GERD & Sleep: 4 Tips to Sleep Better with Heartburn & Acid Reflux

Gastroesophageal reflux disease (GERD) is one of the hidden problems that can cause issues with your sleep. The symptoms can get worse when laying down and trying to go to sleep. Sometimes they can even wake you up throughout the night. It can lead to insomnia, sleep apnea, and daytime sleepiness. By alleviating some of the symptoms, you can provide yourself a better night’s sleep.  Here are some tips to help you relieve some of the GERD symptoms.

 

Use an adjustable base

Elevating your head can help reduce chances of stomach acid refluxing into your throat throughout the night. With adjustable bases, you can position your head in a comfortable position that is best for you. The recommendation is to elevate it about six to eight inches.

 

Wait to go to bed after eating

If you go to bed too soon, acid reflux symptoms tend to flare up more easily. The National Institute of Diabetes and Digestive and Kidney Diseases recommends people should stop earing 2 to 3 hours prior to bedtime and try to stay upright post your meal. Try to go for a walk, do some chores or other activities that will get you moving around.

 

Be Mindful of Eating Habits

Avoid foods that can trigger acid reflux, such as citrus fruits, caffeine, fatty/fried foods, and garlic. Each person might have different foods that can cause it, so keep a food diary to keep track of foods. Try to eat smaller, more frequent meals to help lessen the pressure on your stomach.

 

Change your Sleep Position

Avoid sleeping on your back or right side. When you fall asleep on your back, it can cause pressure on your stomach, which can make acid go into your esophagus. Sleeping on your left side has been shown to help reduce symptoms.