Tired of Acid Reflux Keeping You Up? Here’s What You Can Do
Struggling with acid reflux at night can make it difficult to get the deep, restful sleep your body needs. When stomach acid moves into the esophagus during sleep, it can cause discomfort, frequent wake-ups, and even lingering symptoms the next day. But why does this happen more at night, and what can you do about it? In this blog post we’ll go through some of my top strategies for more restful, reflux-free sleep!
Why Nighttime Acid Reflux Happens
Acid reflux, or gastroesophageal reflux disease (GERD), happens when stomach acid travels back into the esophagus, leading to irritation and discomfort. While it can occur at any time, reflux often worsens at night due to certain physiological factors:
Lying Down
When you’re upright during the day, gravity helps keep stomach contents in place. But when you lie down, it’s much easier for acid to move into the esophagus, leading to discomfort.
Reduced Swallowing
Swallowing naturally clears acid from the esophagus, but since we swallow less frequently while asleep, acid lingers longer, causing irritation.
Decreased Saliva Production
Saliva helps neutralize stomach acid, but because production slows down at night, your body loses this natural protective mechanism.
How to Prevent Nighttime Acid Reflux
While acid reflux at night can be frustrating, small lifestyle shifts and targeted strategies can make a big difference in improving sleep quality and reducing symptoms.
Utilize Alginate Supplements Like RefluxRaft PM
Alginate-based supplements, like RefluxRaft PM, create a protective barrier that sits on top of stomach contents, preventing acid from reaching the esophagus. This doctor-developed formula also includes 1 mg of melatonin per serving, which may help support digestion and encourage restful sleep. If nighttime reflux is a frequent struggle, incorporating an alginate supplement before bed can be a game-changer.
Elevate the Upper Body During Sleep
Since gravity plays such a big role in keeping stomach acid where it belongs, sleeping at a slight incline can significantly reduce reflux symptoms. Try:
✔ Raising the head of your bed by 6 to 8 inches
✔ Using a wedge pillow instead of stacking pillows (which can worsen posture and strain the neck!)
I recommend using Reflux Guard’s elevated beneath-the-bed pillow! Use code FLORA10 for 10% off.
Avoid Eating Too Close to Bedtime
Eating a large meal right before lying down increases pressure on the stomach, making reflux more likely. To minimize this risk:
✔ Aim to finish dinner at least 2–3 hours before bed
✔ Focus on lighter evening meals and make breakfast or lunch your largest meal of the day
Practice Relaxation Before Bed
Stress and digestive discomfort are closely linked, and heightened stress levels can make reflux symptoms worse. Try incorporating calming rituals before bed, such as:
✔ Deep breathing exercises
✔ Gentle stretching or restorative yoga
✔ Meditation or mindfulness practices (check out the FLORA app for inspiration!)
Your Next Steps
Dealing with acid reflux at night can be disruptive and uncomfortable, making it difficult to get restful sleep. However, by recognizing the key factors that contribute to nighttime reflux and making simple lifestyle adjustments, you can reduce symptoms and support better sleep for improved overall well-being.
The good news: you don’t have to navigate acid reflux alone. The dietitians at FLORA Nutrition are here to support you through our Acid Reflux Relief Program, offering personalized nutrition guidance, lifestyle strategies, and stress management tools to help you find lasting relief and feel your best.
What you’ll find at FLORA:
Personalized Nutrition Guidance: Work one-on-one with a registered dietitian to develop a customized meal plan tailored to your unique needs and reflux triggers.
Ongoing Support & Accountability: Stay on track with expert guidance, regular check-ins, and personalized recommendations to help you manage symptoms effectively.
Stress Management Strategies: Discover mindfulness and relaxation techniques to help reduce stress, a key contributor to acid reflux.
Exclusive Access to the FLORA App & Community: Connect with others on a similar journey and access expert-led resources designed to support gut health, reduce stress, and promote long-term digestive healing.
Apply for 1:1 counseling for acid reflux today!
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms | YouTube | Instagram | TikTok | Pinterest |
Blog co-created with FLORA Dietitian, Jacquelyn Ehmer
