reflux. Spicy dishes, citrus fruits, chocolate, caffeine, alcohol, and high-fat meals should be avoided before bedtime. “These foods can relax the LES and increase stomach acid production, worsening reflux symptoms,” says Dr Vatsya.
Reduce fluid intake before bed: While hydration is essential, drinking excessive fluids, especially caffeinated, carbonated, or alcoholic beverages, before bed can contribute to acid reflux. Even too much water can put pressure on the stomach. "It’s best to limit liquid intake an hour or two before sleeping to prevent nighttime reflux," recommends Dr Vatsya.
Wear loose-fitting clothes at night: Tight clothing, including fitted pajamas and waist-constricting shapewear, can increase intra-abdominal pressure and push stomach acid into the esophagus. "Wearing loose, comfortable sleepwear allows for better digestion and reduces acid reflux risks," advises Dr Vatsya.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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