GERD and Sleep: Simple Ways to Stop Nighttime Reflux

If you’ve ever woken up with a sour taste in your mouth or a burning chest, you know how disruptive GERD can be. The good news is you don’t need a prescription for every fix. Small changes to your bedtime routine, bedroom setup, and evening meals can make a big difference. Below are the most effective, low‑effort steps you can start tonight.

Pick the Right Sleep Position

Gravity is a natural ally when it comes to reflux. Sleeping on your left side keeps the stomach below the esophagus, which reduces the chance of acid sneaking up. If you’re a back sleeper, try propping a wedge pillow under your upper torso. This gentle incline stops stomach contents from sliding back while you’re asleep. Avoid lying flat; even a small tilt can improve comfort.

Mind Your Evening Meals

What you eat close to bedtime matters more than you think. Heavy, fatty foods, chocolate, caffeine, and spicy sauces can all relax the lower esophageal sphincter, the valve that keeps acid down. Aim for a light dinner at least two to three hours before you hit the sheets. If you need a snack, choose something bland—like a banana, a small bowl of oatmeal, or a slice of toast with a thin spread of almond butter.

Alcohol is another common culprit. It not only relaxes the valve but also interferes with the body’s natural digestion rhythm. Cutting back on evening drinks can lower nighttime symptoms dramatically.

Hydration and Timing

Staying hydrated helps keep digestive juices moving, but drinking large amounts right before bed can fill the stomach and increase pressure. Sip water throughout the evening, and finish any big glass at least an hour before you lie down. If you’re thirsty after you’ve turned off the lights, a small sip is fine, but keep it minimal.

Create a Calm Bedroom Environment

Stress raises stomach acid production, so a relaxed mind leads to a calmer gut. Try a short breathing exercise or gentle stretch before bedtime. Turning off bright screens at least 30 minutes before sleep also signals your body to wind down, which can lessen reflux episodes.

Keep the bedroom cool and free of strong odors. Some people find that scented candles or strong perfumes can trigger reflux, especially if they’re sensitive to certain aromas.

When Lifestyle Changes Aren’t Enough

If you’ve tried the above tips and still wake up with heartburn, it might be time to talk to a health professional. They can suggest over‑the‑counter antacids, prescription meds, or a more detailed evaluation of your gut health. In many cases, combining medication with the lifestyle tweaks above gives the best relief.

Remember, GERD isn’t a one‑size‑fits‑all issue. What works for a friend might not work for you, so experiment with these suggestions and note what helps the most. A quick journal of meals, sleep position, and symptoms can reveal patterns you didn’t notice before.

Getting a good night’s sleep while managing GERD is totally doable. Start with one change—swap to a left‑side sleep position or move dinner earlier—and build from there. Your mornings will thank you.