If Acid Reflux Is Keeping You Up at Night, Try These Doctor-Approved Methods to Help Sleep With GERD

When you lie in your bed at night, your goal is to relax. You want to unwind as your head hits the pillow and prepare to drift off toward a good night’s sleep. So, being interrupted by the dreaded symptoms of gastroesophageal reflux disease (GERD) is less than ideal. When you’re dealing with heartburn, regurgitation, chest pain, coughing, nausea, trouble swallowing or any other gastrointestinal bother, it’s often challenging to obtain quality rest. We asked experts to offer some home remedies that may help you sleep better in the long term with GERD.  

What is GERD?  

GERD occurs when a small ring of muscle called the lower esophageal sphincter (LES) weakens or becomes too relaxed, allowing stomach acid and other stomach contents to creep back up into the esophagus. Symptoms of GERD include heartburn, chest pain, trouble swallowing and regurgitation.  

How does GERD impact sleep and acid reflux at night?  

“When people sleep, they are usually horizontal which makes it easier for stomach acid to reach (reflux to) the esophagus (muscular tube connecting the throat to the stomach),” explains David Clarke, MD, President of Psychophysiologic Disorders Association. “This can cause pain which interferes with sleep. In some cases, the acid can reach the back of the throat and cause temporary choking.” 

When you’re getting ready to go to sleep, your mind may start to wander since you have fewer distractions than throughout the day. Dr. Clarke notes that GERD can also be worse when the mind attends to stress, which can lead to pain in the chest that closely resembles acid reflux.  

Essentially, GERD causes pain and discomfort of the stomach, esophagus and throat, which can make it difficult to sleep comfortably, explains Chelsie Rohrscheib, Ph.D., 

Head Sleep Expert and Neuroscientist at Wesper. People with GERD tend to have poor sleep quality and may develop insomnia, she adds.  

Tips for sleeping better with GERD and stopping acid reflux

Dietary and lifestyle changes tend to be the first line of defense in treating and even curing GERD, and there are specific adjustments you can make to your sleep routine to help prevent symptoms from hindering your shuteye.  

Dietary strategies  

Experts agree that you should try to leave at least three hours in between your last meal of the day and going to bed. You’ll want to avoid foods that trigger a reaction  as well, as they increase the risk factors of GERD. This includes carbonated beverages, garlic, onions, high fat foods, spicy or fried food, acidic foods such as citrus and tomato, caffeine, alcohol, chocolate and peppermint, says Dr. Clarke.  

“Eat smaller, more frequent meals and avoid simultaneously speaking and chewing,” he suggests. “Large meals or swallowing air while talking can put more pressure on the lower esophageal sphincter muscle, leading to more acid refluxing into the esophagus.”  

Alternatively, fiber-rich foods like bananas, oatmeal and whole grains may help absorb stomach acid, Dr. Clarke suggests. He also suggests having a cup of chamomile tea, which may have a soothing effect on the digestive tract, or ginger, another well-known herbal digestive aid. Additionally, he says, licorice has proved effective in several studies for increasing the mucous coating of the esophageal lining, helping it resist the irritating effects of stomach acid.  

Sleeping position changes 

“We usually recommend elevating the head of the bed by at least six to eight inches to prevent the reflux,” says William Franklin, MD, Founder and Medical Director of Victory Medical.  

If you can’t raise the bed itself, try raising your head by resting it on top of multiple pillows.  

Sleeping on your left side also may help prevent stomach contents from entering your esophagus, adds Rohrscheib. 

Lifestyle adjustments  

Carrying excess weight often plays a role in GERD, Dr. Clarke says, so losing a healthy amount can be helpful to ease symptoms. You’ll also want to avoid tight-fitting clothes that can put pressure on the abdomen and worsen reflux, he says. And you should try to manage stress as best you can as stress and anxiety can trigger GERD symptoms. Try relaxation techniques like yoga, meditation or deep breathing, he adds.  

OTC remedies  

Antacids can also offer some relief for GERD symptoms. Dr. Clarke recommends a product with alginate which floats on the stomach acid and neutralizes it. You can also opt for calcium carbonate to help decrease the acidity of the reflux, notes Dr. Franklin.  

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.