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A Simple Nighttime Routine for Reflux
If acid reflux regularly bothers you at night, consider trying a few simple habits:
1. Finish dinner earlier.
Give yourself time to digest before lying down.
2. Try your left side.
See whether left-side sleeping reduces your symptoms.
3. Elevate your upper body.
A properly designed wedge pillow can be more useful than stacking ordinary pillows.
4. Identify your trigger foods.
Keep track of foods and drinks that consistently make your symptoms worse.
5. Avoid large meals before bed.
A heavy meal late at night can be particularly uncomfortable.
When Should You Talk to a Doctor?
Occasional heartburn is common, but frequent or severe symptoms shouldn’t simply be ignored.
Speak with a healthcare professional if you experience persistent reflux, especially if symptoms occur regularly or interfere with sleep.
You should seek prompt medical attention for concerning symptoms such as severe or unexplained chest pain, difficulty swallowing, vomiting blood, or black stools.
Chest pain should never automatically be assumed to be heartburn.
The Bottom Line
Your sleeping position isn’t a cure for acid reflux, but it may influence how uncomfortable symptoms become during the night.
For many people, sleeping on the left side and keeping the upper body elevated can be useful strategies.