Struggling with GERD at night? We uncover simple ways to help ease the discomfort so you can get a better night’s sleep & wake up feeling refreshed
Struggling with acid reflux – also known as GERD (gastro-oesophageal reflux disease) – at night can be, well, a nightmare. Luckily, there are some small changes that can help relieve symptoms, soothe your stomach and improve your sleep.
What is GERD?
GERD is the common name for gastro-oesophageal reflux disease. It’s sometimes also called ‘GORD’ but both relate to the same condition, which is chronic (long-term) and recurring acid reflux and heartburn. When you experience GERD at night, it can disrupt your sleep.
Find out more about GERD and how to help manage the symptoms in our handy article.
What are the symptoms of GERD at night?
Because GERD symptoms are often worse when lying down, you may find you experience more acid reflux symptoms at night. These could include:
- Heartburn (a burning feeling in your chest caused by stomach acid travelling up)
- An unpleasant taste in your mouth
- Hiccups or a persistent cough
- Sore throat
- Feeling bloated or sick
Why do I get acid reflux at night?
Symptoms of GERD can be worse at nighttime because when you’re lying down, it’s harder for food to move through your digestive system. This may also mean that acid stays in your oesophagus or throat for longer, or travels back up into your throat, leading to acid reflux symptoms which can disrupt your sleep.
How to prevent acid reflux at night
Wondering how to help stop acid reflux at night? Well, some simple lifestyle changes can help reduce nighttime acid reflux symptoms, including:
- Eating smaller meals and eating more frequently
- Losing weight, if you’re overweight
- Trying relaxation techniques
- Avoiding food and drink that might trigger your symptoms
- Not eating three to four hours before you go to bed
- Wearing loose-fitting clothes that aren’t tight around your waist
- Quitting smoking, if you do smoke
- Cutting down on alcohol, if you do drink
Because symptoms can be worse when you’re lying down, it may help to try elevating the top half of your body while you sleep. Try safely propping up one end of the bed to lift it by about 15cm. Investing in an adjustable bed frame could be a more long-term option.
When to seek medical advice for GERD
Acid reflux can be uncomfortable and frustrating, especially if it’s stopping you from getting a good night’s sleep. Speak to your GP if:
- Lifestyle changes and medicines aren’t helping to ease your symptoms
- You have symptoms most days
- You also have other symptoms, like losing weight for no reason, food getting stuck in your throat or frequently being sick
If you find acid reflux symptoms are negatively impacting your quality of life, speak to your GP for advice. If you have discomfort in your chest that doesn’t go away, or is getting worse, call 999 straight away.
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Frequently asked questions
Does acid reflux cause sleeping problems?
Around 80% of people with acid reflux experience symptoms at night. This can cause disruption to sleep, including:
- Less sleep, and less quality sleep
- Problems falling asleep
- Feelings of restlessness
What to drink for acid reflux at night?
There is some evidence to suggest that small, frequent sips of water can be helpful in soothing symptoms of acid reflux. Ultimately though, it’s best to try and understand what foods and drinks can trigger your symptoms, and avoid them where possible. If you keep getting symptoms at night, speak to your pharmacist for advice on whether medicines such as antacids could be suitable for you.
Can you die from acid reflux in your sleep?
While acid reflux can be an extremely uncomfortable condition, it’s not considered a life-threatening one, however it’s important to speak to your GP if you have persistent symptoms, to avoid any complications.
Best sleeping position for acid reflux
Sleeping at a slightly upright angle can soothe acid reflux symptoms by helping to stop acid from moving up into your throat. You could try using bed blocks to safely raise the bed frame at the end nearest your head.
As well as this, you could try adjusting your sleeping position. When it comes to which side to sleep on for acid reflux, while it might not be useful to sleep on your back or front, there has been some research to suggest that sleeping on your left side can help to ease acid reflux symptoms at night.
What can be mistaken as silent reflux?
Silent reflux is when your stomach acid flows all the way back up into your throat and sometimes even your voice box. Many people with silent reflux don’t experience the common acid reflux symptoms like heartburn, so it can be a bit more difficult to diagnose. Sometimes silent reflux can be mistaken for things like asthma or allergies.
Is cola good for acid reflux?
Certain foods, including fizzy drinks, can be a trigger for some people, meaning they can make acid reflux symptoms worse. Therefore, you should avoid carbonated drinks like cola if these are a trigger for you and your acid reflux symptoms.
Does water help with acid reflux?
Water is important for staying hydrated and can help with digestion, so frequent sips of water may help with acid reflux symptoms.
What settles acid reflux immediately?
Taking an antacid may help to soothe acid reflux symptoms in the short term, although it’s not advisable to take these regularly for long periods of time, so speak to your GP if symptoms persist.
Sleeping in a slightly upright position can also help ease symptoms at night. However, you can help manage acid reflux symptoms with the lifestyle tweaks listed above, like stopping smoking, drinking less alcohol and avoiding any foods or drinks that trigger your symptoms.
