Best Sleeping Position for Acid Reflux: How to Reduce Nighttime Heartburn

According to a study, there are 783.95 million cases of GERD globally. The risk factors are age, body mass index (BMI), non-vegetarian diet, tea or coffee intake, tobacco, and alcohol consumption.

Well, there’s good news. It’s the way you sleep that makes a huge difference. That's right, something as simple as how you position yourself in bed can help prevent acid reflux episodes and ensure a night's sleep. 

If you’re tired of waking up with discomfort every night, then stick around. Let's unravel the best sleeping positions to beat acid reflux, plus some extra tips to ensure your nights are peaceful and heartburn-free.

Why Sleep Position Matters for Acid Reflux

When you're upright during the day, gravity helps keep the stomach acids in place. But when you lie down, gravity is no longer working in your favour anymore. This makes it easier for the acid to escape from the stomach and flow back into the oesophagus, leading to a burning sensation, most often referred to as heartburn.

Your sleep position can either help keep stomach acid in its place or make reflux worse. The main goal is to sleep in such a way that your stomach lies in a plane below your oesophagus, preventing the acid from moving upwards.  

Best Sleeping Positions for Acid Reflux Relief

Let’s explore the best and the worst sleeping positions when dealing with acid reflux.

Left Side Sleeping

The MVP (most valuable player) of acid reflux relief! Sleeping on the left side is considered the best position for people dealing with acid reflux.

A study states that sleeping in the left lateral position demonstrated significantly decreased acid exposure time and acid clearance time compared to the right lateral and supine positions. Furthermore, increased sleep in the left lateral position has been shown to improve nocturnal symptoms.

How It Makes A Difference

• A significant portion of your stomach lies on the left side. When you lie down on the left side, it creates such an angle that your stomach lies below the oesophagus, reducing the chance of acid travelling upward.
• When you lie down on your left side, gravity helps keep the stomach contents from splashing back into the oesophagus.

What Experts Suggest: Seeking better results? Use a wedge pillow further to elevate your upper body in the left lateral position. This adds an extra layer of protection against acid reflux.

Sleeping With Head Elevated

Another great option that helps with acid reflux is sleeping with your head elevated.

This is a go-to solution for most patients suffering from GERD, as it prevents the backflow of acid into the oesophagus. 

How It Makes A Difference

• Keeping your head elevated at least 6 to 8 inches from your bed helps keep the oesophagus at a higher level than the stomach.
• In this position, gravity works in your favour by keeping the stomach contents in place and preventing acid reflux.
• For some people who struggle with severe nighttime acid reflux, sleeping with their head elevated is the most comfortable position.

The Right Approach

• Using a wedge pillow or placing blocks under the legs of the bed's headboard to create an elevation of 6 to 8 inches helps reduce acid reflux.
• Align your head and chest to avoid any spine injury.
• Stacking too many pillows below your head can lead to neck pain.

What Experts Suggest: Invest in an adjustable bed frame or a wedge pillow for optimal elevation and comfort.

Right Side Sleeping - A Habit To Rethink

This might sound surprising, but sleeping on your right side is not recommended for acid reflux; it worsens the condition. 

Studies have shown that lying on the right side can relax your lower oesophageal sphincter (LOS - a valve that prevents stomach acid from flowing back into the oesophagus), allowing the stomach acid to escape more easily. 

Why Experts Do Not Recommend This Position

Have you ever slept on the right side and experienced a weird feeling? 

• Sleeping on your right side can put extra pressure on your stomach, potentially triggering acid reflux and a burning sensation. 
• In this position, the Lower Oesophageal Sphincter (LOS) is more relaxed, which causes the contents of the stomach to regurgitate. 

What Experts Suggest: If you are a person who unknowingly rolls onto your right side during sleep, place a body pillow behind you to prevent unintentional movement.

Supine Sleeping (Not So Ideal, But A Manageable Position)

Lying on your back can be a nightmare if you have acid reflux, as it worsens the symptoms. If you add a proper elevation, it can help reduce the reflux.

How to Make It Work

• Avoid sleeping completely flat, as it puts the stomach and oesophagus in a single plane, which increases the risk of reflux.
• If you’re someone who prefers sleeping on your back, always make sure to place a pillow below your head and chest to create an elevation. 
• Use a wedge pillow to create an elevation and maintain the alignment of the spine.

What Experts Suggest: If you are someone who snores or has sleep apnea, sleeping on your back might not be an ideal position. Instead, try sleeping on the left side. 

Additional Tips for Managing Nighttime Heartburn and Acid Reflux

Here are some tips that you can follow to manage nighttime heartburn and acid reflux.

Avoid Eating Before Bed

Eating right before bed or having a big meal and then crashing on the couch or in bed? Is always a big no! Sleeping with a full stomach increases the chances of acid reflux; as the food is still in the stomach when you lie down immediately after eating food, the likelihood of acid reflux increases.

Proven Technique: Finish eating at least 2-3 hours before bed to give your stomach time to digest food properly.

Watch Your Diet

Certain foods are acid reflux's best friends - and not in a good way. It is in your best interest to avoid spicy foods, citrus fruits, chocolate, caffeine, and alcohol.

Avoid consuming these foods as an evening snack or a dinner to prevent nighttime heartburn. 

Proven Technique: Opt for reflux-friendly foods like oatmeal, bananas, lean proteins, and non-acidic vegetables.

Maintain a Healthy Weight

Excess weight, especially around the abdomen, puts pressure on your stomach and increases the chances of acid reflux.

Research works have proven that weight loss has been demonstrated to be an effective therapy for GERD combined with obesity. 

Proven Technique: Maintaining a healthy weight through diet and exercise can significantly reduce acid reflux symptoms.

Sleep on Your Left Side After a Heavy Meal

If you have to lie down soon after eating a heavy meal (sometimes life happens!), opt for your left side to minimise reflux.

Proven Technique: It is better to avoid lying down after a heavy meal as it can hamper your digestion; instead, go for a walk for 10 to 15 minutes or consume herbal teas made of ginger or cumin after a heavy meal to aid digestion.

Want to learn how Ayurveda can help in treating acid reflux? You’re just one click away.

Use Extra Pillows for Support

If you can’t elevate your bed, use extra pillows to prop yourself up.

Proven Technique: Keep your head and upper body elevated to prevent stomach acid from making an unwelcome visit.

Wrapping Up

It's always about taking baby steps. 

Your sleeping position can contribute to reducing acid reflux at nighttime. Small changes can make huge differences. 

Pairing them with a healthy diet, weight management, and avoiding trigger foods will provide long-term relief. 

To experience a good night’s sleep and say goodbye to acid reflux, connect with Nirva Health.

Sweet dreams, and may your sleep be reflux-free.