Mid-loft wedge pillows tend to be around 8” to 10” tall–enough height to, according to a review published with the National Library of Medicine, relieve symptoms of reflux. Wedge pillows like the MedCline Wedge Pillow have a built-in incline that can raise the head and torso enough to reduce the flow of acid into your throat. Wedge pillows are specifically designed to elevate the entire upper body, not just the head. If a stack of traditional pillows isn’t providing the relief you need, try a wedge pillow. Keep in mind, however, that your DIY stack of pillow can be prone to shifting and unevenness, which may become uncomfortable as the night wears on. Not only is stacking pillows quick, easy to do, and non-expensive, you also have the benefit of adjustability and trial and error when it comes to finding the perfect stack for you. There are several benefits to using traditional pillows to elevate your head. Aim for at least 6 inches of consistent incline to get the most relief. Just elevating your head an inch or two off the mattress won’t be enough to keep the gastric acid out of your throat. Raise your head 6 to 8 inches off the bed, or around a 35-45º angle.Aim for a slope of pillows that gets your torso off the mattress as well. Raising only your head may also cause undue stress on your neck and add neck pain to your nightly discomfort. Your esophagus runs all the way from your throat to your stomach, so only elevating the head will still allow acid to leak into your lower esophagus. Stack pillows not only under your head but also under your shoulders and back.There are a couple things to keep in mind when stacking pillows for acid reflux: The goal is to get the head, neck, and shoulders above your stomach so gravity can keep the gastric acid out of your throat. Stacking pillows is a practical and easy way to reduce nighttime reflux. Elevating your head and upper torso with pillows can get gravity back on your side and keep gastric acid where it belongs. Without the help of gravity keeping gastric acid in the stomach, sufferers of acid reflux and GERD often report an increase in symptoms at night. RELATED: The Best Sleep Positions for Different Problems Using Pillows to Reduce Acid Reflux What can you do to reduce symptoms and get a better night’s sleep? Let’s explore. If you suffer from acid reflux, try to eat less before bed.īetween gravity, anatomy, and diet, there are a lot of things that can trigger acid reflux at night. Big or heavy meals can also put pressure on your stomach, forcing acid up your throat when you lie down. Eating within three hours of bedtime can trigger reflux as you finish digesting from a prone position. Many of us have probably been told how eating sugar influences sleep, but when you eat can have as much influence on your sleep quality as what you eat. During the day, these mechanisms clear the throat and prevent the regurgitation of stomach acid, and the reduction of these functions at night can invite episodes of reflux. Saliva production and swallowing are also naturally reduced during sleep. Weak or relaxed esophageal muscles allow acid to move more easily into the throat and increase the likelihood of nighttime reflux. When lying down, the benefit of gravity goes away, making it easier for gastric acid to creep into the throat.Īnatomy also plays a big role in nighttime acid reflux. When standing or sitting upright, gravity helps keep your stomach’s natural acids from moving up into your esophagus. Let’s start with the main culprit: gravity. Several factors can cause or increase episodes of acid reflux at night. But, if you have serious concerns, we recommend speaking with your doctor before making any lifestyle changes. While none of the following tips should replace medical advice, we’ve assembled some strategies for how to manage reflux at night, including how to stack pillows for acid reflux. Fortunately, there are ways to get some relief from nighttime reflux–without even leaving your bedroom! When reflux occurs at night, the burning, choking, and chest pain can prevent a good night’s sleep. Most Americans will experience acid reflux at some point during their lives. This occurs when the natural acid in your stomach leaks into your esophagus and aggravates the tissue in your throat. According to the American College of Gastroenterology, as much as 20% of the US population suffers from gastroesophageal reflux disease (GERD), a disorder characterized by frequent bouts of acid reflux. If you’ve ever experienced heartburn, chest pain, or a burning sensation in your throat while trying to sleep, you’re not alone.
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