Sleep is one of those things we all know is important, yet most of us don’t give it the attention it deserves. And to make matters worse, there are so many myths floating around about sleep that we’re often unknowingly sabotaging our own rest.
Sleep (or lack thereof) can impact everything from energy levels to gut health. If you deal with acid reflux, disrupted sleep can make things even worse. And if your sleep is constantly interrupted by reflux? That’s a recipe for feeling sluggish, uncomfortable, and just not at your best.
So let’s set the record straight. Here are some of the biggest sleep myths that might be messing with your rest, and what to do instead.
Myth 1: You Can Function Just Fine on 5-6 Hours of Sleep
Maybe you have thought: “I don’t need that much sleep” or “I’m good with five hours.” But the reality is, most adults need 7-9 hours of sleep per night for optimal health. Studies show that regularly getting less than six hours of sleep increases the risk of heart disease, weight gain, and weakened immune function.
Regarding reflux, skimping on sleep can actually worsen your symptoms. Sleep deprivation triggers a cascade of stress hormones, leading to increased acid production and a sluggish digestive system. It's a recipe for nighttime discomfort and a less-than-pleasant morning.
What to Do Instead:
Prioritize sleep like you would any other health habit. Set a consistent bedtime and wake-up time—even on weekends.
Myth 2: A Nightcap Helps You Sleep Better
Yes, alcohol might make you drowsy, but it wrecks sleep quality. Studies show it reduces REM sleep, which is the deep, restorative stage we need to wake up feeling refreshed.
If you deal with acid reflux, alcohol is an even bigger problem, it relaxes the lower esophageal sphincter, making it easier for acid to creep up into your esophagus while you sleep. That’s why so many people wake up with burning, coughing, or sore throats after drinking before bed.
What to Do Instead:
Swap the nightcap for a caffeine-free herbal tea, and if you do drink, give your body at least three hours to metabolize it before lying down. And for extra nighttime reflux protection, take RefluxRaft before you sleep. Our soothing alginate formula forms a protective barrier in your stomach to help prevent acid from escaping, even if the LES is relaxed from alcohol.
Myth 3: Snoring is No Big Deal
If you snore occasionally, it’s probably nothing to worry about. But loud, chronic snoring could be a sign of sleep apnea, a condition that stops your breathing multiple times per night. This not only increases your risk of heart disease and high blood pressure, but it also makes reflux worse.
Sleep apnea and acid reflux actually go hand in hand—people with untreated apnea are more likely to have GERD, and vice versa.
What to Do Instead:
If you snore loudly, wake up gasping, or feel exhausted even after a full night of sleep, talk to a doctor about getting a sleep study.
Myth 4: You Can Catch Up on Sleep Over the Weekend
We’ve all been there, burning the candle at both ends during the week, then sleeping in on Saturday to “catch up.” But research shows it doesn’t work that way. Sleep debt can’t be fully repaid, and even if you get extra sleep on the weekend, your body still suffers from the effects of sleep deprivation during the week.
And if you’re dealing with acid reflux? Inconsistent sleep schedules throw off digestion and can make nighttime reflux episodes worse.
What to Do Instead:
Aim for consistent sleep every night, even on weekends. Your gut (and energy levels) will thank you.
Myth 5: Watching TV Helps You Unwind Before Bed
Netflix before bed feels like the ultimate way to relax, right? The problem is that screens emit blue light which suppresses melatonin, your body's natural sleep hormone.One study found that blue light exposure delays sleep by an average of 90 minutes.
And if you’re dealing with reflux, lying in bed watching TV can make symptoms worse, especially if you’re snacking while doing it.
What to Do Instead:
Try reading, stretching, or journaling instead of screen time right before bed. If you must watch something, use a blue light filter or dim the screen brightness.
Better Sleep, Better Digestion
So what’s the bottom line? Quality sleep isn’t just about feeling rested, it plays a huge role in digestive health, metabolism, and acid reflux management.
Here are a few digestive-friendly sleep tips to help you wake up feeling better:
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Stick to a schedule – Sleep at the same time every night, even on weekends.
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Don’t eat too late – Aim for 2-3 hours between your last meal and bedtime to avoid reflux flare-ups.
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Elevate your head – A wedge pillow or propping up your bed can keep acid from creeping up.
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Use an alginate supplement before bed – RefluxRaft’s alginate therapy creates a protective barrier that helps keep acid where it belongs while you sleep. For nighttime reflux and to promote restful sleep, try RefluxRaft Midnight Berry, enhanced with 1mg of melatonin.
Better sleep = better digestion = better health. Don’t let sleep myths keep you from getting the rest you need.
Disclaimer
This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider for individualized guidance on managing acid reflux, or any other medical concerns.