How to Sleep With Acid Reflux: 8 Expert-Backed Tips

The burning sensation of acid reflux, or heartburn, can be distracting and painful any time you experience it. But it can also make it extra challenging to sleep. After all, how are you supposed to relax when you can feel stomach acid creeping up your throat?

According to the National Institutes of Health (NIH), having occasional bouts of heartburn is common. But if you experience chronic acid reflux, also known as gastroesophageal reflux disease (GERD), you may feel uncomfortable on a daily (or nightly) basis.

The good news is there are several ways you can manage your symptoms so you can sleep better.

How acid reflux can interfere with sleep

Before diving into tips for managing acid reflux and sleep, it helps to understand why reflux symptoms can interfere with sleep.

When you lie down, reflux can happen more easily. That’s because gravity is no longer helping keep stomach contents down. Acid can travel up into the esophagus — and sometimes into the throat or mouth. This can cause symptoms such as: 

• Heartburn

• Coughing

• A choking sensation

• Chest discomfort

These symptoms can make it harder to fall asleep or stay asleep. 

8 ways to sleep better with acid reflux

Aside from medications, there are many strategies you can try to reduce GERD symptoms at night.

1. Elevate the head of your bed

Audrey Wells, MD, a sleep medicine specialist, suggests propping up the head of your bed by at least 6 inches.

“This creates a bit of gravity for stomach acid and can cut down on reflux symptoms when sleeping,” she said. 

Having an adjustable bed frame makes this easy, but there are plenty of other options. For example, you can also buy a foam mattress elevator or bed risers. 

2. Sleep on your left side

Sleeping on your left side may help reduce acid reflux symptoms, Wells said. 

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That’s because the stomach sits mostly on the left side of the abdomen. So, when you lie on your left side, gravity helps keep stomach contents below the opening of the esophagus. In contrast, sleeping on your right side may make reflux more likely. 

3. Avoid big meals late in the day

Eating larger meals earlier in the day gives your stomach more time to empty before you lie down. This can help reduce the chance that stomach contents will flow back into your esophagus and trigger reflux. If you’re prone to acid reflux, aim to finish eating about 3 hours prior to bedtime. 

4. Minimize alcohol, especially before bedtime

“Alcohol is notorious for causing or contributing to acid reflux during sleep, even when consumption is low,” said Wells. 

One reason is that alcohol may relax the muscle that normally helps keep stomach contents from flowing back into the esophagus. 

But alcohol is also known for disrupting sleep in general. It can reduce the quality of your sleep and total sleep time. And it can cause more wakings during the night. So, if reflux is already making it harder to fall asleep or stay asleep, alcohol may make the problem worse.

5. Limit repeated forward bending if it triggers reflux

Research has found that repeated movements that involve bending and abdominal contraction can trigger reflux in people with moderate-to-severe GERD. So, if these movements bother you, it may help to limit activities that involve repeated forward bending, such as touching your toes. 

6. Avoid trigger foods

Not all foods bother people the same way. But there are certain foods that are common triggers for acid reflux, including:

• Chocolate

• Tomatoes and tomato-based sauces

• Garlic

• Onions

• Spicy foods

• Vinegar

• Citrus

• Fatty foods

• Carbonated beverages

• Coffee

• Mint

The key is figuring out which foods trigger symptoms for you.

“Acid reflux is so individual,” said Kimberly Gomer, a registered dietitian. “For example, one of my clients with GERD tolerates bananas great, while another finds that they make their symptoms worse.” 

Tracking your diet and symptoms can require patience. “But it’s worth taking the time and patience to find what works for you,” Gomer said. Limiting or avoiding those specific foods may help reduce reflux.

7. Minimize stress when possible

Stress may make acid reflux symptoms feel worse. Some research suggests it can increase sensitivity to reflux symptoms, even when the amount of reflux itself doesn’t change. 

It’s not possible to eliminate stress from your life entirely. But using stress management strategies such as deep breathing, regular physical exercise, and spending time outdoors may help you feel better overall.

8. Wear loose pajamas

Wearing tight clothing around your gut can potentially put pressure on your stomach and push acid back into your esophagus. 

When to get medical care for acid reflux

It’s important to talk with a healthcare professional if your acid reflux is frequent, severe, or doesn’t improve with lifestyle changes or over-the-counter (OTC) treatments. 

You should seek medical care if you experience:

• Trouble or pain with swallowing

• Unexplained weight loss

• Chest or abdominal pain

• Hoarseness

• Heartburn 2 or more times per week

• Choking while eating

• Vomiting blood

• Black, tarry, or bloody stools

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Written by:

Cheyenne Buckingham, BS

Cheyenne Buckingham is a journalist and editor who specializes in nutrition, women’s health, fitness, food injustice, and the relationship between chronic disease and diet. Before joining Nike as the staff editor for activity growth content, Cheyenne was the senior editor at Eat This, Not That!. She has a special interest in food justice and policy and believes everyone should have access to healthy and nutritious foods, at a price that's affordable to them.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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