Dr. Spencer C. Payne, MD, is a board-certified otolaryngologist specializing in rhinology, sinus, and endoscopic skull base surgery. As the co-founder of RefluxRaft, he brings nearly 24 years of medical expertise, combining cutting-edge surgical techniques with a deep interest in functional medicine. In this post, Dr. Payne shares his expert insights on the role of melatonin in managing acid reflux and improving sleep. While melatonin is best known for regulating the body’s sleep-wake cycle, emerging research highlights its potential to protect the esophagus, support digestion, and enhance overall gut health. Dr. Payne breaks down the science behind melatonin’s benefits, explains how it works in RefluxRaft PM, and offers practical tips for achieving a restful, reflux-free night.
If you’ve ever struggled with acid reflux—often called GERD—or laryngopharyngeal reflux (LPR), you know how disruptive it can be. Heartburn, a sore throat, and that constant worry about acid rising when you lie down can ruin a good night’s rest. Many people with reflux feel trapped: they can’t sleep well, then they spend the day feeling tired and uncomfortable.
But there might be a natural way to address both your sleep concerns and your reflux symptoms: melatonin. Although it’s best known for helping with sleep, melatonin has also been studied for its protective effects on the stomach and esophagus.¹,² Research shows it can lower stress on these tissues, reduce irritation, and even help protect the lining of your food pipe.³,⁴,⁵ That’s why we created RefluxRaft PM: Midnight Berry, an all-natural, alginate-based supplement that includes 1 mg of melatonin per serving. In this post, we’ll look at how melatonin can help with sleep and reflux, share simple tips for better digestion, and invite you to check out our other blog posts and website for more advice on managing reflux naturally.
What is melatonin?
Melatonin is a hormone your body naturally produces in a tiny area of the brain called the pineal gland.¹ When it gets dark, melatonin levels rise, letting your body know it’s time to wind down for bed. This daily rise and fall is part of your internal clock, also called your circadian rhythm.
Because melatonin supports normal sleep patterns, many people take it as a supplement to help with occasional trouble sleeping or jet lag. Typical doses range from around 0.5 mg to 10 mg, but 1 mg often strikes a good balance: it can help you fall asleep without leaving you too groggy in the morning.
How Melatonin Supports Better Sleep
Helps Reset Your Sleep-Wake Cycle
Life can throw off our schedules—think of late-night screen time, shift work, or traveling across time zones. Melatonin helps your body remember when it’s time to go to bed and when it’s time to wake up.¹
Makes It Easier to Fall Asleep
If you spend hours tossing and turning, melatonin can gently nudge you to sleep faster. It signals your body that bedtime has arrived, helping you relax and drift off.
May Improve Overall Sleep Quality
While melatonin isn’t a cure-all, many people feel more refreshed when they use a small dose before bed. It’s especially helpful if your natural sleep routine has been thrown out of whack.
Melatonin’s Benefits for Reflux
Scientists have found that melatonin does more than just help you sleep—it may also protect your esophagus (food pipe) from acid damage.¹² Below are the main ways it can help people who struggle with GERD:
Fights Harmful Molecules
Melatonin can work like an antioxidant, clearing out substances in your body that stress your esophagus.¹,² By cutting down on this stress, it helps keep your throat and stomach lining healthier.
Eases Irritation
Acid reflux can cause redness and swelling in your esophagus. Melatonin has been shown to lower some of this irritation, helping soothe and calm the tissues.³,⁴
Helps Protect the Esophagus
Studies suggest that melatonin supports the natural barrier in your esophagus, making it harder for acid to break through.⁴ This could reduce that burning, uncomfortable feeling.
May Reduce Stomach Acid
Melatonin also appears to help control how much acid your stomach produces, which can mean fewer chances for it to back up into your throat.⁵
Supports the Lower Esophageal Sphincter
The ring of muscle at the bottom of your esophagus, called the LES, needs to stay firm to prevent acid from splashing upward. Research suggests melatonin can help support this muscle’s tone, reducing the likelihood of reflux.⁵
Several clinical studies back up these points. One study showed that melatonin, by itself or combined with other nutrients, could ease GERD symptoms as effectively as omeprazole (a common acid-reducing medication).⁶ Another study found that melatonin helped guard against damage to the esophagus in animal models of reflux.⁷
Why We Created RefluxRaft PM
Our original RefluxRaft formula already helped people find fast, all-natural relief from reflux. However, we wanted to address a big concern we heard over and over: “I can’t get a good night’s sleep because my reflux acts up!” So we introduced RefluxRaft PM: Midnight Berry.
Alginate “Raft” for Quick Relief
Alginate, a natural compound from seaweed, mixes with the acid in your stomach to form a gel-like raft. This raft floats on top of your stomach contents, helping block acid from splashing up into your esophagus.
Gentle Melatonin Boost
Each serving of RefluxRaft PM contains 1 mg of melatonin, a dose chosen to help support sleep without overdoing it. Think of it as a natural way to relax and drift off while protecting your throat from burning sensations.
Safe, All-Natural Ingredients
We use ingredients you can trust, with no harsh chemicals. It’s formulated to be gentle enough for many different people—including children and pregnant women—but it’s always smart to check with a healthcare provider first.
Tasty Berry Flavor With Antioxidants
Because you might take it right before bed, we worked hard to make it pleasant to swallow. You don’t have to dread a chalky or bitter taste.
How to Take RefluxRaft PM
Take RefluxRaft PM about 30 minutes before bedtime - 1 to 2 tsp may be all you need. Make sure if you take any medications or supplements at night, you allow at least 15-20 minutes for taking RefluxRaft. After you swallow, the alginate quickly forms a raft in your stomach, and the melatonin helps guide your body toward sleep.
Some people find that even 1 mg of melatonin can make them feel a bit sleepy the next day. If that happens to you, try taking RefluxRaft PM slightly earlier in the evening to see if it helps.
Lifestyle Tips to Keep Acid Reflux in Check
Even with a great supplement, your daily habits can make a big difference in how often you experience reflux. Here are a few easy ways to find more relief:
Watch Your Meal Times
Eating a big dinner or snack right before bed is one of the quickest ways to trigger reflux. Try to finish eating at least two to three hours before you lie down.
Spot Your Trigger Foods
Foods like spicy dishes, citrus fruits, tomatoes, caffeine, and alcohol can worsen reflux for many people. Keep track of what you eat and how you feel afterward, then limit the foods that give you trouble.
Optimize Your Sleep Position
Prop yourself up: Gravity helps keep acid in your stomach. Use a wedge pillow or raise the head of your bed so that you’re not lying completely flat during the night.
Sleep on your left side: This position keeps your stomach lower than your esophagus, reducing the chance of acid creeping up.
Drink Water (But in Moderation)
Staying hydrated is important, but chugging a lot of water or other beverages right before bed might aggravate reflux. Try to get most of your fluids earlier in the day.
Manage Stress
Believe it or not, stress can make reflux worse by increasing tension and stomach upset. Simple relaxation methods—like slow breathing, gentle yoga, or reading—can help you unwind in the evening.
Melatonin isn’t just for better shut-eye—it can also support the health of your stomach and esophagus. By easing stress on these areas, helping control acid, and boosting the tone of the valve that keeps acid down, this simple hormone can team up with our alginate “raft” to tackle uncomfortable nighttime reflux. The bottom line? A calmer stomach and a better night’s rest are in reach.
Try RefluxRaft PM for yourself, and be sure to explore our blog for more easy tips on managing reflux in everyday life. After all, everyone deserves a peaceful night without the burn.
Want More Tips? Check Out Our Other Blog Posts
If you’re looking for more ways to control reflux—like smart meal planning, helpful exercises, and practical lifestyle changes—take a look at our other blog posts. These small adjustments, combined with a supplement like RefluxRaft PM, can go a long way toward easing discomfort day and night.
To learn more about all of our alginate-based products, including RefluxRaft PM: Midnight Berry, visit us at www.refluxraft.com. Whether you’re dealing with heartburn that’s mild or more serious, we have options that can fit your routine and help you feel better.
→ Don't miss the replay of Dr. Spencer Payne's conversation about Debunking Sleep Myths
Disclaimer
The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before introducing any supplement into your routine, especially if you have underlying medical conditions or concerns.