Acid reflux can be a real problem when it comes to getting a good night’s sleep. It can make you toss and turn, wake up in the middle of the night, and feel uncomfortable. But the good news is there are ways to minimise the discomfort of acid reflux and get a better night’s sleep. In this article, we’ll discuss what acid reflux is and some useful tips for sleeping with acid reflux.
What is Acid Reflux?
Acid reflux, or GERD (Gastroesophageal Reflux Disease), is a condition in which stomach acid flows back up into the oesophagus, causing burning sensations in the throat and chest. It usually occurs after eating, but can also happen during sleep.
The main cause of acid reflux is a weakened lower oesophageal sphincter, or LES. The LES is a band of muscle at the top of the stomach that opens to let food and liquid enter the stomach and close to prevent stomach acid from flowing back up into the oesophagus. When the LES is weak, it doesn’t close properly and acid can seep back up into the oesophagus, causing pain and discomfort.
The link between acid reflux and sleep
It’s no surprise that acid reflux and sleep don’t mix very well. The symptoms of acid reflux can cause a lot of discomfort and make it difficult to get a good night’s sleep.
The main reason why acid reflux and sleep don’t go together is because lying down can make it easier for stomach acid to flow back up into the oesophagus. When you sleep on your back, your head is lower than your stomach, which increases the chances of acid reflux.
Also, if you have acid reflux, it can be difficult to get comfortable in bed. The burning sensation in your chest and throat can make it difficult to get comfortable and find the right position for sleeping.
Causes of Acid Reflux
There are several possible causes of acid reflux. The most common causes are eating certain foods, being overweight, smoking, certain medications, and a weakened LES.
Certain foods are more likely to cause acid reflux than others. Foods that are high in acid, such as tomatoes, citrus fruits, and spicy foods, can irritate the oesophagus and cause acid reflux. Eating large meals can also cause acid reflux, as can eating close to bedtime.
Being overweight or obese can also increase the risk of acid reflux. Excess weight can put pressure on the stomach and make it easier for acid to flow back up into the oesophagus.
Smoking can also weaken the LES and increase the risk of acid reflux. It’s best to quit smoking if you have acid reflux.
Certain medications can also increase the risk of acid reflux. These medications include ibuprofen, aspirin, and some blood pressure medications.
Symptoms of acid reflux
The most common symptom of acid reflux is heartburn, which is a burning sensation in the chest and throat. Other symptoms include chest pain, difficulty swallowing, a sour or bitter taste in the mouth, and a sore throat.
If you have acid reflux, you may also experience chest tightness, nausea, coughing, wheezing, or a hoarse voice.
What to do if you have acid reflux?
If you have acid reflux, there are several steps you can take to reduce the symptoms and get a better night’s sleep.
The first step is to make changes to your diet. Avoiding foods that trigger acid reflux, such as tomatoes, citrus fruits, and spicy foods, can help reduce symptoms. Eating smaller meals and avoiding eating close to bedtime can also help.
You should also avoid lying down for at least three hours after eating. This will help keep the acid in your stomach, where it belongs.
You can also try sleeping on your left side. This position can help keep the acid in your stomach and reduce the risk of acid reflux. We’ve highlighted a few mattresses that are ideal for sleeping on your side here.
Diet changes that can help reduce acid reflux
Making changes to your diet is one of the best ways to reduce the symptoms of acid reflux and get a better night’s sleep.
The first step is to avoid foods that trigger acid reflux, such as tomatoes, citrus fruits, and spicy foods. You should also avoid eating large meals and eating close to bedtime.
Eating smaller, more frequent meals can also help reduce acid reflux. Eating several small meals throughout the day can help keep the acid in your stomach, where it belongs.
In addition, drinking plenty of water can help keep the acid in your stomach and reduce the risk of acid reflux.
How to choose the right mattress for acid reflux
The right mattress can make a big difference when it comes to minimising the discomfort of acid reflux and getting a good night’s sleep.
When choosing a mattress, there are two trains of thought. For dedicated back sleepers, look for one that is firm and supportive. A mattress that is too soft can cause your body to sink into it and increase the risk of acid reflux. For side sleepers though, a soft mattress can be a blessing, moving you onto your side and keeping the acid where it should be.
You should also look for a mattress with a layer of memory foam or latex on top. These materials are designed to provide cushioning and support, so you won’t sink into the mattress and increase the risk of acid reflux.
Tips for sleeping with acid reflux
If you have acid reflux, there are several things you can do to minimise the symptoms and get a better night’s sleep.
The first step is to make sure you are sleeping on the right mattress. As mentioned above, a mattress that is too soft can increase the risk of acid reflux unless you commit to becoming a side sleeper.
You should also avoid lying down for at least three hours after eating. This will help keep the acid in your stomach and reduce the risk of acid reflux.
Alternatively, you can also try sleeping on your left side. This position can help keep the acid in your stomach and reduce the risk of acid reflux.
Finally, if you have acid reflux, you should avoid eating close to bedtime and eating large meals. Eating smaller, more frequent meals throughout the day can help reduce the risk of acid reflux and help you get a better night’s sleep.
Conclusion
Acid reflux can be a real problem when it comes to getting a good night’s sleep. But the good news is there are ways to minimise the discomfort of acid reflux and get a better night’s sleep. In this post, we discussed the causes, symptoms and things that can help reduce acid reflux and it is our hope that you are able to appreciate some avoidance of discomfort as a result.
“If you’re struggling with acid reflux and want to get a better night’s sleep, try making the changes outlined in this blog post and see if it helps.” – Becky
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