How to Sleep With Acid Reflux: Proven Nighttime Relief Tips
Trying to fall asleep with acid reflux is like playing a game of “what position won’t burn?” I’ve had nights where I’d lie down exhausted — only to be greeted by a fiery sensation climbing my chest. If you’ve ever propped yourself up with pillows or tried to sleep sitting upright, you know the struggle. But you don’t have to suffer night after night. There are practical, proven ways to sleep better — even if reflux has been ruining your rest.
Why Acid Reflux Gets Worse at Night
When you’re upright during the day, gravity keeps stomach acid down. But once you lie flat, it’s easier for acid to rise into your esophagus, especially if your lower esophageal sphincter (LES) is weak or relaxed. Add a full stomach, a late meal, or a trigger food — and reflux kicks in right when you’re trying to wind down.
Symptoms often include:
- Heartburn shortly after lying down
- Coughing, sore throat, or hoarseness in the middle of the night
- Waking up with regurgitation or a sour taste in the mouth
- Interrupted or restless sleep
Understanding this connection between GERD and poor sleep is key. For the full breakdown of how reflux and sleep interact, read this detailed guide — it helped me make sense of symptoms I had ignored for years.
Best Sleep Positions to Reduce Reflux
One of the easiest ways to get relief is by changing your sleep posture. I used to sleep flat on my back or slightly propped up with pillows — and it made things worse. The solution? Sleep on your left side and elevate your upper body.
Here’s what works best:
- Sleep on your left side: This position puts your stomach lower than your esophagus, helping prevent acid from rising.
- Use a wedge pillow or elevate the bed head: Raising your torso 6–8 inches can significantly reduce reflux episodes.
- Avoid sleeping on your right side or back: These positions can increase pressure on your LES and promote reflux.
If you’re not sure how to get started, I gradually adjusted by placing a pillow behind my back to stay on my side and using a foam wedge instead of stacking regular pillows — much more stable and comfortable.
What to Do Before Bed to Prevent Reflux
What you do in the hours before bed can either set you up for a good night — or guarantee a flare-up. These changes made the biggest difference for me:
- Finish eating at least 3 hours before bed: This gives your stomach time to empty, reducing the chance of backflow.
- Avoid trigger foods in the evening: Spicy dishes, caffeine, chocolate, mint, and high-fat meals are big offenders.
- Stay upright after dinner: Even 10–15 minutes of walking helps digestion and reduces pressure on the stomach.
And if you need a snack closer to bedtime, reach for GERD-friendly options like a banana, rice cake, or a small bowl of oatmeal. Heavy or acidic foods right before sleep were always my downfall.
Natural Remedies That May Help You Sleep Easier
If you’re not ready to jump straight into medications — or want to add a little extra support — there are a few natural aids that many people (myself included) find helpful before bed:
- Chamomile tea: Helps calm digestion and relax the body without caffeine.
- Melatonin: A popular sleep supplement that may also help strengthen the LES muscle. Learn more here.
- Deglycyrrhizinated licorice (DGL): A chewable supplement that may protect and soothe the esophageal lining.
Just remember — “natural” doesn’t mean it works for everyone. Always check with your healthcare provider before starting anything new, especially if you’re already on reflux medications or other prescriptions.
When You Should Seek Medical Help
If reflux keeps waking you up several nights a week, or you’ve tried every home remedy and it’s still interfering with your sleep, don’t wait too long to get medical advice. Nighttime reflux can lead to inflammation, respiratory issues, and even long-term damage to the esophagus.
Signs it’s time to talk to a doctor:
- Heartburn that occurs multiple times per week
- Trouble swallowing or unexplained weight loss
- Chronic coughing or frequent throat clearing
Doctors may recommend prescription medications like PPIs or refer you for further testing. You can explore your options in this detailed GERD treatment guide.
Sleep Is Possible — Even With Acid Reflux
I know how exhausting it is to wake up more tired than when you went to bed — all because of reflux. But once I learned how to adjust my sleep position, eating habits, and routine, things really started to change.
Start with just one or two tips from this list. Even a small improvement in how you sleep can make a huge difference in how you feel the next day.
And if you’re looking for a complete breakdown of GERD and sleep connection, this guide is a must-read. It combines medical insight with real-world solutions — exactly what helped me reclaim restful nights.
Camellia Wulansari is a dedicated Medical Assistant at a local clinic and a passionate health writer at Healthusias.com. With years of hands-on experience in patient care and a deep interest in preventive medicine, she bridges the gap between clinical knowledge and accessible health information. Camellia specializes in writing about digestive health, chronic conditions like GERD and hypertension, respiratory issues, and autoimmune diseases, aiming to empower readers with practical, easy-to-understand insights. When she’s not assisting patients or writing, you’ll find her enjoying quiet mornings with coffee and a medical journal in hand—or jamming to her favorite metal band, Lamb of God.
