How Sleeping Position Affects Acid Reflux: Avoid These Habits to Prevent Heartburn
Heartburn and acid reflux are common digestive issues that many people experience, especially after meals. The burning sensation in the chest or throat can be uncomfortable and disruptive. But did you know that your sleeping position could be making it worse? Experts warn that sleeping on your back or stomach increases the risk of acid reflux, while sleeping on your left side can help prevent it.
What Is Acid Reflux?
Acid reflux (or heartburn) occurs when stomach acid flows back into the esophagus (food pipe), causing irritation. This happens when the lower esophageal sphincter (LES), a muscular valve, weakens or relaxes abnormally, allowing acid to escape upwards.
Common Symptoms of Acid Reflux
- Burning sensation in the chest or throat
- Sour or bitter taste in the mouth
- Difficulty swallowing food
- Regurgitation of stomach acid
Why Does Heartburn Happen?
The stomach produces digestive acids to break down food. Normally, the LES valve closes after food passes into the stomach. However, excess acid production or a weak LES can cause acid to flow backward, leading to heartburn.
How Your Sleeping Position Triggers Acid Reflux
Your sleeping posture plays a crucial role in acid reflux. Lying flat on your back or stomach allows stomach acid to easily travel up the esophagus. Health experts recommend:
- Sleeping on your left side – This position keeps the stomach below the esophagus, reducing acid backup.
- Elevating your head – Using a pillow to raise your head by 6-8 inches can prevent nighttime reflux.
Tips to Reduce Acid Reflux
- Avoid heavy meals 2-3 hours before bedtime.
- Limit spicy, fatty, and acidic foods.
- Maintain a healthy weight to reduce abdominal pressure.
- Quit smoking and alcohol, as they weaken the LES.
By adjusting your sleeping position and diet, you can significantly reduce acid reflux and enjoy better digestive health.
Disclaimer: The information provided above is for general awareness purposes only, based on publicly available knowledge, and not a substitute for medical advice. PuneNow and its authors do not claim expertise on health related matters. If you read anything related to health, always consult a healthcare professional before adopting any treatment or practice.
