Nighttime acid reflux is one of the most disruptive symptoms of GERD. When you lie down, gravity no longer helps keep stomach contents in place, leading to worse symptoms and poor sleep quality.
Sleep Position Matters
- Left side: Studies show sleeping on your left side significantly reduces reflux episodes compared to right-side or back sleeping
- Elevated head: Raise the head of your bed 6-8 inches (not just pillows, which can worsen symptoms by compressing the abdomen)
Nighttime Tips
- Finish eating at least 3 hours before bed
- Avoid alcohol in the evening
- Skip midnight snacks entirely
- Wear loose sleepwear