Most people have experienced acid reflux. It’s a burning sensation in the chest or upper back that might come with an awful taste, burping, and even nausea. In short, it’s the absolute worst, and for some, acid reflux isn’t just an occasional annoyance. It often strikes when you should be at your most comfy: at bedtime.
The good news is that your sleeping position and mattress choice can significantly affect health issues like acid reflux. Factors like adjustable beds and proper positioning are proven solutions, and even small changes can lead to better sleep. Here, we’ll explore what chronic acid reflux is, its causes, and possible solutions to help you sleep better at night.
What causes acid reflux at night?
Gastroesophageal reflux disease (GERD) is the term for chronic acid reflux, which around 20% of people in the United States have. Acid reflux occurs when stomach acid flows back into the esophagus, the tube connecting the mouth and stomach. This backward flow can irritate the esophageal lining and cause symptoms like:
- Heartburn
- Backwash of food or sour liquid in the throat
- Upper stomach, back, or chest pain
- Dysphagia, a.k.a. trouble swallowing
- Feeling like there’s a lump in your throat
- An ongoing cough
- Laryngitis, a.k.a. inflammation of the vocal cords
- New or worsening asthma
Other symptoms not listed include sleep deprivation and feeling pretty frustrated. This is all made worse by the fact that GERD and regular acid reflux worsens when lying down. Gravity is literally working against you, pushing a flow of stomach acid up your esophagus. However, there is a solution. Proper sleep positions put gravity back on your side and make regular, pain-free sleep possible again.
Best sleeping positions for acid reflux relief
Eliminating or at least minimizing nighttime acid reflux symptoms requires a strategic approach to sleep. You're entering the boot camp of sleep, and you'll leave armed with the best positions to eliminate GERD symptoms.
Sleeping on your left side
Studies suggest that one of the best positions to combat acid reflux is sleeping on your left side. Sleeping in this position clears acid significantly faster than when you lay on your back or right side. Reduced acid exposure can help alleviate heartburn pain and lower the risk of tissue damage and other serious complications.
If you're not usually a left-side sleeper, then you may need some tips to help you fall asleep in this position.
- Get the right mattress: A medium-firm mattress is best to stop you from wobbling onto your back or stomach in the middle of the night. Plus, this type of mattress provides plenty of pressure relief and supports spinal alignment.
- Get a pillow for your knees: Pop a pillow between your knees to feel more comfortable and help keep you on your side.
- Align your arms: Rest your arms out in front of you and slightly down. Ideally, they will be parallel with your body. This helps prevent you from pushing up and out of this position in the middle of the night.
Avoiding back and stomach sleeping
Back and stomach sleeping are the norm for many people, but both can make your acid reflux much worse. These positions place gravitational and positional pressure on the lower esophageal sphincter (LES)—the muscles that control the flow of acid and food between the esophagus and stomach—allowing acid to leak past the LES and up your throat. This exacerbates your GERD-related symptoms, making it almost impossible to get good rest.
Elevated back sleeping with an adjustable bed
Now, before we get into the best sleeping position for acid reflux, it's important to understand that this is a practical solution designed to limit reliance on GERD medications. Providers have concerns over the long-term effects of these medications, and for many, medicine is only part of the solution.
In actuality, it's no fun to be 100% reliant on heartburn medication. An elevated sleeping position can help reduce the need for meds and provide relief from nighttime acid reflux.
Studies show that bed elevation is both a cheaper and safer alternative to medications. A wedge pillow works in a pinch, but an adjustable bed can be positioned to the exact angle of your liking and supports good sleep throughout the night. An elevated angle helps your LES do its thing and keep pesky acid where it belongs. So put gravity on your side with an elevated sleeping position.
Why an adjustable bed is ideal for acid reflux relief
Is it a bird? A plane? No, it's an adjustable bed here to save the day! A convertible bed is like the Superman of the sleep world—and a real lifesaver for anyone with chronic acid reflux.
With an adjustable bed frame, the touch of a remote allows you to easily raise and lower the head and foot positions of your bed. It takes seconds to achieve the ideal angle for minimizing acid reflux. Plus, if you or your partner snores or suffers from back pain, an adjustable bed can alleviate these issues too!
The best part of an adjustable bed is that, even in the middle of the night, it only takes one touch to find a more comfortable position that relieves acid reflux. You can easily fall back asleep and stay asleep with minimal fuss and interruptions.
With the Leesa Adjustable Base, you can adjust your bed with an easy-to-operate, wireless remote featuring six intuitive buttons, including one-touch settings for Zero Gravity, a neutral body posture that simulates weightlessness, and Flat Position for quick comfort adjustments.
The head and foot articulation options mean you can easily adjust your angle to reduce acid reflux and other sleep concerns like snoring, joint pain, and pressure point pain.
Notably, the king-size option supports two Twin XL mattresses, so each sleep partner can adjust their side independently. Is your partner suffering from GERD and needs a 40-degree sleep angle, but you're peachy-keen at 20 degrees? It's not a problem with Leesa's adjustable bases.
Plus, the Leesa Adjustable Base Pro takes comfort a step further with additional features, including built-in massage, USB charging ports, under-bed lighting, and an upgraded wireless remote with programmable presets. It’s like sleeping on a GERD-free, tech-savvy cloud.
Choosing the best mattress for acid reflux
Of course, you’ll need to pair your adjustable bed with the right mattress for peak comfort. Not all mattresses are ideal for acid reflux, and it's important to consider both your personal sleep preferences and beneficial sleep positions for GERD. The top things to look for include:
- Compatibility with adjustable bases: Innerspring mattresses won’t work with an adjustable base, and neither do some hybrids. (Hint: All of Leesa’s mattresses are 100% compatible with our adjustable bases.)
- Pressure-relieving features: Memory foam delivers the pressure-point relief that’s especially important for side sleepers.
- Medium firmness: For most people, a medium-firm mattress delivers the perfect blend of comfort and support. But really, it comes down to personal preference.
The right mattress enhances the benefits of an adjustable base, providing optimal support and pressure relief for overall improved sleep quality.
Want to upgrade your sleep setup and save time and money? Check out Leesa’s Sapira Adjustable Bundle. With this bundle, you’ll get the cozy yet supportive Sapira Hybrid Mattress, the Adjustable Base Pro, and a moisture-wicking Cotton Blend Sheet Set. It’s a one-click sleep solution.
Additional tips for managing acid reflux while sleeping
Without proper treatment or management, acid reflux can lead to more severe health issues like esophagitis, esophageal cancer, obstructive sleep apnea, or Barrett’s esophagus. Needless to say, prolonged acid exposure is not good for your esophagus.
You deserve to be healthy and feel well-rested in the morning, and these lifestyle adjustments can also help reduce acid reflux symptoms for better sleep:
- Avoid eating before bed.
- Identify and limit “trigger foods” (e.g., coffee, acidic foods, and spicy foods)
- Avoid smoking and limit alcohol.
- Eat smaller and more frequent meals.
- Eat slowly.
- Wear loose-fitting clothing around your abdomen.
But let’s be honest—sometimes you're craving a spicy chicken sandwich, and nothing else will do. Other times, it doesn’t matter what you eat—your GERD is just going to act up. This is when your sleep environment makes a huge difference. Excellent sleep positioning and the right mattress work together to limit your acid reflux and help you get deep, comfortable sleep.
Keep nighttime acid reflux under control with Leesa
Don’t let acid reflux rule your dreams. Adopt a left-side sleeping position and consider an adjustable bed for acid reflux relief. Let gravity do the work, keeping stomach acid where it belongs—in your stomach.
Leesa's adjustable bases and mattresses are thoughtfully designed to improve sleep quality and help you manage acid reflux effectively. The adjustable bases are compatible with all Leesa mattresses, but for a one-stop solution, consider the Leesa bundle option. All mattresses and bases are delivered right to your door and are super simple to set up.
Own your sleep again and leave acid reflux behind with Leesa’s Sapira Adjustable Bundle, or take the mattress quiz to find your perfect bed.
