How to Improve Sleep Disrupted by Acid Reflux

Acid reflux is a common condition whereby the stomach contents leak into your oesophagus (a tube-like structure measuring around 1 inch wide and 10 inches long, extending from your mouth to your stomach). Occasional reflux is common and often occurs after a heavy meal. Most episodes are brief and do not result in complications or bothersome symptoms. However, if left untreated, it may lead to serious complications.

How Acid Reflux Affects Sleep

Acid reflux can significantly disrupt sleep. When you lie down, especially at night, gravity makes it easier for stomach acid to flow back up into your oesophagus. This can lead to heartburn, a burning sensation in your chest, which can make it difficult to fall asleep or stay asleep.

Improving Sleep by Managing Acid Reflux

1. Dietary Adjustments

   • Smaller, more frequent meals: Eating smaller meals throughout the day to prevent overloading your stomach.
   • Trigger Foods: Limit intake of acidic, fatty, spicy, or caffeinated foods, as they can exacerbate reflux symptoms.
   • Early dinners: Eat your last meal a few hours before bedtime to allow proper digestion.

2. Sleep Position

   • Elevate your head: Use extra pillows or a wedge pillow to raise your upper body while sleeping.
   • Sleep on your left side: This position can help reduce reflux symptoms due to the orientation of the stomach and oesophagus.

3. Weight Management

   • Weight loss: Excess weight can put pressure on your stomach, making acid reflux worse.

4. Regular Sleep Schedule

   • Consistent sleep routine: Going to bed and waking up at the same time each day can help regulate your body's internal clock.

Frequently Asked Questions About Acid Reflux

1. What are the dangers of sleep disturbances caused by acid reflux?

   Long-term sleep deprivation can weaken your immune system, increasing your risk of chronic diseases. Additionally, it can lead to mood swings and memory problems.

2. What foods can worsen acid reflux?

   Spicy, fatty, and acidic foods, as well as caffeine, alcohol, and high-fat, high-sugar foods can aggravate acid reflux.

3. What bedtime habits can worsen acid reflux?

   Eating large meals, engaging in strenuous exercise, or wearing tight clothing before bed can worsen acid reflux.

4. Can acid reflux be completely cured?

   For most people, acid reflux cannot be completely cured, but it can be effectively managed with medications and lifestyle changes.

5. How can pregnant women relieve acid reflux?

   Pregnant women can manage acid reflux by eating smaller, more frequent meals, avoiding spicy and irritating foods, and elevating their heads while sleeping.

Book an Appointment at Gleneagles Hospitals

While acid reflux is a common condition, it should not be ignored. By adjusting your diet, changing your lifestyle, you can effectively manage symptoms and improve your sleep quality. If your symptoms are severe or persistent, you should seek medical attention promptly to prevent complications.

If you have questions about acid reflux, get in touch with us to book an appointment at your nearest Gleneagles Hospitals to receive professional advice to help kickstart your health journey. To make an appointment for health screening, please contact the health screening centre at the Gleneagles Hospitals nearest to you.