Sleeping With Acid Reflux
🔥 What Is Acid Reflux?
Acid reflux — also known as heartburn — is incredibly common, with up to 25% of UK adults experiencing it regularly.
Although symptoms are usually temporary, they can be uncomfortable and disruptive to your sleep.
Common symptoms include:
- A burning sensation in the chest
- A sour taste in the mouth
- Bad breath or coughing
- Persistent hiccups
- Nausea or bloating
- Hoarse voice (sometimes called acid reflux throat)
🩺 What Causes Acid Reflux?
When you swallow food, it passes through a muscular valve at the entrance to your stomach called the lower oesophageal sphincter (LES).
Normally, this valve closes tightly after food passes through. If it closes too slowly or only partially, stomach acid can travel back up into the oesophagus, causing that familiar burning sensation.
If heartburn occurs more than twice a week, it may indicate a more serious condition known as gastroesophageal reflux disease (GERD).
If you suspect this, it’s best to consult your GP.
⚠️ Common Triggers of Acid Reflux
Several lifestyle and health factors can increase the likelihood of heartburn:
- Being overweight or obese
- Smoking
- Drinking alcohol, fizzy drinks, or caffeinated beverages
- Eating large meals or lying down soon after eating
- Snacking just before bed
- Bending over after eating
- Sleeping flat on your back
- Certain medications (e.g. ibuprofen, aspirin, blood pressure meds, muscle relaxants)
- Pregnancy
🥗 Foods and Drinks to Avoid
Some foods and drinks cause the LES to relax, allowing acid to escape more easily. Common triggers include:
- Alcohol (especially red wine)
- Chocolate
- Greasy or fatty foods
- Raw onions and garlic
- Black pepper and spicy dishes (like curry and chilli)
- Peppermint
- Tomatoes and tomato-based sauces
- Citrus fruits and juices (orange, lemon, grapefruit)
Tip: Keeping a food diary can help you identify your personal triggers.
🤰 Acid Reflux During Pregnancy
Pregnancy hormones can relax the LES, making heartburn common even in women who’ve never had it before.
Later in pregnancy, the growing uterus also presses against the stomach, worsening symptoms.
Although uncomfortable, acid reflux in pregnancy is usually harmless to both mother and baby.
However, if your symptoms are sudden, severe, or persistent, speak to your midwife or GP to rule out other conditions.
🌙 How to Get Rid of Acid Reflux at Night
If acid reflux keeps you awake, there are several effective ways to reduce symptoms and sleep more comfortably.
1. Elevate Your Head While Sleeping
Raising your head by 10–15cm can prevent acid from rising up the oesophagus.
The Kally Acid Reflux Wedge Pillow is designed specifically for this purpose.
Made from high-density foam, it supports your back, neck, and head while maintaining a comfortable incline.
It’s ideal for side or back sleepers and comes with a soft, breathable, hypoallergenic cover that’s fully washable.
🛏️ Learn more about the Kally Acid Reflux Wedge Pillow.
2. Avoid Eating Right Before Bed
Finish eating at least 2–3 hours before lying down to give your stomach time to digest.
3. Watch Your Drinks
Limit alcohol, fizzy drinks and caffeine — especially in the evening.
4. Sleep on Your Left Side
Sleeping on your left can reduce reflux symptoms by keeping stomach acid lower than the oesophagus.
5. Try Over-the-Counter Remedies
Medications such as Rennie or Gaviscon can neutralise acid and relieve discomfort.
Always check the label carefully and consult your GP before starting any new treatment, especially if symptoms persist.
💤 Better Sleep Starts Here
Heartburn and acid reflux can make falling asleep feel impossible, but the right sleep setup can make all the difference.
Explore Kallysleep’s full range of products designed to support every sleeper — from sports recovery pillows and cooling mattress toppers to relaxation candles and baby nests.
🛍️ Discover your perfect sleep solution → Shop Kallysleep Bestsellers
