which side to lay on for heartburn

3 min read 16-03-2025

Heartburn, that burning sensation in your chest, is often made worse by lying down. Gravity plays a role, allowing stomach acid to reflux more easily. But does the side you sleep on matter? The short answer is yes.

Understanding Acid Reflux and Sleep Position

Acid reflux, or gastroesophageal reflux disease (GERD), occurs when stomach acid flows back up into the esophagus. This happens because the lower esophageal sphincter (LES), a muscle that acts as a valve between the stomach and esophagus, weakens or relaxes. Lying down exacerbates this, as gravity no longer helps keep the acid in the stomach.

Why Sleeping Position Matters

The position of your body significantly influences how easily stomach acid can reflux. Choosing the right sleeping position can help reduce nighttime heartburn and improve sleep quality.

The Best Sleeping Position for Heartburn: Left Side

Studies suggest that sleeping on your left side is generally the best position for reducing heartburn. This is because the stomach sits on the left side of the body. Sleeping on your left side helps keep stomach acid in its place, preventing reflux.

Why Left Side Sleeping Works:

Gravity's Advantage: Gravity assists in keeping stomach acid where it belongs when lying on your left side.
Stomach Position: The natural positioning of the stomach helps to minimize acid reflux.
Reduced Pressure: This position may reduce pressure on the LES, preventing it from relaxing as easily.

Positions to Avoid for Heartburn

While sleeping on your left side is generally recommended, some positions are considerably worse than others.

Sleeping Positions to Avoid:

Sleeping on your right side: This position can increase the risk of acid reflux because it allows stomach acid to flow more easily back into the esophagus.
Sleeping flat on your back: This position puts the stomach at the same level as the esophagus, increasing the chances of acid reflux. It also puts pressure on the LES.
Sleeping on your stomach: This can also increase stomach acid reflux.

Elevating Your Head and Upper Body

Regardless of which side you choose, elevating your head and upper body can further help reduce heartburn. You can achieve this using extra pillows or a wedge pillow designed specifically for this purpose. Aim for a gentle incline, rather than a steep angle.

Tips for Elevating Your Head:

Use multiple pillows: Stacking pillows can create a gentle incline.
Wedge pillow: These specialized pillows provide comfortable, consistent elevation.
Avoid a very steep incline: This can strain your neck and not necessarily provide better results.

Other Lifestyle Changes to Reduce Heartburn

While choosing the right sleeping position can significantly improve symptoms, it's just one piece of the puzzle.

Lifestyle Changes for Heartburn Relief:

Dietary Changes: Avoid trigger foods like fatty or spicy foods, chocolate, alcohol, caffeine, and citrus fruits. Eating smaller, more frequent meals can also help. [Link to article about heartburn-trigger foods]
Weight Management: Maintaining a healthy weight reduces pressure on the stomach and can decrease acid reflux.
Quit Smoking: Smoking weakens the LES, increasing the risk of reflux.
Exercise Regularly: Regular physical activity promotes better digestion and can improve overall health.
Consult a Doctor: If heartburn is severe or persistent, consult a doctor. They can diagnose the cause and recommend appropriate treatment.

Conclusion

Finding the right sleeping position can significantly alleviate heartburn symptoms. Sleeping on your left side is often recommended due to the way gravity and stomach positioning interact. Combined with lifestyle modifications and potentially medication if needed, you can improve your sleep quality and significantly reduce the discomfort of heartburn. Remember to elevate your upper body for additional benefits, and always consult a healthcare professional if your heartburn is persistent or severe. Addressing heartburn is a key step in improving overall sleep quality and well-being.