If you have acid reflux or gastroesophageal reflux disease (GERD), sleeping at night can be a challenge. These conditions can cause discomfort and burning that can make it hard to fall asleep. In addition, they can also cause you to wake up in the middle of the night.
About 20 percent of people in the United States suffer from GERD. Most people with GERD experience symptoms at night, either while trying to fall asleep or while they are asleep. This can significantly impact sleep.
Fortunately, it is possible to get a good night’s sleep if you do experience symptoms of acid reflux or GERD. Let’s take a look at these conditions and how they affect your sleep.
What Is Acid Reflux?
When acid flows from your stomach back up into your throat and esophagus, it's called heartburn or acid reflux. Most people experience this from time to time. Infrequent acid reflux is not comfortable and may affect your sleep. But, chronic acid reflux is a bigger issue and can seriously impact sleep. Gastroesophageal reflux disease (GERD) refers to chronic acid reflux. This occurs when you have acid reflux twice a week for at least two weeks. Symptoms of acid reflux and GERD include:
- A burning sensation in your chest or esophagus after eating
- A sour taste in your mouth after eating
- Sore throat
- Nausea
- Trouble swallowing
What is the Link Between Acid Reflux, GERD, and Sleep?
The symptoms of acid reflux and GERD tend to be worse at night especially when lying down. According to the International Foundation for Gastrointestinal Disorders (IFFGD), 79 percent of people with GERD experience bedtime symptoms. More than 75 percent of people with GERD say it impacts their sleep.
Conversely, poor sleep quality and sleep deprivation can cause acid reflux and GERD, according to the University of Michigan.
Why Acid Reflux Occurs at Night
There are several reasons why acid reflux is more likely to occur just as you are trying to sleep.
- You're lying in bed - You're no longer upright so gravity isn’t keeping acid in your stomach.
- You produce less saliva - Saliva helps neutralize stomach acid. Your body isn’t producing as much while you sleep.
- Decreased swallowing - Swallowing helps keep acid in your stomach. When you aren’t swallowing as much, the acid flows back into your esophagus.
Common Symptoms of GERD at Night
One of the main symptoms of acid reflux or GERD at night is the regurgitation of stomach acid into the back of the throat.
Many people with GERD experience heartburn, or a painful burning sensation in the chest during the night. The pain may radiate from the chest into the jaw, neck, or arms.
Nighttime GERD can cause you to wake up choking or coughing. Acid reflux can also cause a sore throat. The pain can make sleeping difficult. Night sweats are a symptom of GERD that can also impact sleep.
Sleeping Better With Acid Reflux/GERD
Is acid reflux ruining your sleep? Here are some science-backed sleep tips that are worth trying.
- Eat smaller meals more frequently. Eating smaller meals requires less acid for digestion.
- Don’t lie down for at least three hours after you eat. If you lie down too soon after eating, it can cause acid reflux. Waiting several hours after eating to go to bed will also allow your stomach to digest your food.
- Change your sleep position. Lying flat can worsen acid reflux/GERD. You can potentially reduce GERD symptoms by changing your sleep position. Sleep on your left side. Research has found that sleeping on your left side can relieve GERD symptoms. That is because the stomach is on the left side of the body. Sleeping on your left side can help acid stay in the stomach instead of coming back up into the esophagus.
- Sleep on an incline. Elevating your upper body makes it harder for acid to travel back into your esophagus. For the best results, use a wedge pillow that is 8-10 inches thick. This will keep your entire upper body on an incline, which is best for acid reflux.
- Don’t eat heavy meals right before bed. Eating heavy meals before bed is significantly associated with acid reflux.
- Avoid foods that trigger GERD. Several popular foods are associated with GERD. Foods most likely to trigger symptoms include greasy foods, tomatoes, citrus, onions, garlic, chocolate, and spicy foods. Because foods that trigger acid reflux can vary from person to person, it can be helpful to keep a food diary.
- Reduce caffeine and alcohol. Both of these can trigger GERD symptoms. Reducing the intake of these substances can ease GERD symptoms, helping you sleep better.
- Take a relaxing stroll through the neighborhood after dinner. Walking for 10-15 minutes after eating helps promote digestion.
- Wear loose pajamas. Tight clothes, especially around the waist, can put pressure on your stomach leading to acid reflux symptoms. Wear soft, loose pajamas.
- Don’t ignore acid reflux. If you have chronic acid reflux, it’s important that you don’t ignore it. This could indicate that you have GERD, which can cause serious injury to the esophagus. But, it can also lead to chronic sleep issues. Therefore, make sure you are seeing a doctor for chronic acid reflux and treating it accordingly.
- Consider medications. There are a number of medications both over-the-counter and prescription that can help with acid reflux and GERD. Common OTC medications include Pepcid AC, Nexium, Prilosec, and Tagamet.
When to See a Doctor
Insomnia and other sleep disorders can trigger GERD. If you have tried the lifestyle remedies above and still have trouble sleeping or frequent awakening, you should make an appointment with a sleep specialist. They can determine if you have a sleep disorder that could be making GERD symptoms worse.
Acid reflux symptoms can really interfere with sleep and make it hard to get enough rest. Fortunately, there are a number of lifestyle changes that you can make to help you sleep better with acid reflux/GERD. See if any of the tips listed above help you get better sleep.
