The condition is estimated to occur once a month in up to 43% of individuals and once a week in 20% of the population. Nocturnal GERD involves reflux of acid into the esophagus during sleep. GERD is estimated to occur in ten to thirty percent of the population in developed countries. Symptoms develop when reflux is excessive and the esophagus and mouth is bathed in acid for a long enough period of time to cause mucosal damage.
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With all this in mind, it is clear why lying down with a full stomach is a recipe for night-long heartburn.GERD (gastro-esophageal reflux disease) describes a condition in which the lower esophageal sphincter (LES) relaxes and allows stomach acid to flow up into the esophagus and towards/into the mouth.
Lying down with a full stomach increases the likelihood of both food and acid being pushed back up towards the oesophagus. This is because the body will be trying to do its night-time clearing and regenerating work whilst struggling to digest at the same time. However, when asleep, saliva production reduces another contributing factor to worsening symptoms.Īdditionally, eating a big meal late at night can trigger heartburn symptoms. The saliva that we produce helps to neutralise stomach acid, hence reducing symptoms. When sitting or standing, gravity helps to keep food and acid at the bottom of the stomach, but as you lie down, it becomes much easier for the acid to leak out the top of your stomach and irritate the lining of your oesophagus.Īdditionally, when we are asleep we tend to swallow less, which means that the oesophageal contractions which keep stomach acid in the stomach are reduced, making it easier for reflux to occur.
There are many reasons why acid reflux symptoms can worsen at night, although much of the problem occurs when lying horizontally. This can have further repercussions, including fatigue, increased anxiety or concentration lapses the following day. Why is acid reflux worse at night?Īcid reflux (or heartburn) at night is an all-too-common problem, contributing to an estimated 7% of sleepless nights. Hunchīe aware of your posture, both during and after meals and especially in the lead up to bedtime keeping your shoulders back to open out the chest gives your stomach more room to operate optimally. So watch out for any restrictive waistbands in your pjamas or underwear that could be exacerbating your symptoms. In the same way as being overweight, tight clothes around your middle constrict your stomach and force the acid out. Eating at least 3 hours before bed helps ensure your stomach has done most of its emptying before you settle down for the night. Improve your digestion by allowing food to be well on its way through your digestive system before lying down. This can cause acid to leak into the oesophagus and the pain and discomfort to follow. Sleeping on your back or your right side have been found to be the worst sleeping positions for acid reflux sufferers, as they can put pressure on the sphincter at the top of the stomach, encouraging it to open. Just like in pregnancy, being overweight puts extra pressure on your digestive system, making it more likely that acid will be squeezed out of the stomach. Keep a food diaryīy tracking what you eat alongside the severity of your symptoms, you should be able to help identify if certain foods worsen your condition, and therefore take any necessary steps to eliminate reflux triggers. Sleeping on your left side can help because the oesophageal sphincter located at the top of the stomach should then be higher than the level of acid, making reflux less likely. Just make sure it is secure before diving in! However, an extra pillow may be sufficient to prop you up a little. Some people achieve this by propping one end of the bed up with blocks. Raising you head slightly more than usual helps gravity do its job and helps prevent stomach acid leaking up into your oesophagus. There are many tips and tricks to try, and certain things to avoid, which may just be your answer to finally getting a good night’s sleep.
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Throughout the blog I explore these themes in more detail, plus offer some remedies to help. Eat in the three hours preceding bedtime.To help ease these symptoms I've compiled a list of dos' and don'ts. Many people with an under par digestion find that symptoms of acid reflux keep them awake at night.
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