How to sleep with GERD: 4 ways to get better rest

Living with gastroesophageal reflux disease (GERD) can disrupt how you feel each day, especially at bedtime when you want to relax. The burning sensation in your chest, the bitter taste in your mouth and the persistent cough can make it nearly impossible to get the restful sleep your body needs.

If you're wondering how to sleep with GERD while managing uncomfortable symptoms, you're not alone. Millions of people face this challenge every night, but with the right strategies, you can reclaim your sleep and wake up feeling refreshed.

What is GERD? And why does it affect sleep?

GERD occurs when stomach acid flows back into the esophagus, causing irritation and inflammation. When you lie down, gravity no longer helps keep stomach contents where they belong, making nighttime particularly problematic for acid reflux.

This creates a cycle where GERD symptoms worsen sleep quality, and poor sleep can increase GERD symptoms by affecting hormone levels and stress responses.

The connection between GERD and sleep goes beyond just physical discomfort. Acid reflux can cause sleep fragmentation, where you wake up multiple times throughout the night, even if you don't fully remember these awakenings. This disrupted sleep pattern can leave you feeling tired and irritable the next day, impacting your overall quality of life.

How to sleep with GERD

Fortunately, there is hope for a good night’s sleep with GERD. Here are four strategies you can implement for better relief.

1. Try different sleep positions for GERD relief

One of the most effective ways to learn how to sleep with GERD is to modify your sleeping position. Elevating your head and upper body can significantly reduce nighttime acid reflux by using gravity to help keep stomach contents in place.

• Raise your head: Elevate the head of your bed by 6 to 8 inches using blocks or wedges placed under the mattress or bed frame. This is more effective than simply using extra pillows, which can cause your body to bend at the waist and actually increase pressure on your stomach.
• Sleep on your left side: The American Gastroenterological Association recommends the left-side position for sleeping, as this position has been shown to improve nocturnal esophageal acid exposure. This is because the left lateral positioning leverages gravity and the anatomical relationship between the stomach and esophagus to reduce acid exposure.
• Avoid right-side sleeping: Sleeping on your right side, however, is associated with increased reflux episodes. Right-side sleeping can worsen reflux by promoting acid flow into the esophagus.

2. Think about your food routine before bed

What you eat and when you eat can dramatically impact your ability to sleep comfortably with GERD. Making strategic dietary changes can help reduce nighttime symptoms and improve sleep quality.

• Time your last meal: Stop eating at least three hours before bedtime. This gives your stomach time to empty, reducing the amount of acid available to reflux when you lie down. If you must eat closer to bedtime, choose light, easily digestible foods.
• Identify and avoid trigger foods: Common GERD triggers include spicy foods, citrus fruits, tomatoes, chocolate, caffeine, alcohol and fatty or fried foods. Keep a food diary to identify your personal triggers and avoid them, especially in the evening.
• Stay hydrated, but wisely: While staying hydrated is important, avoid drinking large amounts of fluid close to bedtime. Instead, sip water throughout the day and limit evening fluid intake to prevent nighttime reflux.

3. Create a GERD-friendly sleep environment

Your environment plays a crucial role in managing GERD symptoms during sleep. Small adjustments to your bedroom and bedtime routine can make a significant difference in your comfort level.

• Choose loose-fitting sleepwear: Tight clothing around your waist can increase pressure on your stomach and worsen reflux symptoms. Opt for comfortable, loose-fitting pajamas that don't constrict your abdomen.
• Maintain a cool, dark room: A comfortable sleep environment promotes rest, which can help your body better manage GERD symptoms. Keep your bedroom cool, dark and quiet to encourage deeper, more restorative sleep.
• Consider your mattress: A supportive mattress that allows you to maintain proper elevation and sleep position can make a significant difference in symptom management.

4. Consider other habits that improve how to sleep with GERD

Beyond immediate sleep strategies, certain lifestyle changes can help you manage GERD symptoms more effectively and improve your overall sleep quality.

• Maintain a healthy weight: Excess weight, particularly around the midsection, can increase pressure on your stomach and worsen GERD symptoms. Even modest weight loss can lead to significant improvement in symptoms.
• Manage stress: Stress can exacerbate GERD symptoms and interfere with sleep. Practice relaxation techniques such as deep breathing, meditation or gentle stretching before bedtime to help calm your mind and body. You can also consider exploring personalized mental health support.
• Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your body's internal clock and can improve sleep quality despite GERD symptoms.

When to see a doctor for lack of sleep with GERD

While these strategies can significantly improve your ability to sleep with GERD, some situations warrant professional medical attention. Contact your healthcare provider if you experience frequent nighttime symptoms that interfere with sleep, if over-the-counter medications aren't providing relief, or if you develop new symptoms such as difficulty swallowing or persistent cough.

Learning how to sleep with GERD takes patience and often requires trying different combinations of strategies to find what works best for you.

Our experienced gastroenterology team can help you develop a personalized treatment plan that addresses your specific needs and lifestyle. Speak to a doctor today to start your journey toward better sleep and improved quality of life.