April 21, 2025 Michelle Schmanski

Acid Reflux at Night: 8 Tips for Better Sleep

If you find yourself waking up with a burning sensation in your chest or a sour taste in your mouth, you may be dealing with nighttime acid reflux.

During the day, gravity and an upright posture can help keep stomach contents down where they belong. Acid reflux at night happens when your acidic stomach contents flow backward into the esophagus while lying down or sleeping. This leads to uncomfortable symptoms that disturb sleep.

Nighttime Acid Reflux Symptoms

Many people associate reflux with a burning sensation in the chest called heartburn. At night, you might notice:

• Heartburn that wakes you from sleep
• Regurgitation of acid or undigested food into your mouth or throat
• Sore throat upon waking from acid irritation
• A chronic cough
• Chest pain or a sensation of pressure in the chest, which can sometimes be confused with heart problems

8 Tips for Better Sleep with Acid Reflux at Night

Struggling with acid reflux at night can make it hard to get the rest you need. These tips can help you ease symptoms and improve your sleep quality.

1. Raise the Head of Your Bed
   Elevate the head of your bed 6 to 8 inches using blocks or a foam wedge. By positioning your upper body higher than your stomach, gravity helps keep acid from flowing back into your esophagus.
2. Sleep on Your Left Side
   Studies suggest that lying on your left side during sleep can reduce reflux episodes. This position keeps the connection between the esophagus and stomach higher than stomach acid.
3. Avoid Late Meals
   Try not to eat within two to three hours of bedtime. Allowing time for digestion before lying down lowers the chance of reflux flaring up at night.
4. Maintain a Healthy Weight
   If you’re overweight, losing extra pounds can decrease pressure on your abdomen. Less abdominal pressure means a lower risk of acid being pushed upward into the esophagus.
5. Limit Trigger Foods and Drinks:
   Common culprits include spicy foods, fatty meals, chocolate, coffee, peppermint, and alcohol. Cutting back on these, especially close to bedtime, can reduce reflux symptoms.
6. Quit Smoking Smoking weakens the lower esophageal sphincter (LES) and reduces saliva production. Both of these can worsen reflux. Quitting can make a significant difference in nighttime comfort.
7. Consider Over-the-Counter Relief
   • Antacids and alginates work quickly to neutralize stomach acid, though their effects are short-lived.
   • Histamine receptor blockers, like famotidine, provide longer-lasting acid reduction by decreasing acid production.
   • Proton pump inhibitors, such as omeprazole or lansoprazole, offer the strongest and longest-lasting acid suppression. They take a few days to reach full effectiveness and are best for frequent or severe symptoms.
8. See a Gastroenterologist
   If nighttime heartburn keeps you awake, even after lifestyle changes and OTC meds, it’s time to see a gastroenterologist. Chronic acid reflux, known as GERD, can lead to complications like
   • Erosive esophagitis. Acid damage causes ulcers or open sores in the esophagus.
   • Barrett’s esophagus. A change in the lining of the esophagus increases the risk of developing esophageal cancer.
   • Esophageal stricture. Scar tissue forms and narrows the esophagus, making swallowing painful or difficult.
   • Respiratory issues. Chronic acid in the airways can lead to pneumonia, chronic cough, or worsening asthma.
   • Dental erosion. Frequent exposure to acid can wear away tooth enamel.

A gastroenterologist can evaluate your condition and recommend stronger medications, diagnostic tests, or minimally invasive procedures.

Getting A Better Night’s Sleep

Acid reflux at night doesn’t have to interrupt your rest. Simple adjustments, like propping up the head of your bed and avoiding meals close to bedtime, can reduce discomfort. If symptoms persist, your gastroenterologist can guide you through medication options or further testing.

Don’t continue to live with acid reflux at night – schedule an appointment today!

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Related:

• GERD vs Acid Reflux: What’s the Difference?
• Acid Reflux Diet: Trusted Tips for Relief
• 6 Acid Reflux Home Remedies