Acid reflux

Acid reflux is a common cause of night waking. Find about what causes it, why it affects sleep and evidence-based strategies to prevent or reduce symptoms.

Reflux is the backflow of acid from the stomach into oesophagus. Symptoms can include heartburn, regurgitation and sometimes radiating chest pain. Occasional episodes are normal in adulthood, but when they occur as regularly as 2 or more times a week, this is more serious and known as gastroesophageal reflux disease (GERD). GERD is estimated to affected 20% of adults and 60% of those with heartburn report difficulty sleeping.

You may experience worse symptoms while sleeping or attempting to sleep, which is due to the following 3 factors:

When you're lying down, gravity no longer helps keep stomach acid down
Decreased swallowing during sleep reduces an important force that pushes stomach acid downwards
Saliva helps neutralise stomach acid, but production reduces during deeper stages of sleep

5 steps you can take manage acid reflux

Finish your evening meal 3-4 hours before bedtime and sit upright to digest your food (or even take a short stroll after eating)

Multiple studies have found that sleeping on your left side best for reducing reflux episodes, whereas back-sleeping can makes it worse. You may also get benefit from raising the head end of your bed to align your body so you’re not sleeping flat (don't just elevating your head with pillows).

Cut down on spicy and acidic foods, fizzy drinks, mint and alcohol.

Keep a food diary to monitor if certain foods or

drinks are triggers.

Over-the-counter antacids may bring temporary

relief if symptoms are mild.

If your symptoms don’t feel manageable, a GP

may prescribe a proton pump inhibitor (PPI) to help reduce the acid produced in your stomach.

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