How to Sleep with Reflux

Written by Nectarsleep Editorial Team

Last updated on Oct 07, 2025

Better Sleep Blog
How to Sleep with Reflux

In this article:

If you’ve ever lain awake at night feeling a burning sensation creeping up your chest or throat, you know how frustrating reflux can be. Heartburn, acid regurgitation, or simply that uncomfortable “ugh” feeling can make a good night’s sleep feel impossible. So, how do you actually get some rest when reflux is making bedtime a battle? Let’s talk about it.

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Understanding Reflux

Reflux happens when stomach acid flows back up into the esophagus. Normally, a little acid is fine, but if it happens frequently — often called acid reflux or GERD (gastroesophageal reflux disease) — it can disrupt sleep, damage your esophagus over time, and make lying down at night uncomfortable.

Symptoms include:

  • A burning sensation in the chest or throat

  • A sour or bitter taste in the mouth

  • Difficulty swallowing

  • Chronic cough or hoarseness

Knowing what triggers your reflux is the first step toward sleeping better.


1. Timing Matters: Don’t Eat Right Before Bed

One of the biggest culprits for nighttime reflux is late-night eating. When your stomach is full and you lie down, gravity isn’t helping keep stomach acid where it belongs.

Tips:

  • Finish dinner 2–3 hours before bedtime

  • Avoid heavy, rich, or spicy foods in the evening

  • If you’re hungry closer to bedtime, opt for a light snack like a banana or a small handful of nuts

2. Watch What You Eat

Some foods can make reflux worse, particularly before bed. Common triggers include:

  • Spicy foods

  • Fatty or fried meals

  • Citrus fruits and juices

  • Tomatoes and tomato sauces

  • Chocolate

  • Caffeinated drinks and alcohol

Keeping a food diary can help you spot your personal triggers. That way, you can avoid them in the evening and prevent reflux from keeping you awake.


3. Elevate Your Head While Sleeping

Sleeping flat can make reflux worse because stomach acid has an easier path back up your esophagus. Elevating your head and upper body can help.

Options:

  • Use a wedge pillow — these are specially designed to incline your upper body

  • Raise the head of your bed — a 6–8 inch incline is often recommended

  • Avoid piling up multiple pillows under your head, as this can actually increase pressure on your stomach

This simple adjustment can drastically reduce nighttime reflux symptoms.

4. Sleep on the Right Side

Your sleep position affects reflux more than you might think. How to sleep with reflux:

  • Left-side sleeping helps keep the junction between your stomach and esophagus above the level of acid, reducing reflux

  • Right-side sleeping can make reflux worse

  • Back sleeping is usually okay if your head is elevated, but can be tricky for some people

So if you’re prone to reflux, aim for that cosy left-side position.


5. Don’t Smoke 

Smoking relaxes the lower esophageal sphincter (LES), the muscle that keeps stomach acid in place. When the LES is relaxed, acid flows up more easily — especially at night.

Quitting smoking isn’t just good for your heart and lungs; it’s one of the most effective ways to reduce reflux and sleep better.


6. Maintain a Healthy Weight

Excess weight can put extra pressure on your stomach and LES, increasing the likelihood of acid reflux. Even a modest weight loss can reduce symptoms significantly.

Combined with the other tips — like adjusting meals, sleeping position, and timing — weight management can make a huge difference in how well you sleep.


7. Consider Lifestyle Hacks

  • Avoid tight clothing before bed; tight waistbands can push on your stomach.

  • Sip water slowly to keep the throat clear without overfilling your stomach.

  • Chew gum after dinner; it stimulates saliva, which can neutralise acid.

  • Relax before bed — stress can increase acid production. Try gentle stretches, reading, or meditation.


8. When to See a Doctor

Occasional reflux is common, but frequent nighttime symptoms can lead to complications. Seek medical advice if you experience:

  • Reflux more than twice a week

  • Difficulty swallowing

  • Unexplained weight loss

  • Chest pain or persistent coughing

A doctor can recommend medications, tests, or further lifestyle interventions to keep reflux under control.


9. Invest in a Sleep-Friendly Mattress

Finally, your mattress plays a bigger role in reflux management than you might think. A mattress that supports proper alignment and allows you to maintain an elevated position can make all the difference.

For example, an adjustable mattress or a firm Nectar mattress with wedge support can help keep your upper body inclined, reducing acid reflux during the night and helping you wake up refreshed rather than in discomfort.

The Bottom Line

Sleeping with reflux can feel impossible at times, but a few smart adjustments can make nights far more comfortable. Focus on:

  • Timing meals and avoiding triggers before bed

  • Elevating your head and sleeping on your left side

  • Managing lifestyle factors like weight, clothing, and smoking

  • Investing in supportive bedding

With these changes, you can finally reclaim your nights, rest easy, and wake up feeling refreshed — without that nagging burn interrupting your sleep.

This blog post is for informational purposes only and does not constitute medical advice. If you have concerns about your sleep, health, or wellbeing, please consult your GP or a qualified healthcare professional. The views expressed in this post are those of the author and are intended to share general insights, not to diagnose or treat any condition.

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