Best Sleeping Position For Acid Reflux: The Gerd Sleeping Position

By: SleepScore Labs
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April 22nd, 2019

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This post originally appeared on the blog of medcline.com. 

Burning in your throat, regurgitation, choking, coughing, heartburn…trouble sleeping all night long. The cause of this intense pain? Stomach acid. Now before you go bad mouthing stomach acid to all your friends, understand that stomach acid isn’t the bad guy here. It plays a very important role in digestion and overall gut health. The problem isn’t the acid. The problem is that for those with acid reflux or gastroesophageal reflux disease (GERD), stomach acid escapes to where it does not belong, into the delicate lining of the esophagus and sometimes even up into your lungs, throat, and sinuses. Plain and simple, stomach acid isn’t meant to be outside your stomach. The key to controlling nighttime acid reflux symptoms is to keep stomach acid where it belongs, in your stomach, and avoid potential sleep issues.

Gravity and anatomy play a huge role in finding relief from nocturnal GERD symptoms. During the day, you are most likely standing or sitting up so when stomach acid escapes, gravity and saliva quickly return this potentially harmful substance to the stomach. Also, when upright, your esophagus naturally flows down into your stomach. This quick return of acid to your stomach typically makes your symptoms shorter, as well as minimizes the potential damage acid can cause to the delicate lining of your esophagus and beyond.

Nights are a different story, even with the best bedtime rituals. And, depending on how you are sleeping, your esophagus can actually be below your stomach allowing acid to freely flow out and then just sit in your esophagus, lungs, throat, and sinuses. This is not good for your body. Over time acid pooling in your esophagus can cause severe damage, such as peptic ulcers, strictures, and in more extreme cases Barrett’s Esophagus. In fact, if you have acid reflux at night, there is an 11-fold increased risk of developing esophageal cancer than those without nighttime acid reflux².

You don’t have to sleep sitting up to take advantage of gravity and anatomy at night. You aren’t a giraffe after all. How you sleep can directly affect how often you feel symptoms, how bad those symptoms are, and how long the acid sits in your esophagus. The good news is that you can drastically change your nights by changing the way you sleep.

Back Sleeping: Avoid Whenever Possible

What may be the best sleeping position for some could actually aggravate GERD symptoms. Back sleeping is the worst for those with acid reflux at night. When acid escapes from your stomach and you are sleeping flat on your back, it is able to flow freely into your esophagus and beyond…and stay there. Studies show that in this position, symptoms are often more frequent and tend to last longer ³ because the acid has nowhere to go. The severity of your symptoms may also increase if you have stomach fat, which pushes down on your stomach forcing contents to escape. Back sleeping should be the #1 position to avoid at night, if you suffer from nighttime acid reflux.

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Right Side: It’s not Right for Acid Reflux

Position #2 to avoid at night is…sleeping flat on your right side. When lying flat on your right side, your stomach is actually above your esophagus creating a leaky faucet spouting stomach acid into the delicate lining of your esophagus. This is especially true when your stomach is full. Interestingly, when lying flat on your right side, your reflux symptoms tend to be more liquid in nature⁴ leading to regurgitation, coughing, and choking, which can be very scary in the middle of the night. Since gravity is doing nothing for you in this position, the amount of time acid lingers in your esophagus is much longer⁵ so stay off your right side.

So, back sleeping is bad. Right side sleeping is bad. What’s a GERD sufferer to do?

Left Side Reduces Reflux

Sleep on your left side. Gravity will work in your favor on your left side as your stomach is now positioned below your esophagus, which makes reflux more difficult. Should stomach acid escape, gravity is able to return it to your stomach quicker than when on your right side or on your back which is why the left is usually the best side to sleep on to avoid acid reflux. Where the right side often produces liquid reflux, when on your left side, reflux symptoms tend to be more gaseous in nature ⁶, which may be annoying but much less distressing. Studies show that symptoms are less frequent and less severe when on your left side as compared to on your right side or on your back⁷ making it the most desirable flat sleep position.

Benefits of Propping Up Your Body

Has your doctor recommended that you sleep at an incline using a bed wedge or putting blocks under your bed frame? Studies show that sleeping at an incline decreases reflux symptoms and allows your body to get stomach acid back to your stomach quicker ⁸. As long as your entire torso is elevated (not just your head and neck), sleeping at an incline gives gravity a power boost to return stomach acid to your stomach and keep it there.

Incline + Left-Side Sleeping for Acid Reflux

So, what if you take the best flat sleeping position, aka the left side, and add an incline? Could the benefits be more than the sum of its parts?

Recent studies show that this is indeed the case ^9,10. The compound inclined, left-side sleeping position makes acid reflux at night virtually impossible because your esophagus is now positioned well above the level of stomach contents, even if your stomach is full. And, if you do reflux, gravity is able to quickly return the contents to your stomach. Whew. This ideal sleep position provides a double whammy of decreasing your GERD symptoms and providing protection from prolonged acid exposure to your esophagus, throat, lungs, and sinuses.

So, what’s the secret to controlling your acid reflux symptoms at night and finally getting good, quality sleep? Proper sleep positioning. Discover relief with the ideal position that maximizes the power of gravity and anatomy. Discover the  MedCline Reflux Relief System, specifically designed to create and maintain the inclined, left-side position, clinically proven to be the most effective for natural relief from nighttime acid reflux or GERD.

1. Fass, Ronnie. PPI bashing’ drives use of alternatives. gastoendnews.com, Sept. 2011.
2. Lagergren J, Bergstrom R, Lindgren A, Nyren O. Symptomatic GER as a risk factor for esophageal adenocarcinoma. N Engl J Med 1999; 340:825–831.
3. Khoury, Ramez M. Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with Gastroesophageal Reflux Disease. The American Journal of Gastroenterology. Vol. 94, No. 8, 1999.
4. Shay SS, Conwell DL, Mehindru V, et al. The effect of posture on gastroesophageal reflux event frequency and composition during fasting. Am J Gastroenterology. 1996; 91: 54-60.
5. Khoury, Ramez M. Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with Gastroesophageal Reflux Disease. The American Journal of Gastroenterology. Vol. 94, No. 8, 1999.
6. Shay SS, Conwell DL, Mehindru V, et al. The effect of posture on gastroesophageal reflux event frequency and composition during fasting. Am J Gastroenterology. 1996; 91: 54-60.
7. Khoury, Ramez M. Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with Gastroesophageal Reflux Disease. The American Journal of Gastroenterology. Vol. 94, No. 8, 1999.
8. Stanciu C, Bennett JR: Effect of posture on gastroesophageal reflux, Digestion 1977, 15: 104-109
9. Person, E, Freeman, J, Rife, C, Clark, A, Castell, DO. A Novel Sleep Assist Device Prevents Gastroesophageal Reflux: A Randomized Controlled Trial. Journal of Clinical Gastroenterology. 2015 Sep; 49 (8): 655-9.
10. Allampati SK, Lopez R, Ray M, Birgisson S, Gabbard SL. Use of a Sleep Positioning Device Significantly Improves Nocturnal Gastroesophageal Reflux Symptoms, Diseases of the Esophagus, Volume 30, Issue 3, 1 March 2017, Pages 1–7,https://doi.org/10.1111/dote.12495.

How to Sleep Better with GERD & Acid Reflux

Acid reflux, also known as gastroesophageal reflux, describes a backflow of acid from the stomach into the esophagus. Occasional episodes of reflux are normal, but when they occur regularly, they can have serious consequences and are known as gastroesophageal reflux disease (GERD).

GERD is estimated to affect 20% of adults in the United States. Most patients with GERD experience an increase in the severity of symptoms, including heartburn, while sleeping or attempting to sleep. Beyond just heartburn, if stomach acid backs up as far as the throat and larynx, a sleeper may wake up coughing and choking or with major chest pain.

In addition to having troubling immediate symptoms, GERD can over time cause significant damage to the esophagus and raise a person’s risk of esophageal cancer.

Understanding GERD, including its symptoms, causes, and treatments can help people with this condition manage it more effectively. Because many people find GERD to be worse around bedtime, focusing on how to sleep with GERD may help reduce symptoms and improve sleep.

What Is GERD?

GERD is a condition marked by repeated episodes of reflux that affect quality of life.

Acid reflux, also known as acid indigestion, happens when stomach acid moves up from the stomach and into the esophagus. Under normal circumstances, muscles at the bottom of the esophagus — known as the lower esophageal sphincter (LES) — act as a barrier to prevent this from happening, but if those muscles are weak or relaxed and don’t close all the way, then reflux can occur.

Virtually everyone experiences reflux from time to time, but for most people, it is mild, infrequent, and goes away quickly on its own.

For people with GERD, on the other hand, acid reflux typically happens at least once per week and often involves more severe and bothersome symptoms. While it is usually thought of as affecting adults, it can occur in infants and children as well.

What Are the Symptoms of GERD?

Heartburn, which involves a painful burning sensation in the chest, is the most common symptom of GERD, but not all cases of GERD involve heartburn.

Another common symptom of GERD is regurgitation, which means a small amount of stomach acid and sometimes bits of food come up into the mouth or back of the throat.

When leaks of stomach acid rise to the mouth and throat, it can cause coughing and a feeling of choking. It may cause a sore throat, including a hoarse voice. Some patients experience difficulty swallowing, known as dysphagia, or the feeling of something blocking their throat.

On top of the discomfort from heartburn, GERD can cause radiating chest pain that can affect the neck, back, jaw, or arms and last for minutes to hours. This symptom is frequently associated with nighttime awakenings for people with GERD.

Why is GERD Worse After Going to Bed?

There are several explanations for why GERD is commonly worse at night after going to bed:

• When lying down, gravity no longer helps keep stomach acid down, making it easier for reflux to occur.
• Decreased swallowing during sleep reduces an important force that pushes stomach acid downward.
• Saliva can help neutralize stomach acid, but production of saliva is reduced during deeper stages of sleep.

A combination of these effects can facilitate the leakage of stomach acid into the esophagus and allow the acid to remain in place for longer, potentially causing more severe GERD symptoms, including those that can disturb sleep. The problem may be even greater if a person goes to bed soon after eating and/or eats foods that trigger GERD.

What Are the Health Consequences of GERD?

Chronic reflux and GERD can cause serious complications. These include inflammation and ulcers of the esophagus, scar tissue that narrows the esophagus, spasms affecting the airway, chronic cough, damage to teeth, and exacerbated asthma symptoms.

In about 10-20% of cases of GERD, damage to the esophagus from stomach acid becomes a condition called Barrett esophagus. Barrett esophagus is considered to be the primary risk factor for esophageal cancer although not everyone with the condition develops cancer.

What Causes GERD?

The immediate cause of GERD is the inability of the muscles at the bottom of the esophagus to block reflux of stomach acid, but other underlying elements have been found to make that condition more likely.

These risk factors contribute to the chances of developing GERD. However, not everyone with these risk factors will develop GERD, and not everyone with GERD has these risk factors.

• Obesity: GERD occurs at a higher rate in people who are overweight or obese although the exact explanation for why this occurs is uncertain.
• Smoking Cigarettes: Smoking has been found to affect the pressure near the lower esophageal sphincter and may slow the clearance of stomach acid.
• Drinking Alcohol: Alcohol impacts the processes for emptying the esophagus and stomach in ways that can facilitate acid indigestion.
• Using Certain Medications: A number of medications, including many anti-asthma, blood pressure, antidepressant, and sedatives medications can increase the risk of reflux.
• Hiatal Hernia: In this condition, the stomach moves upward inside the body, above the diaphragm and into a position that makes reflux more common.
• Dietary Choices: Certain foods and beverages are often reported to induce heartburn or reflux. Examples include chocolate, tomatoes, spicy food, vinegar, citrus, fatty foods, carbonated beverages, coffee, and mint.
• Pregnancy: Pregnant women often experience GERD, but their symptoms usually cease shortly after giving birth.

GERD is often cited as a cause of sleeping problems, including in the National Sleep Foundation’s 2001 Sleep in America Poll. In a more recent survey of people with frequent heartburn, nearly 60% said it affected their sleep, and more than 30% said it hurt their daytime functioning.

Flare ups of GERD symptoms after lying down can make it hard to fall asleep and can cause nighttime interruptions from heartburn, chest pain, and coughing. Studies in sleep clinics of people with GERD have found that these symptoms are correlated with lower sleep quality.

GERD and Obstructive Sleep Apnea

Research has also identified a link between GERD and obstructive sleep apnea (OSA), a sleep disorder that involves blockage of the airway that incites pauses in breathing during sleep. Debate exists among experts about whether GERD causes OSA, OSA causes GERD, or if they simply share similar risk factors.

It is possible that GERD affects the airway and ability to breathe normally, causing more apneas during the night. At the same time, people with OSA wake up frequently at night and may then detect GERD symptoms. Lack of sleep from OSA may make the esophagus more susceptible to reflux.

In addition, factors like alcohol consumption, smoking, and obesity can increase risk for both GERD and OSA, so the correlation between the conditions may be a result of these factors.

While the exact relationship between GERD and OSA is subject to further research, it is clear that the conditions can occur together and create significant complications for a person’s sleep, comfort, and overall health.

How Can People With GERD Get Better Sleep?

It’s natural for people with GERD to want to know how they can reduce their symptoms and get better sleep. Although there’s no single solution that works for everyone, there are meaningful steps to get relief from heartburn and GERD and get longer, more restorative sleep.

Work With a Doctor

It is important to see a doctor if you have chronic or severe symptoms of GERD and/or frequent problems with sleep or daytime drowsiness. Because these are complex medical issues, a doctor can best examine the situation, determine the potential cause, order necessary tests, and recommend treatment.

A doctor’s focus may be on addressing GERD directly or on treating an underlying condition, such as obstructive sleep apnea, with the goal of reducing nighttime awakenings.

Treatment options can include both medical and non-medical approaches. The following sections describe some of those treatments, but a doctor is best suited to discussing the pros and cons in any patient’s particular case.

Lifestyle Changes

Lifestyle changes to reduce potential GERD triggers are a common aspect of managing the condition. Examples include reducing consumption of spicy and acidic foods, maintaining a healthy weight, and not smoking.

Since many GERD problems flare up at night, some lifestyle changes focus on tips for how to sleep with GERD.

Medication

Medications can be used to treat GERD and may be necessary because lifestyle changes don’t always resolve symptoms.

Over-the-counter medications like antacids can bring temporary relief but may be of limited effectiveness in many people. Other drugs, known as proton pump inhibitors (PPIs) and h3 blockers, try to reduce acid produced in the stomach. These drugs may be available over-the-counter or with a prescription, but because they can have side effects, it’s best to talk with a doctor before taking them.

In rare cases when neither lifestyle changes nor medications have been effective, certain types of surgery may be considered to address GERD.

Improve Sleep Hygiene

People with GERD who want to sleep better may be helped by considering their sleep hygiene, which includes all of the elements that shape their sleep environment and sleep-related habits.

A high level of sleep hygiene can cut down on sleep interruptions and create more consistency in your nightly rest. Many tips for healthy sleep overlap with lifestyle changes for GERD such as avoiding excess caffeine and alcohol. A stable sleep schedule, a relaxing pre-bed routine, and a quiet and comfortable bedroom are other central components of sleep hygiene.

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How to Sleep With Acid Reflux and Heartburn

Many people don’t realize that the position you sleep in can directly affect your acid reflux symptoms at night. Anatomy and gravity play a significant role in heartburn symptom frequency, length, and severity, so learning how to sleep with acid reflux can offer up substantial relief.

In this post, we’ll discuss the relationship between sleep and reflux symptoms, show you how to sleep with acid reflux, and share some tips for optimal sleeping with heartburn, acid reflux, and GERD. To navigate throughout the article, click on one of the links below, or read through for a comprehensive overview.

Symptoms and Causes of Acid Reflux

What causes acid reflux and what does it feel like? Let’s start with a short anatomy lesson.

What you eat travels down your esophagus through your lower esophageal sphincter (LES) and into your stomach where digestion begins. Your LES is a ring of muscles that act as a valve to control the flow of contents between your esophagus and your stomach. If your LES functions correctly, what you eat will stay in your stomach with the occasional release of gas, also known as a burp.

Problems arise when your LES doesn’t function properly, allowing your stomach contents to escape back up into your esophagus. These problems can appear as uncomfortable physiological symptoms, such as:

• Heartburn
• Regurgitation
• Choking
• Coughing 

More severe problems, like GERD (gastroesophageal reflux disease)⁸, come when reflux goes untreated. Prolonged acid exposure potentially leads to serious health complications, such as erosive esophagitis, peptic strictures, esophageal ulcerations, Barrett’s esophagus, and in rare cases, esophageal cancer¹.

How does acid reflux affect sleep?

These issues can appear throughout the day, but many individuals may find that they intensify at night or will experience acid reflux in the morning, leading to physical discomfort, and as a result, poor sleep.

Why is Acid Reflux Worse at Night?

Does acid reflux get worse at night? For some, it can. Here’s how: 

If reflux occurs when you are standing up, gravity and saliva quickly return the acidic content to your stomach. This quick return typically makes your symptoms shorter and minimizes the potential acid damage to the delicate lining of your esophagus that can occur from acid exposure. 

However, the interference of gravity that reduces reflux symptoms while you’re upright disappears when you lie down to sleep at night. When you lie down, you swallow less, and this can also make the return of reflux to the stomach more difficult². This combination of factors can cause some to struggle with acid reflux at night even more so than during the day.

The discomfort of nighttime acid reflux⁹ can lead to poor sleep quality as heartburn and other symptoms cause disturbances throughout the night.

How to Sleep With Acid Reflux & Heartburn

The good news is that you can learn how to sleep with acid reflux comfortably by simply adjusting how you position yourself at night. This simple modification can go a long way towards reducing your nighttime acid reflux symptoms, and ultimately, protect you from the harmful long-term effects of refluxed stomach acid.

Let’s take a look at some sleeping positions that you should avoid, as well as postures that are best suited for sleeping with acid reflux.

Avoid sleeping flat on your back 

When lying flat on your back, a poorly functioning LES can allow acidic stomach contents to flow freely into the esophagus, and as a result, exaggerate acid reflux at night. Studies have shown that in this position, symptoms are often more frequent and tend to last longer³. The severity of your symptoms may also increase if you have stomach fat, which pushes down on your stomach and LES and can “force” contents back up into the esophagus and beyond. To reduce your nighttime heartburn and decrease the risks associated with prolonged acid exposure, try to avoid back sleeping at night.

Instead, sleep at an incline

A simple boost in elevation can produce positive results when it comes to nighttime acid reflux. Studies have shown that sleeping at an incline decreases the frequency of reflux episodes and allows your body to clear reflux at a quicker rate⁵. 

As long as your entire torso is elevated, the incline gives gravity a little encouragement in its effort to return reflux to your stomach.

Avoid right-side sleeping

Though episodes may be less frequent on your right when compared to flat on your back, the episodes are much more liquid in nature because your LES is often submerged in the acidic stomach content4. When you sleep flat on your right side, your body then must work against gravity to return acid contents to your stomach, making it a much harder and lengthier process. This position potentially creates a leaky faucet sensation, releasing stomach acid into the delicate lining of your esophagus. 

While liquid reflux can be very distressing, it can also be dangerous — when you lie flat on your right side; acid tends to linger in your esophagus for much longer3. As stomach acid idles in the esophagus, it continues to cause irritation and inflammation¹⁰, which can lead to ulcers, chest pain, bleeding, trouble swallowing, and other serious issues.

Instead, sleep on your left-side

You may have heard that sleeping flat on your left side provides heartburn relief, which is true. In this position, your LES typically stays above “sea level” or above the level of gastric contents, making refluxing more difficult. Should stomach acid escape, gravity is able to return it to your stomach quicker than when you’re on your right side ^6-7.

What’s more, reflux on your left side tends to be more gaseous in nature⁴, which decreases potential damage from acid exposure. Because symptoms tend to be milder and less frequent when lying on your left side compared to on your right side or on your back, lying on your left is considered the optimal flat position for sleeping with acid reflux and other gastrointestinal disorders, like GERD.

What is the Best Position for Sleeping with Acid Reflux?

The best sleeping position for acid reflux is on your left side and at an incline. This posture has been proven to offer natural reflux relief and can make refluxing nearly impossible, thanks to the positioning of the lower esophageal sphincter ^6-7.  When the LES is positioned above the level of stomach contents, gravity is able to quickly return the contents, like partially-digested foods and acid, back to your stomach. As a result, you’re less likely to experience acid reflux at night.

Physicians suggest that this elevated left-side position can decrease your nighttime heartburn symptoms and ultimately provide protection from prolonged acid exposure to your esophagus, throat, lungs, and sinuses.

Sleep Reflux-Free With Our Reflux Relief System

Still wondering how to sleep with heartburn comfortably? Meet MedCline’s Acid Reflux Relief System, constructed using the clinically-proven and physician recommended posture — elevated on the left-side —  for sleeping comfortably with acid reflux.

Our GERD pillow is specifically designed to manage acid reflux at night by reducing exposure to harmful stomach acid. It can provide instant relief and a long-term solution to nighttime acid reflux.

MedCline Reflux Relief System clinical studies have shown significant improvement for:

• Gastroesophageal Reflux Disease (GERD) // Acid Reflux
• Laryngopharyngeal Reflux (LPR) // Silent Reflux
• Gestational Reflux

Other ways to manage acid reflux at night

In addition to adjusting your sleeping posture, there are several other steps you can take to mitigate your acid reflux at night and throughout the day.

Here are some additional strategies for managing your acid reflux and heartburn symptoms:

• Home remedies for heartburn relief: Drinking milk, chewing gum, and using herbal remedies can provide short-term reflux relief when symptoms arise.
• Acid reflux medications: Antacids, PPIs, and H-2 blockers can offer short- and long-term relief from symptoms. (Check out our post on pill-induced esophagitis to learn about safe pill-swallowing techniques).
• Avoid trigger foods: Spicy, fatty, and acidic foods can trigger heartburn and should be avoided, especially right before lying down. Try to give yourself at least three hours to fully digest your dinner before bedtime.
• Maintain a healthy weight: Added pressure on the abdomen can cause acid reflux to flare up.

Key Takeaways

So what’s the secret to sleeping reflux-free? Proper sleep positioning! When you lie flat on your back or on your right side, your lower esophageal sphincter (LES) has to work harder against gravity to drive acid back down to your stomach. This exertion and elongated process can put your esophagus at a higher risk for exposure to stomach acid. Left untreated, this exposure can manifest into more serious symptoms.

The best sleeping position for acid reflux is on your left side with your torso elevated. To learn more about how MedCline’s patented Reflux Relief System can help you manage your acid reflux at night, talk to one of our Sleep Specialists today.

References:

1. Lagergren, J, Bergstrom R, Lindgren A, et al. Symptomatic gastroesophageal reflux as a risk factor for esophageal adenocarcinoma. N Engl J Med 1999; 340: 825-831.
2. Fass, Ronnie. PPI bashing’ drives use of alternatives. gastoendnews.com, Sept. 2011.
3. Khoury, Ramez M. Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with Gastroesophageal Reflux Disease. The American Journal of Gastroenterology. Vol. 94, No. 8, 1999.
4. Shay SS, Conwell DL, Mehindru V, et al. The effect of posture on gastroesophageal reflux event frequency and composition during fasting. Am J Gastroenterology. 1996; 91: 54-60.
5. Stanciu C, Bennett JR: Effect of posture on gastroesophageal reflux, Digestion 1977, 15: 104-109.
6. Person, E, Freeman, J, Rife, C, Clark, A, Castell, DO. A Novel Sleep Assist Device Prevents Gastroesophageal Reflux: A Randomized Controlled Trial. Journal of Clinical Gastroenterology. 2015 Sep; 49 (8): 655-9.
7. Allampati SK, Lopez R, Ray M, Birgisson S, Gabbard SL. Use of a Sleep Positioning Device Significantly Improves Nocturnal Gastroesophageal Reflux Symptoms. Am J Gastroenterol 2014; 109:S1–S39
8. “What’s the Difference Between Heartburn, Acid Reflux and GERD?,” Cleveland Clinic,https://health.clevelandclinic.org/whats-the-difference-between-heartburn-acid-reflux-and-gerd/, 1 Jul. 2020
9. “’Silent’ Nighttime Acid Reflux Symptoms Can Cause Poor Sleep And Sleep Apnea,” Science Daily, https://www.sciencedaily.com/releases/2005/10/051031080008.htm, 1 Jul. 2020
10.  “GERD (Chronic Acid Reflux),” Cleveland Clinic,https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview#:~:text=But%20long%2Dterm%20GERD%20can,pain%2C%20bleeding%20and%20trouble%20swallowing., 1 Jul. 2020

12 Tips for Nighttime Heartburn Relief

Nighttime heartburn affects four out of five people who suffer regular heartburn and acid reflux. The discomfort and bitter taste can make sleep uncomfortable, even elusive.

While over-the-counter and prescription drugs can treat symptoms once you have heartburn, “the cornerstone of treatment for any disease or disorder is prevention,” say Lawrence J. Cheskin, MD, and Brian E. Lacy, MD, PhD, in their book Healing Heartburn.

Fortunately, sometimes all it takes to prevent nighttime heartburn is a few lifestyle changes. WebMD turned to the heartburn experts to get their tips on stopping nighttime heartburn before it hits — so you can sleep well tonight.

12 Tips for Nighttime Heartburn Relief

1. Sleep on your left side.This position seems to help reduce nighttime heartburn symptoms, says David A. Johnson, MD, internal medicine division chief at Eastern Virginia School of Medicine, Norfolk, Va. To remember which side to sleep on, Johnson offers this memory trick: Right is wrong.

2. Lose weight, even a little. Heartburn often just gets worse as you gain weight, but losing as little as two and a half pounds can help reduce heartburn symptoms, Johnson says.

Continued

3. Sleep with your upper body elevated. When you lay flat in bed, your throat and stomach are basically at the same level, making it easy for stomach acids to flow up your esophagus, causing heartburn. You can elevate your body in two ways:

• Put the head of your bed on 4- to 6-inch blocks.
• Sleep on a wedge-shaped pillow that’s at least 6 to 10 inches thick on one end. Don’t substitute regular pillows; they just raise your head, and not your entire upper body.

4. Wear loose-fitting clothes. Tight clothes, especially near your waist, can put pressure on your stomach, leading to heartburn symptoms.

5. Avoid foods that trigger your heartburn. Foods that trigger heartburn differ from person to person. Common foods and drinks that can cause heartburn and interrupt sleep include alcohol; caffeinated drinks like colas, coffee, and tea; chocolate and cocoa; peppermint; garlic; onions; milk; fatty, spicy, greasy, or fried foods; and acidic foods like citrus or tomato products. Keep a food diary to help you track which foods may trigger your heartburn.

Continued

6. Steer clear of late-night meals or big meals. Avoid eating meals two to three hours before bedtime to reduce stomach acid and allow the stomach to partially empty its contents before you sleep, suggests the American Gastroenterological Association. Because large meals put pressure on your stomach, try eating a smaller meal in the evening to help prevent nighttime heartburn symptoms.

7. Relax when you eat. Feeling stressed when you eat in a rush can cause the stomach to produce more stomach acids. Relax after your meal as well — but don’t lay down. Some pros recommend trying relaxation techniques like deep breathing or meditation.

8. Stay upright after eating. This reduces the risk of acid creeping up your esophagus. You’ll also want to avoid bending over or straining to lift heavy objects.

9. Wait to exercise. Allow a couple of hours after a meal before rigorous exercise. This gives your stomach time to empty itself.

10. Chew gum. Chewing gum encourages the production of saliva, which can soothe your esophagus and wash acid down into your stomach.

Continued

11. Quit smoking.Smoking is a double threat when it comes to heartburn. Not only can cigarette smoke irritate your GI tract, but smoking can also relax the esophageal muscles that keep stomach acid where it belongs.

12. Talk to your doctor about the medications you take. Some medications may cause or worsen heartburn, including NSAIDs, some osteoporosis drugs, some heart and blood pressure drugs, some hormone medications, some asthma medications, and some depression medications. Just as everyone’s food triggers for heartburn can be different, so can medication triggers.

Heartburn: When You Should See Your Doctor

If lifestyle changes don’t help you manage your heartburn, it may be time for medication or other treatment. Call your doctor if:

• Your heartburn doesn’t go away.
• You have trouble swallowing.
• Your heartburn causes vomiting.
• You still have heartburn after using antacids for two weeks.

Never ignore persistent heartburn. Left untreated, chronic acid reflux can scar and narrow your esophagus, cautions Gary Gitnick, MD, chief of digestive diseases/gastroenterology at UCLA. At its worst, untreated chronic heartburn — a symptom of gastroesophageal reflux disease (GERD) — can develop into esophageal cancer.

Is GERD Keeping You Up at Night?

You’re trying to get a good night’s sleep, but it just isn’t happening. In addition to tossing and turning, the burning sensation of heartburn isn’t making your sleep efforts any easier.

What’s going on? Was it something you ate? Your sleeping position?

Heartburn and gastroesophageal reflux disease, or GERD, are frequent causes of sleeplessness. As many as one in four people who experience sleep disturbances report that they have nighttime heartburn.

For people who have been diagnosed with GERD, the rate is even higher; three people out of four report having nocturnal GERD symptoms. These individuals are more likely to suffer sleep problems such as insomnia, sleep apnea, and daytime sleepiness as a result of their nighttime heartburn.

Sleeplessness poses a serious health problem. In addition to the physical and mental effects that stem from lack of sleep, people who experience nocturnal GERD are at greater risk for some of the worst complications of the disease, including erosive esophagitis, dyspepsia, and esophageal cancer.

How Does GERD Disturb Sleep?

Researchers have figured out several ways in which GERD-related acid reflux interferes with sleep:

• Most obviously, individuals may be awakened by the pain of heartburn, which occurs when stomach acid refluxes into the esophagus and eats away at the esophageal lining.
• If acid reflux reaches the back of the throat or larynx, it may prompt a coughing fit or choking.
• People might wake up when they experience regurgitation, in which a small amount of stomach acid comes up through their esophagus and into their mouth.
• GERD has been identified as a risk factor for sleep apnea, a disorder in which the person repeatedly stops breathing during the night. Researchers believe that refluxed stomach acid causes the voice box to spasm, which blocks the airways and prevents air from flowing into the lungs.

Unfortunately, many of the mechanisms of sleep make GERD more likely. For example, just the act of lying down increases the risk of acid reflux. When you are in a sitting or standing position, gravity helps keep gastric acid in the stomach. When you lie flat, however, it’s much easier for stomach acid to backflow into your esophagus.

Also, sleeping people tend to swallow less frequently. This slows the regular esophageal contractions that normally keep food moving down the esophagus and prevent acid from moving back up. Sleepers also produce less saliva, which plays a role in returning esophageal pH levels to normal after an incident of acid reflux.

GERD and Sleep Position: Dos and Don’ts

If you are a GERD sufferer, you can do a lot to improve your quality of sleep by changing your sleeping position. Doctors recommend that you:

• Do elevate the head of your bed 6 to 8 inches to assist gravity in keeping your stomach acid from refluxing.
• Don’t sleep on your back, particularly if you are obese, because the pressure on your stomach could help drive acid into your esophagus.
• Don’t sleep on your right side. For some reason, this seems to prompt relaxation of the lower esophageal sphincter — the tight ring of muscle connecting the stomach and esophagus that normally defends against reflux.
• Do sleep on your left side. This is the position that has been found to best reduce acid reflux.

You also can improve your chances of a good night’s sleep by waiting for three to four hours after you eat before going to bed. That gives your stomach a chance to process your meal and move it through your digestive system. Your stomach will then be empty and less likely to promote reflux when you lie down. Eating a smaller and lighter dinner also is a good idea.

With a few lifestyle adjustments, you can save yourself a lot of the discomfort that comes from the dual problems of GERD and sleeplessness.

Heartburn Keeping You Up at Night?

Heartburn Keeping You Up at Night?GIS2020-07-08T11:41:51-07:00

Try sleeping on your left side!

Gastroesophageal reflux disease (GERD) occurs when the upper portion of the digestive tract is not functioning properly, causing stomach contents to flow back into the esophagus. The esophagus is a muscular tube linking the mouth to the stomach. In normal digestion, a specialized ring of muscle at the bottom of the esophagus called the lower esophageal sphincter (LES) opens to allow food to pass into the stomach and then quickly closes to prevent backflow into the esophagus. The LES can malfunction, allowing contents from the stomach, including food and digestive juices, such as hydrochloric acid, to push up into the esophagus. In GERD, this backflow is ongoing.

When you are standing, or sitting upright, gravity helps prevent stomach contents from rising up into the esophagus. However, reflux can become much worse while you are sleeping or lying in bed; without the aid of gravity, it is much easier for stomach contents to spill through the malfunctioning LES and flow into the esophagus. This leads to an increase in symptoms, such as a burning in the chest, the feeling of food or liquid rising into the mouth, a sour or bitter taste, a sore throat, and coughing, which can make getting a good night’s sleep a difficult task.

This effect is much worse when sleeping on the right side of your body (see top picture) or on your back. To understand why, look to the shape of the upper gastrointestinal tract. The esophagus is located in the centre of your body, but the stomach is a curved organ with the majority of its volume in the left side of the upper abdomen. This means that the position of your body can have a large influence on the degree of reflux you experience. Due to gravity, the shape of the stomach, and the angle of the connection between it and the esophagus, sleeping on your left side can greatly reduce reflux (see bottom picture).

Another way to use gravity to help decrease nighttime GERD symptoms involves propping up the head section of the bed by about six inches. Make sure you achieve this elevation by raising the right section of your bed, not by stacking up the pillows, which can lead to back or neck pain and could increase pressure on the stomach and actually increase GERD symptoms.

First published in the

Inside Tract® newsletter issue 201 – 2017

Image: (top) © motortion | bigstockphoto.com, (middle) © Jan Kowalczewski

Best Sleeping Positions To Prevent Acid Reflux — Tampa Bay Reflux Center

For many of our readers, heartburn at night is the worst. All you want to do is get a good night’s sleep, but instead you’re afflicted with stomach pains, acid back up, and more. In today’s blog, we’re going to tell you exactly why your heartburn is worse while you sleep, and the simple way you can relieve your nights of it— by changing your sleeping position.

Heartburn is caused by stomach acid rising into the esophagus. When you lay down to sleep at night, many of the most common sleeping positions actually make it much easier for the acid to splash back up. 

In fact, the simple act of lying down is considered a trigger for acid reflux, especially in patients with GERD (gastroesophageal reflux disease). Thankfully, studies have been able to identify the best sleeping positions to stop heartburn.

The Best Sleeping Positions For Night-Time Heartburn

Looking to stop nightly heartburn? Here are the do’s & don’ts:

Do Elevate Your Upper Body. With night-time reflux, gravity is your friend. Many people use piles of pillows or even a special wedge pillow to prop up their head and shoulders up as they sleep, so that any stomach contents that do try to come up are pushed back down by the wonderfully helpful forces of gravity.

Don’t Sleep Flat On Your Back. This is considered the worst position for acid reflux. Stomach acid is able to flow back into your esophagus much more freely, and remain there in your horizontal position, causing you a majorly painful night of sleep.

Do Sleep On Your Left Side. Does it really make a difference which side I sleep on? Turns out it does. Sleeping on your left side actually positions your stomach below the esophagus, making it harder for that acid to back up, once again employing gravity. (Thank you gravity.)

Don’t Sleep On Your Right Side. Not only is this one simply the opposite of sleeping on your left side, but on principle it’s considered to do nearly as much damage as sleeping flat on your back. With your stomach above your esophagus, it acts as a leaky faucet for heartburn-inducing reflux episodes all through the night.

If you’ve got a bad case of night-time heartburn, our top recommendation is to invest in that elevating wedge pillow and to sleep on your left side as much as possible. But if you’re still worried about night-time reflux, we’ve got a few more tricks up our sleeve on how to stop heartburn at night.

There are a few things you can do to set yourself up for a great night of sleep before you even set foot into bed. Here are a few of the basics:

Getting a good night’s sleep should be made easy by simply adjusting your sleeping position and making a few lifestyle changes. For severe cases of GERD and chronic acid reflux, however, you might need a little more help. Consult a reflux specialist at Tampa Bay Reflux Center.

90,000 What is the most beneficial sleeping position?

The position in which we sleep can very well make us feel unwell, and sometimes even cause sleep disturbances. What is the most beneficial position to fall asleep in?

Back

Ideal for those who look after themselves, as the facial muscles relax in this position, allowing oxygen to flow to the skin. As a result, the face gets a healthy and fresh look, and the process of wrinkle formation is slowed down.

The pressure on the stomach and other abdominal organs in this position is minimal. This reduces the risk of gastric contents back up into the esophagus. This is especially important for those suffering from heartburn.

This pose serves to prevent osteochondrosis. The load on the intervertebral discs is relieved and the back muscles can relax.

Sleeping in this position is not recommended for those who snore, suffer from sleep apnea or bruxism (teeth grinding), as the symptoms of these diseases are aggravated when we lie on our back.

On the side

The pressure on the lower back is reduced, so this is the best position for those who suffer from pain in this area.

In this position, the airways do not close, oxygen flows freely into the lungs and the person does not snore. This ensures quality sleep, as well as reduces the risk of cardiovascular disease and promotes good brain function.

This sleeping position can cause muscle stiffness in the arms and legs.

If you like to fall asleep in this position, you need to take care of a good pillow, otherwise the cervical spine may suffer. It should support the neck in a horizontal position. If you have an involuntary desire to put your hands under the pillow, then it is too low for you.

On the stomach

This pose relieves bloating in adults and colic in young children.

In this position, pain in the cervical spine may occur, since it is in an unnatural state.The blood supply to the brain deteriorates due to the fact that one of the vertebral arteries is squeezed.

The pressure on the internal organs increases, so the supply of oxygen to the tissues is impaired.

If you want to keep your face fresh, you cannot sleep on your stomach. Due to the fact that the face is wrinkled in a dream, light wrinkles are formed first, and then deeper wrinkles.

Important

Regardless of the position in which you are used to falling asleep, be sure to pay attention to your mattress.It should be as comfortable as possible for your build. If you constantly have an involuntary desire to change your position, then the mattress is not suitable for you. It is best to choose semi-rigid mattresses, as they optimally support the body in a horizontal position.

90,000 Correct sleeping positions

Back and neck pain, stomach problems, wrinkles on the face and décolleté are side effects of sleep. Suddenly, right? Sleep, it seems, is very healthy and works better than any cosmetics.The devil, as always, is in the details. It is not only the fact of a night’s rest that is important, but also the position in which you sleep. Let’s take a look at each position in terms of health effects.

On the back. Best sleeping position. The spine, back and neck are in a neutral position, there is minimal pressure on them, no unnatural bends or twists. Therefore, no painful sensations in the morning. Another plus of sleeping on your back is delayed skin aging.Your face and décolleté area (ladies, special attention!) Is not affected, which prevents the appearance of wrinkles and helps maintain the shape of your breasts. And the third voice “for” is the health of the stomach. In the supine position, the stomach is located below the esophagus, which prevents the backflow of gastric juice. Sick in the morning, but you are definitely not pregnant (because you are a man, for example)? Perhaps this is how your stomach signals the need to change the night position. There is only one drawback to sleeping on your back – snoring.If you have problems with the structure of the respiratory system or just a runny nose, then you will snore to the whole house. In the first case, you have a direct road to the doctor, and in the second – to the pharmacy.

On the side. The second position in the hit parade in terms of the number of pluses. In it, your spine is also well stretched and resting, and your stomach is working normally. Plus, you snore less on your side. But the skin suffers – due to the fact that one side of the face is “crumpled” by the pillow, wrinkles are formed faster.And the muscles of the décolleté zone stretch faster and become flabby. Doctors especially recommend this position to pregnant women, it is preferable for them to sleep on their left side.

Embryo pose. This position is far from ideal. It is good for pregnant women to sleep in it, as already mentioned, and those suffering from snoring. A strongly bent spine, knees at the chest, and a squeezed stomach because of this is not the most natural position. It affects the health of the back and joints not in the best way and makes breathing difficult.The morning after such a dream may not be good at all. Another disadvantage is premature aging of the skin, because your face is “crumpled” in the same way as when sleeping on your side. On the other hand, embryo pose lovers are easy to understand – incredibly cozy. If you cannot sleep differently, try not to curl up into a ball, sleep with your back as straight as possible. Better place a pillow between your knees.

On the stomach. Voldemort among the pos. Your back flexes unnaturally, placing heavy stress on your lower back and neck and increasing pressure on your muscles and joints.This leads to irritation of the nervous system, pain, numbness and tingling in the limbs. Just imagine keeping your head turned in one direction throughout the day. Sounds weird and painful? But this is exactly the experience your body goes through while sleeping on your stomach. Of course, it leads to back and neck pain pretty soon. Not to mention the wrinkles. There is only one plus in this position – it makes snoring easier. On the other hand, the right treatment also relieves snoring, and nights on the stomach lead to the need for another treatment – back pain.So maybe it’s not worth the risk?
All people toss and turn at night, even those who sleep very well. This is due to the change in fast and slow phases of sleep, but this is an absolutely normal process. The main thing is in what position you trained your body to be for most of the night. After all, resting in the wrong position can make even a full 8-hour nap an exhausting experience. Take care of yourself!

90,000 What is the most beneficial sleeping position?

What is the most beneficial sleeping position?

A person spends about a third of his life in a dream.During sleep, the body rests, renews and recovers. A sound and full sleep is a guarantee of well-being and an important component of a long and healthy life. During rest, body position is important. What is the most beneficial sleeping position ?

Back

Pluses

• muscles of the face are relaxed, the skin is smoothed, an optimal blood circulation is ensured with a free flow of oxygen to the skin cells and the removal of toxins;

• sleeping on your back avoids the appearance of wrinkles and preserves youthfulness of the skin, a healthy and fresh look of the face;

• in this position, the stomach and other abdominal organs are not compressed, which prevents the contents of the stomach from entering the esophagus.Sleeping on your back helps to regulate the acidity of the stomach, which is especially important for those suffering from disorders of the pancreas. The pose is ideal for the prevention of osteochondrosis. But only if correctly selected ergonomic and orthopedic mattresses and pillows are used. They allow you to relieve the load on the intervertebral discs and back muscles, which receive complete relaxation.

Cons

• Sleeping on the back exacerbates symptoms such as snoring, sleep apnea and bruxism (teeth grinding).However, the supine position is considered the most correct sleeping position .

On the side

Pluses

• this is the so-called fetal position, which reduces pressure on the lower back and helps to reduce pain in case of heartburn;

• in this position, the airways are open and it is best suited for those who snore in their sleep;

• in the lateral position on a quality mattress, the spine relaxes, acquiring a natural position and shape.

Cons

• with this position, muscle leakage of the arms and legs is possible;

• it is extremely important to have a good pillow that will support the neck in the correct position otherwise, sleep in this position;

• negatively affects the cervical spine; sleeping on the left side is not recommended for those who have heart problems and hypertension.

On the stomach

Pluses

• in this position, the condition improves with bloating. Small children are also put on the tummy with colic. Often this position is subconsciously chosen by those who have digestive problems.

Cons

• in this position, pain in the cervical spine may occur, since it is in an unnatural state; the blood supply to the brain deteriorates due to the fact that one of the vertebral arteries is compressed, which disrupts the blood supply to the brain.

• the cervical spine is in an unnatural position in which the vertebrae stretch and contract – this can lead to a pinched nerve, in addition, after sleeping in this position in the morning, pulling and shooting pains often appear in the neck.

• pressure on internal organs increases, which can lead to circulatory disorders and sexual dysfunctions in men and women;

• the worst posture for the face: blood circulation in this area deteriorates, the skin is often crushed, which leads to the formation of wrinkles.

Important

You can consciously take the most beneficial sleeping position, however, falling asleep, a person often changes body position more than once. Therefore, for healthy sleep and intimate life, throughout the night, ergonomic bedding, a comfortable mattress and pillows are very important, which will allow the body to rest in any position.

If you often turn around in a dream for no apparent reason, then you should think about changing the mattress and pillow.Moderate outdoor exercise is also essential for sound sleep.

The neurologist named the most healthy sleeping position

https://ria.ru/20210321/son-1602179706.html

The neurologist named the most healthy sleeping position

The neurologist named the most healthy sleeping position – RIA Novosti, 21.03.2021

Neurologist named the most healthy sleeping position

Neurologist Yevgeny Sokov told in an interview with “Arguments and Facts” which sleeping position is most useful.RIA Novosti, 21.03.2021

2021-03-21T09: 47

2021-03-21T09: 47

2021-03-21T15: 02

roman burunov

society

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MOSCOW, March 21 – RIA Novosti. Neurologist Evgeny Sokov said in an interview with Argumenty i Fakty which sleeping position is most useful.The doctor recommended lying on the right side and slightly bending the legs and arms. According to him, in this position, the heart will not experience pressure from compression by the mediastinum and lungs. In addition, Sokov urged to avoid sleeping on the stomach, since in this position the person turns his head to one side, which leads to twisting of the arteries and veins in the neck. recommended sleeping less on your back. Sokov noted that sleeping on a pillow that is too soft, thin or very high or without it is also harmful. In all cases, there is pressure on the vessels, which worsens the outflow of blood from the head.”The density and height of the pillow should be such as to allow the cervical, lumbar, thoracic spine and head to be in the same plane,” the expert said. The doctor concluded that sleep should last at least seven hours, regardless of whether it is weekdays or weekends … The ideal time for sleep, according to the specialist, is the interval from 10 pm to 6 am.

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roman buzunov, society

MOSCOW, 21 March – RIA Novosti. Neurologist Evgeny Sokov told in an interview to “Arguments and Facts” which position is most useful for sleeping.

The doctor recommended lying on the right side and slightly bending the legs and arms.According to him, in this position, the heart will not experience pressure from compression by the mediastinum and lungs.

March 19, 10:47

The State Duma told the Russians how to improve sleep

In addition, Sokov urged to avoid sleeping on his stomach, since in this position the person turns his head to one side, which leads to twisting of the arteries and veins in the neck.

The medic also recommended sleeping less on your back.

“When a person is with straightened arms and legs, it is not entirely physiological.While sleeping on the back, a relaxed tongue can move to the back of the throat and seriously impede breathing, “he emphasized.

Sokov noted that sleeping on a pillow that is too soft, thin or very high or without it is also harmful. In all cases, pressure occurs. on the vessels, which worsens the outflow of blood from the head.

March 14, 09:30

Scientists have named five effective ways to improve sleep

“The density and height of the pillow should be such as to allow the cervical, lumbar, thoracic spine and head to be in the same plane, “- said the expert.

The doctor concluded that sleep should last at least seven hours, regardless of whether it is weekdays or weekends. The ideal time for sleep, according to the specialist, is the interval from 10 pm to 6 am.

Cardiologist named the most dangerous sleeping positions :: Society :: RBC

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16 Sep 2019, 12:36
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Sleeping while seated is most harmful to the heart and blood vessels.This was told by the chief freelance cardiologist of the Ministry of Health of Crimea Valery Sadovoy on the air of the Sputnik in Crimea radio station.

The doctor explained that sitting posture increases intra-abdominal pressure, which can affect the appearance of edema, thrombosis and varicose veins.

Also among the undesirable postures, the cardiologist noted sleep on the side, since it is harmful to the spine, as well as sleep on the stomach, which can also increase intra-abdominal pressure.

According to Sadovoy, it is best to sleep on your back.

The doctor also stressed that for health it is necessary to “gain” eight hours of sleep during the day. As the cardiologist clarified, daytime sleep has a positive effect on the body and reduces the risk of cardiovascular diseases, but it is not available to everyone. Therefore, “gaining” enough sleep hours during the day is “what is really available and recommended,” he concluded.