If you’ve ever experienced the discomfort of acid reflux disrupting your sleep, you’re not alone. Many people find that their symptoms worsen at night, leading to restless nights and groggy mornings. Here’s how you can reduce the severity and frequency of these episodes.
Understanding Acid Reflux and GERD
Acid reflux occurs when stomach acid flows back into the oesophagus, causing a burning sensation known as heartburn. When this happens frequently, it’s termed gastroesophageal reflux disease (GERD). GERD can lead to more severe health issues and complications if left untreated, including oesophagitis and Barrett’s oesophagus.
Why Nighttime Makes Acid Reflux Worse
There are several factors that contribute to the worsening of acid reflux symptoms at night:
1. Lying Down Reduces Gravity’s Effect
During the day, gravity naturally keeps stomach contents (including acid) in the stomach. When you stand or sit upright, it’s harder for acid to flow backwards into the oesophagus. However, when you lie down, gravity no longer helps keep acid in place.
This makes it easier for acid to escape from the stomach, especially if the lower oesophageal sphincter (LES) — the muscular ring that closes off the stomach — is weakened.
2. Decreased Swallowing and Saliva Production
While you’re awake, swallowing occurs frequently, helping to push acid back down into the stomach. Additionally, saliva plays a key role in neutralising stomach acid. At night, both swallowing and saliva production are significantly reduced, allowing acid that enters the oesophagus to linger longer and cause more irritation.
3. Late-Night Eating Habits
Eating shortly before bedtime is a common contributor to nighttime reflux. When you lie down on a full stomach, your body is still actively digesting, which increases the production of gastric acid. Without the help of gravity or sufficient time for digestion, this increases the likelihood of acid reflux.
4. Dietary Triggers
Certain foods and beverages can relax the lower oesophageal sphincter, making it easier for acid to escape the stomach. Common culprits include spicy foods, chocolate, caffeine, and alcohol. Smoking and stress can also aggravate acid reflux symptoms, especially when combined with other lifestyle habits like irregular sleep schedules or overeating.
Tips to Alleviate Nighttime Acid Reflux
Trying the following tips can help reduce nighttime acid reflux symptoms:
- Elevate the Head of Your Bed: Raising the head slightly can prevent acid from flowing back into the oesophagus.
- Sleep on Your Left Side: This position can reduce the likelihood of acid reflux compared to sleeping on your right side.
- Avoid Trigger Foods: Identify and limit foods that exacerbate your symptoms, such as fatty meals, citrus fruits, and carbonated beverages.
- Maintain a Healthy Weight: Excess weight can increase abdominal pressure, pushing stomach contents into the oesophagus.
- Consult a Specialist: If symptoms persist, seeking advice from an acid reflux specialist can provide personalised treatment options.
When to Seek Medical Attention
Persistent nighttime acid reflux can lead to complications if not addressed. If lifestyle modifications don’t alleviate symptoms, medical interventions such as medications or procedures like the LINX procedure or fundoplication surgery may be considered to help prevent reflux and protect the oesophagus long-term.
