If you often wake during the night with a burning feeling in your chest, a sour taste in your mouth, or the sensation that stomach contents are rising into your throat, your sleeping position could be playing a role.
Acid reflux can become especially uncomfortable at night. When you lie down, gravity is no longer helping keep stomach contents in place, which can make reflux symptoms more noticeable.
For some people, simply changing which side they sleep on may help. Research suggests that sleeping on the left side may reduce nighttime acid exposure compared with sleeping on the right side or lying flat on the back.
It isn't a cure for acid reflux or GERD, but it can be a simple lifestyle adjustment worth trying.
What Exactly Is Acid Reflux?
Acid reflux, also known as gastroesophageal reflux (GER), occurs when stomach contents flow backward into the esophagus.
Occasional reflux is common and usually isn't a major concern. However, when reflux happens frequently and causes persistent symptoms or complications, it may be diagnosed as gastroesophageal reflux disease (GERD).
Common symptoms can include:
- A burning sensation in the chest or throat
- A sour or acidic taste
- Food or liquid coming back into the mouth
- Chest discomfort
- Nausea
- Ongoing coughing or hoarseness
- Difficulty or discomfort when swallowing
Nighttime reflux can be particularly frustrating because it may interrupt your sleep and leave you uncomfortable for an extended period.
Why Does Sleeping Position Matter?
When you're sitting or standing, gravity helps prevent stomach contents from moving upward into the esophagus.
Once you lie down, that assistance is reduced.
Your sleeping position may also influence how efficiently refluxed material moves out of the esophagus. Research into nighttime reflux has found differences between various sleeping positions, especially when comparing the left and right sides.
That means the position you naturally settle into at night may matter if you already experience heartburn or reflux while sleeping.
Is Sleeping on the Left Side Better?
For people dealing with nighttime GERD symptoms, the left-side sleeping position has some of the strongest evidence supporting its potential benefits.
Studies have found that people who sleep on their left side may experience shorter periods of acid exposure in the esophagus and faster clearance of refluxed acid than those sleeping on the right side or lying flat.
Research reviews have also suggested that left-side sleeping may be helpful for nighttime reflux.
If you usually sleep on your right side and regularly wake up with heartburn, switching to your left side could be an easy experiment.
It won't necessarily work for everyone, but it is a simple change that doesn't require medication or expensive equipment.
Why Could the Right Side Make Reflux Worse?
Research has found that sleeping on the right side may be associated with greater acid exposure than sleeping on the left.
Some studies have observed slower acid clearance and more reflux when people lie on their right side. In people with nighttime GERD, right-side sleeping has been associated with longer periods of acid exposure compared with left-side sleeping.
That doesn't mean sleeping on your right side is automatically harmful or that everyone who uses this position will experience heartburn.
However, if nighttime reflux is already a problem, trying the left side may be worthwhile.
What Happens When You Sleep Flat on Your Back?
Lying completely flat on your back may also make reflux symptoms more noticeable for certain people.
Research has found that the supine position—the medical term for lying on your back—can be associated with more reflux episodes than some side-lying positions.
If you notice that lying flat makes your symptoms worse, simply putting another pillow under your head may not be the most effective solution.
Instead, consider raising your upper body so that your chest and head are gently elevated.
Try Elevating Your Upper Body
Another commonly recommended approach for nighttime reflux is elevating the head of your bed or using a wedge designed to raise your upper body.
The goal isn't simply to lift your head. A wedge or properly elevated bed creates a gradual incline through your upper torso, which can be more useful than stacking several pillows underneath your neck.
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