Gastroesophageal reflux disease (GERD) affects an estimated 20% of the American population. While GERD is common and feels similar to heartburn, it can cause troublesome symptoms like chest pain, difficulty swallowing and wheezing. Without treatment, GERD can even cause more complications, like esophagitis, esophageal cancer or Barrett’s esophagus.
There are some lifestyle changes you can make if you have GERD, like eating right and finding the best sleep positions to decrease the chances of your stomach acid flowing up into your esophagus during the night. Read on for expert tips.
How to Sleep With GERD
Most people with GERD experience their symptoms at night, either while they’re asleep or as they try to fall asleep. The burning and discomfort make falling asleep a challenge and cause frequent waking up during the night. But there is hope. Here are the best sleeping positions to help keep you as comfortable as possible if you have GERD or acid reflux.
Left-Side Sleeping Position
Sleeping on your left side can be helpful for those with GERD and other digestive disorders. Left-side sleeping helps prevent stomach acid from flowing back into the esophagus, reducing heartburn and discomfort. Here are some tips:
- Use a supportive pillow: Place a comfortable pillow under your head to maintain proper alignment of your neck and spine.
- Support your body: Use a pillow between your knees to relieve pressure on your lower back and promote optimal spinal alignment.
- Adjust your elevation: Experiment with different elevations to find the best angle for your upper body. Elevating the head and chest slightly can further reduce the risk of acid reflux during sleep.
Elevated Upper Body Position
Raising your upper body while sleeping can help prevent the backflow of stomach acid, minimizing GERD symptoms. Try the following:
- Sleep on your back with an elevated head: Use a wedge pillow or elevate the head of your bed by a few inches. This position allows gravity to work in your favor by keeping stomach acid down and reducing the likelihood of reflux.
- Adjustable bed frame: Invest in an adjustable bed that elevates the upper body to a comfortable angle. This flexibility enables you to find the optimal position that suits your needs.
No Stomach Sleeping
Sleeping on your stomach or your right side can worsen GERD symptoms. These positions can pressure your lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus. If you’re used to sleeping on your stomach, try using a full-body pillow or propping yourself up to discourage turning onto your stomach while you sleep.
Live Your Best Life
While occasional heartburn is normal and happens to everyone from time to time, frequent acid reflux or symptoms like chest pain or shortness of breath can be signs of something bigger — and something we can treat.
When you join the AdventHealth network of care, we’ll answer your questions, find solutions and provide clarity. Our goal is to diagnose the cause of your heartburn and give you the treatments you need so you can start enjoying life to the fullest again.
Visit us here to learn more about GERD treatment options. You deserve to feel whole.
