Comfort is important, too. A position that reduces reflux but causes shoulder, hip, or back pain may not be suitable for everyone. A supportive mattress and pillow can help maintain a comfortable posture.
People can also try placing a pillow between their knees if this makes side sleeping more comfortable. The goal is to find a position that supports restful sleep without creating unnecessary pressure on the body.
It is worth remembering that sleep position is only one factor. Eating a large meal immediately before bed may still trigger symptoms, even when someone sleeps on the left side.
For individuals who regularly experience reflux, combining sensible meal timing with an appropriate sleeping position may provide more benefit than relying on one change alone.
Chapter 4: Five Bedtime Habits That May Reduce Acid Reflux
In addition to adjusting sleep position, several everyday habits may help reduce nighttime digestive symptoms.
First, avoid lying down immediately after eating. Finishing meals at least two to three hours before bedtime may help reduce nighttime reflux, especially after a large dinner.
Second, pay attention to personal food triggers. Fatty meals, spicy foods, chocolate, coffee, and acidic foods can worsen symptoms in some individuals. These foods do not affect everyone equally, so identifying personal patterns is more useful than following an unnecessarily restrictive diet.
Third, consider elevating the head of the bed. For people with nighttime reflux, raising the upper body with a suitable wedge or bed elevation may help. Simply adding several soft pillows may not provide the same effect.
Fourth, maintain a healthy weight when appropriate. Excess abdominal weight can increase pressure on the stomach and contribute to reflux. Gradual, sustainable changes may improve symptoms for some people.