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How to Sleep Better with GERD: Tips, Treatments & Solutions for a Restful Night
How to Sleep Better with GERD: Tips, Treatments & Solutions for a Restful Night
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by Kaivan Dave | CoFounder of Awesome Health Club & Owner of Awesome SleepPublished Date:
Struggling to get quality sleep due to GERD? If you're frequently waking up in the middle of the night with heartburn, chest pain, or a sore throat, you’re not alone. GERD (Gastroesophageal Reflux Disease) can significantly affect your ability to get a good night’s sleep. But don’t worry—there are several strategies to reduce symptoms and help you rest more comfortably.
What Is GERD?
Gastroesophageal reflux disease (GERD) occurs when stomach acid repeatedly flows back into the esophagus, causing discomfort. While occasional acid reflux is normal, GERD happens when these episodes are frequent and disrupt daily life. It’s estimated that about 20% of adults in the U.S. suffer from GERD.
What Causes GERD?
The main cause of GERD is a weak lower esophageal sphincter (LES), the muscle that prevents acid from moving up from the stomach into the esophagus. But various factors can contribute to the development of GERD, including:
- Obesity: Extra weight can put pressure on the stomach and cause acid reflux.
- Smoking: Smoking can weaken the LES and slow stomach acid clearance.
- Dietary Choices: Certain foods—like spicy dishes, citrus, or fatty foods—can trigger reflux.
- Alcohol: Alcohol can relax the LES, increasing reflux risk.
- Medications: Some medications can relax the LES and make reflux more likely.
If you're dealing with any of these risk factors, GERD could become a regular part of your life, particularly affecting your sleep.
GERD Symptoms at Night: What to Look For
GERD symptoms often worsen at night, especially when you lie down to sleep. This is because gravity no longer helps keep stomach acid in the stomach, and your saliva production, which helps neutralize stomach acid, is reduced. Common GERD symptoms that can disrupt sleep include:
- Heartburn: A burning sensation in the chest, especially after eating or lying down.
- Regurgitation: A sour or bitter taste in the mouth due to stomach acid rising up.
- Coughing or Sore Throat: Irritation from acid in the esophagus can lead to chronic cough or sore throat.
- Chest Pain: Discomfort in the chest that may feel like pressure or tightness, often waking you up during the night.
Why Is GERD Worse at Night?
When you lie down, the effects of gravity that usually help keep acid in your stomach are lessened. This makes it easier for stomach acid to flow up into your esophagus, which can lead to GERD symptoms during the night. In addition, reduced saliva production during deep sleep makes it harder for the body to neutralize the acid.
How GERD Affects Your Sleep
Not only can GERD make it difficult to fall asleep, but it can also lead to frequent nighttime awakenings due to pain or discomfort. This results in poor sleep quality and daytime fatigue. Moreover, GERD can contribute to other sleep disorders, such as obstructive sleep apnea (OSA), which makes managing sleep even more challenging.
How Can People with GERD Improve Sleep?
If you have GERD, improving your sleep quality is possible! Here are some tips to manage GERD and sleep better:
1. Change Your Sleeping Position
Sleeping on your left side may help reduce reflux episodes. Studies show that this position minimizes the exposure of your esophagus to stomach acid. Avoid sleeping on your back or right side, as this can worsen reflux. You can also elevate the head of your bed by about 6 inches to further prevent acid from rising into your esophagus.
2. Practice Good Sleep Hygiene
Establishing a consistent sleep routine is essential for better sleep quality. Try to:
- Stick to a regular sleep schedule, going to bed and waking up at the same time each day.
- Avoid large meals, caffeine, and alcohol close to bedtime.
- Create a relaxing pre-bedtime routine to signal your body that it's time to wind down.
- Ensure your sleep environment is quiet, cool, and dark.
3. Try Awesome Mouth Tape for Improved Sleep
For those who tend to breathe through their mouth at night, this can exacerbate GERD symptoms and disrupt sleep further. Mouth breathing can dry out the throat and increase reflux discomfort. One simple solution is to use Awesome Mouth Tape. It encourages nasal breathing, which helps reduce GERD symptoms by preventing the throat from drying out and promoting deeper, more restful sleep.
4. Avoid GERD Triggers Before Bedtime
Be mindful of foods and drinks that can trigger GERD symptoms. Avoid items like:
- Caffeinated beverages (coffee, soda)
- Spicy foods
- Chocolate
- Fatty or fried foods
- Citrus fruits
- Alcohol
Try to finish eating at least 2-3 hours before bedtime to give your stomach time to digest food.
5. Consider Medication
Over-the-counter antacids may offer temporary relief, but they don't address the root cause of GERD. Proton pump inhibitors (PPIs) and H2 blockers, available with a prescription, can reduce stomach acid production. Consult your doctor to discuss the most effective medication for your condition.
Key Takeaways
GERD can significantly impact your sleep, but with the right strategies, you can improve your symptoms and get better rest. Consider adjusting your sleeping position, avoiding nighttime GERD triggers, and exploring products like Awesome Mouth Tape to help with nasal breathing. If your GERD symptoms persist, it's essential to consult a healthcare provider for tailored treatment options.
Take control of your sleep and GERD symptoms today!