Gastroesophageal Reflux Disease (GERD) is a common disorder characterized by the backward flow of stomach acid into the esophagus. This reflux often leads to uncomfortable symptoms like heartburn and the regurgitation of stomach contents, which can be particularly disruptive at night when lying flat. Modifying your sleeping position is a widely accepted, non-pharmacological technique recommended by physicians to manage these nocturnal symptoms. Elevating the head of the bed is a simple, effective strategy that works with the body’s natural physics to provide relief.
The Recommended Elevation
Medical consensus points to a specific range of elevation necessary to achieve a significant reduction in nighttime reflux symptoms. The standard recommendation is to raise the head of the bed by 6 to 8 inches, which is approximately 15 to 20 centimeters. This measurement represents the minimum effective height that clinical studies have shown to be beneficial for most people suffering from GERD. This height corresponds to a gentle incline of about 30 to 45 degrees, depending on the length of the mattress. Any elevation less than six inches may not be sufficient to counteract the forces that allow stomach acid to travel upward. Conversely, a much steeper angle can lead to discomfort and cause the sleeper to slide down during the night, defeating the purpose of the elevation.
How Inclined Sleeping Reduces Reflux
The primary reason this elevated position works is that it uses gravity to keep the stomach contents where they belong. When a person is lying completely flat, the stomach and esophagus are on the same horizontal plane, making it easy for acid to escape through the lower esophageal sphincter (LES). The LES is a ring of muscle that typically acts as a one-way valve, but it can weaken or relax inappropriately, allowing reflux to occur. Gravity assists the LES in maintaining a functional barrier, making it much harder for liquid acid to flow against the slope. Even if reflux does occur, the elevated position helps clear the acidic contents from the esophagus much faster than when lying supine, significantly reducing the time the esophageal lining is exposed to stomach acid.
Safe and Effective Methods for Bed Elevation
Achieving the recommended 6- to 8-inch incline requires elevating the entire upper body, not just the head. The most effective method is to physically raise the head of the bed frame itself. This can be accomplished by using specialized plastic or wooden bed risers, solid blocks, or heavy bricks placed securely under the legs at the head of the bed.
Another highly effective approach is to use a large, wedge-shaped foam insert placed directly beneath the mattress. This ensures the full length of the upper torso is supported on a consistent incline. Alternatively, a dedicated therapeutic wedge pillow, which spans the width of the bed and supports the back and shoulders, can be placed on top of the mattress.
It is advised to avoid stacking regular sleeping pillows to achieve the necessary height. Piling pillows only elevates the head and neck, forcing the body to bend sharply at the waist. This compressed position can increase pressure on the abdomen, potentially pushing stomach contents upward and worsening reflux symptoms. When using risers or blocks, prioritize safety and stability, ensuring the bed frame is firmly supported and cannot shift or collapse during the night.