5 Tips On How to Sleep Better When You Suffer From GERD

Living with GERD (gastroesophageal reflux disease) can be a daily struggle, but it becomes particularly challenging at night. Heartburn, regurgitation, and discomfort can disrupt sleep, leaving you fatigued and less equipped to manage your symptoms during the day. Fortunately, adopting specific strategies can significantly improve your sleep quality. Here’s how to rest better while managing GERD in Singapore.

The Impact of GERD on Sleep

GERD occurs when stomach acid flows back into the oesophagus, causing irritation and discomfort. This backflow often worsens at night due to lying flat, which eliminates the assistance of gravity in keeping acid in the stomach. Common nighttime GERD symptoms include:

• Heartburn: A burning sensation in the chest that can wake you up.
• Vomiting Symptoms: Regurgitation of food or acid, leading to a sour taste and discomfort.
• Flatulence Symptoms and Bloating: Excessive gas and a bloated stomach can further disturb sleep.

Why Sleep Quality Matters for GERD Patients

Poor sleep can exacerbate GERD symptoms by increasing stress and weakening the lower oesophageal sphincter, the muscle responsible for preventing acid reflux. Over time, this creates a vicious cycle: GERD disrupts sleep, and sleep deprivation worsens GERD. Breaking this cycle is essential for managing the condition effectively.

5 Tips to Improve Sleep with GERD

1. Elevate Your Head and Upper Body

Raising the upper body during sleep helps prevent acid from flowing back into the oesophagus. Use a wedge pillow or adjust the head of your bed by 6-8 inches. This elevation reduces the risk of nighttime reflux, alleviating symptoms such as heartburn, flatulence, and vomiting.

2. Eat Light and Early

Avoid eating heavy meals or foods that trigger GERD (like spicy, acidic, or fatty dishes) at least 3 hours before bedtime. Eating smaller, low-fat meals earlier in the evening reduces the risk of bloating and reflux, making it easier to fall asleep comfortably.

3. Sleep on Your Left Side

Research shows that sleeping on your left side reduces acid reflux compared to sleeping on your back or right side. This position prevents stomach contents from pressing against the lower oesophageal sphincter, reducing symptoms like heartburn and a bloated stomach.

4. Adopt Lifestyle Changes for Long-Term Relief

• Maintain a Healthy Weight: Excess weight increases abdominal pressure, aggravating GERD.
• Avoid Alcohol and Smoking: Both relax the lower oesophageal sphincter, promoting acid reflux.
• Practice Stress Management: Techniques like meditation and yoga can help reduce GERD triggers related to stress.

5. Consult a GERD Specialist

If symptoms persist despite lifestyle changes, seeking professional advice is essential. A GERD specialist can evaluate your condition and recommend treatments such as medications, dietary adjustments, or minimally invasive procedures.

Additional Tips for Restful Sleep

• Wear Comfortable Clothing: Tight clothing can increase abdominal pressure, worsening reflux.
• Use Over-the-Counter Remedies: Antacids or H2 blockers can provide temporary relief, but consult a doctor for chronic symptoms.
• Hydrate Wisely: Drink water to neutralize stomach acid, but avoid large amounts close to bedtime.

When to Seek Help

Nighttime GERD can lead to serious complications if left unmanaged, including oesophageal damage, ulcers, and chronic sleep deprivation. If you experience persistent symptoms such as heartburn, flatulence symptoms, or a bloated stomach, consult a GERD specialist to explore treatment options.

Conclusion

Getting a good night’s sleep while managing GERD is possible with the right strategies and professional support. By making small lifestyle adjustments and seeking expert care, you can significantly reduce nighttime reflux and improve your quality of life. For comprehensive treatment of GERD, visit GUTCARE, where specialists are dedicated to helping you manage GERD and related digestive conditions effectively.

Reference(s):

https://www.healthline.com/health/gerd/improve-sleep

https://www.webmd.com/heartburn-gerd/features/nighttime-heartburn-sleep-tips

https://www.sleepfoundation.org/physical-health/gerd-and-sleep