Research into body position suggests that sleeping on the left side may be more comfortable for some people with acid reflux. Because of the natural position of the stomach, lying on the left side can help keep stomach contents lower and may make it more difficult for acid to travel upward. Sleeping on the right side, on the other hand, may allow acid to reach the esophagus more easily in some people. However, this does not mean that everyone who sleeps on the right side will experience reflux, since many other factors can influence symptoms.
Doctors and health professionals also point to other nighttime habits that may make a difference. Eating a large meal shortly before going to bed can increase the chance of reflux because the stomach is still full when you lie down. Avoiding late-night meals and allowing several hours between eating and sleeping may help. Raising the upper part of the body slightly with a wedge pillow or by elevating the head of the bed can also use gravity to help keep stomach contents down. Certain foods, including spicy or fatty meals, chocolate, caffeine, carbonated drinks, citrus, and alcohol, can trigger symptoms in some people, although individual triggers vary.
Sleeping position is only one part of managing acid reflux and should not be considered a cure for an underlying condition. People who regularly experience severe heartburn, difficulty swallowing, persistent coughing, or unexplained chest discomfort should speak with a healthcare professional. Simple changes such as adjusting your sleeping position, avoiding meals late at night, identifying personal food triggers, maintaining a healthy weight, and following appropriate medical advice may help reduce nighttime symptoms and improve sleep quality.
