Best Sleeping Position for Acid Reflux
Shop Adjustable Beds for Acid Reflux
The search for the a sleeping position for acid reflux started partly due to the large number of Americans affected. Over 60 million people struggle with the disease, and almost half of those battle symptoms daily. Untreated acid reflux can lead to dangerous conditions so getting a handle on the symptoms is crucial. Fortunately there has been a lot of research done to find the best sleeping position for acid reflux sufferers. There are also some other ways to cut back on daytime and nighttime heartburn.
The Negative Effects of Acid Reflux on Sleep
Not only can symptoms be reduced by using the right sleeping position, but some sleep issues can also be improved. The burning sensation and heartburn symptoms can disrupt normal sleep patterns, which may lead to insomnia or result in daytime exhaustion. Coughing or choking may also occur. Scarring of the esophagus can narrow its width and contribute to sleep apnea. Sleep apnea may lower oxygen levels in the blood and cause damage to vital organs. According to the National Heart, Lung, and Blood Institute, complications can include heart attack, stroke, and cancer.
What is the Best Sleeping Position?
Sleeping on your left side with your upper body elevated is the best position for reducing acid reflux. If you sleep on your left side or with your head elevated, you are at a lower risk of experiencing GERD symptoms. However, studies have concluded that these two factors work best together to further reduce the risk of nighttime heartburn. For a good night’s sleep, try elevating your upper body by up to 8 inches while facing left. You can achieve this incline using a bed frame with an elevation feature or by stacking pillows.
American Journal of Gastroenterology Study
Sleeping flat is not part of the best sleeping position for acid reflux. That’s because when you lie flat, stomach contents are more likely to travel upward through the digestive track. In the flat position body weight puts pressure on the abdomen. This, in turn, puts pressure on the stomach causing acid in the stomach to move up. Sleeping on the right side is also not a part of the best sleeping position for acid reflux. That’s due to how gravity causes prolonged exposure during episodes when sleeping on the right. It takes longer for esophageal acid clearance on the right side according to a study published by the American Journal of Gastroenterology.
Use These Nighttime Tricks
There are a few other tips to incorporate with the right sleeping position. First, be sure to avoid wearing clothing to bed that is tight fitting at the waist. Tight clothes can squeeze stomach contents and increase the likelihood of nighttime symptoms. Another tip is to avoid eating prior to going to sleep. An empty stomach at night is better. If you have to eat, eat a smaller portion and aim to eat a few hours prior to bedtime.
