Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach contents flow back into the esophagus, causing discomfort and a burning sensation. While many experience occasional acid reflux, it can become a chronic condition when symptoms occur frequently or are severe. Nighttime reflux can be particularly disruptive, leading to heartburn, regurgitation, coughing, and interrupted sleep, especially when lying flat. Elevating the head of the bed is a widely recommended, non-pharmacological strategy that can help alleviate these symptoms and promote more restful nights.
The Science Behind Elevation for Reflux
Elevating the head of the bed helps manage acid reflux by harnessing the power of gravity. When a person lies flat, the esophagus and stomach are on a similar horizontal plane, making it easier for stomach acid to flow backward into the esophagus. This backflow occurs when the lower esophageal sphincter (LES), a circular muscle at the bottom of the esophagus, either weakens or relaxes at inappropriate times. By raising the upper body, gravity assists in keeping stomach acid contained within the stomach, preventing it from irritating the esophageal lining. Research suggests that elevating the head of the bed by 6 to 8 inches, or approximately 15 to 20 centimeters, is an effective range for preventing reflux during sleep. This specific height provides sufficient incline to reduce acid backflow while remaining comfortable enough for a full night’s sleep. An elevation of less than 6 inches may not be enough to prevent acid from backing up, while a steeper angle might lead to discomfort.
Practical Ways to Elevate Your Bed
Several practical methods can be used to safely and effectively raise the head of your bed, each with its own considerations.
One common approach involves using bed risers or blocks, which are placed directly under the legs of the bed frame at the head end. These can be made from various materials like wood, plastic, or metal, and some are specifically designed with non-slip bases for added stability. When using risers, it is important to ensure they are sturdy and evenly placed to support the bed’s weight and prevent wobbling.
Another effective method involves placing an under-mattress wedge, a large foam wedge that spans the width of the bed, beneath the mattress at the head end. Unlike smaller pillow wedges, these full-length wedges elevate the entire torso, from the waist up, allowing the body to lie flat on the mattress while still benefiting from the incline. Many under-mattress wedges are designed to fit between the mattress and box spring, or directly under the mattress on a platform bed.
Adjustable bed frames offer an integrated and precise solution, raising the head of the bed at the touch of a button. These frames provide customizable elevation angles, allowing users to find their most comfortable and effective position for reflux relief. While a greater investment, adjustable beds offer convenience and can be beneficial for those seeking variable incline options.
If commercial options are not immediately available, temporary DIY solutions like sturdy wooden blocks, bricks, or thick books can be used under the bed legs. When opting for DIY methods, it is crucial to prioritize safety by ensuring the chosen materials are robust, stable, and can securely support the bed’s weight without slipping. Placing non-slip pads on top of and underneath these materials can further enhance stability.
Important Considerations for Bed Elevation
While elevating the head of the bed is beneficial, it is important to implement this strategy correctly to maximize its effectiveness and ensure comfort.
A common mistake is attempting to achieve elevation by stacking multiple pillows under the head. This approach only raises the head and neck, potentially kinking the neck and increasing abdominal pressure, which can worsen reflux symptoms. For effective relief, the entire upper torso, from the shoulders down to the waist, needs to be elevated to allow gravity to work properly.
Maintaining the stability and safety of the elevated bed is important. After elevating the bed, always check its stability by gently pushing and shaking it to ensure it does not wobble or feel insecure. If using bed risers, confirm that the bed legs fit securely into the risers to prevent accidental slippage. For those using under-mattress wedges, ensuring the wedge is properly positioned and extends far enough down the bed can prevent the mattress from sliding.
Adjusting to sleeping on an incline may take some time, and initial discomfort is possible. It can be helpful to gradually increase the elevation to allow the body to adapt. If sliding down the bed becomes an issue, placing a large pillow at the foot of the bed can help keep the body elevated throughout the night. Choosing less slippery bedding materials, such as flannel over satin, may also reduce sliding.
Additional Tips for Nighttime Reflux Relief
Elevating the bed is a significant step, and combining it with other lifestyle adjustments can further enhance nighttime reflux relief.
Avoid large meals close to bedtime, allowing at least two to three hours between your last meal and lying down for digestion. Identifying and limiting specific trigger foods can also be beneficial; common culprits include spicy foods, citrus fruits, tomatoes, chocolate, and fatty or fried foods. Keeping a food diary can help pinpoint individual triggers.
Wearing loose-fitting clothing at night avoids putting pressure on the abdomen, which can otherwise push stomach contents upward. Sleeping on your left side is also a helpful strategy, as it positions the stomach below the esophagus, making acid backflow more difficult.
If symptoms persist or worsen despite these measures, consulting a healthcare professional is recommended for further evaluation and personalized guidance.