Written by Molly Pelletier, MS, RD, LDN
Molly Pelletier, MS, RD, LDN, is a Registered Dietitian specializing in gut health, acid reflux, GERD, and IBS. As the founder of FLORA, an integrative gut health platform, she is passionate about helping people take control of their digestive health through evidence-based nutrition and lifestyle strategies. In this post, Molly shares her expert insights on managing nighttime acid reflux—a common yet frustrating issue that can disrupt sleep and leave you feeling drained the next day. By understanding why reflux worsens at night and implementing simple, research-backed strategies, you can finally get the deep, restful sleep your body needs. From smart dietary choices to effective supplements like RefluxRaft PM, Molly breaks down the best ways to ease nighttime reflux and wake up feeling refreshed.
Struggling with acid reflux at night can make it difficult to get the deep, restful sleep your body needs. When stomach acid moves into the esophagus during sleep, it can cause discomfort, frequent wake-ups, and even lingering symptoms the next day. But why does this happen more at night, and what can you do about it?
Why Nighttime Acid Reflux Happens
Acid reflux, or gastroesophageal reflux disease (GERD), happens when stomach acid travels back into the esophagus, leading to irritation and discomfort. While it can occur at any time, reflux often worsens at night due to certain physiological factors:
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Lying Down – When you’re upright during the day, gravity helps keep stomach contents in place. But when you lie down, it’s much easier for acid to move into the esophagus, leading to discomfort.
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Reduced Swallowing – Swallowing naturally clears acid from the esophagus, but since we swallow less frequently while asleep, acid lingers longer, causing irritation.
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Decreased Saliva Production – Saliva helps neutralize stomach acid, but because production slows down at night, your body loses this natural protective mechanism.
How to Prevent Nighttime Acid Reflux
While acid reflux at night can be frustrating, small lifestyle shifts and targeted strategies can significantly improve sleep quality and reduce symptoms.
1. Utilize Alginate Supplements Like RefluxRaft PM
Alginate-based supplements, like RefluxRaft PM, create a protective barrier that sits on top of stomach contents, preventing acid from reaching the esophagus. This doctor-developed formula also includes 1 mg of melatonin per serving, which may help support digestion and encourage restful sleep. If nighttime reflux is a frequent struggle, incorporating an alginate supplement before bed can be a game-changer. For those who prefer to skip melatonin, RefluxRaft Lemon Ginger or Berry Burst provide similar soothing relief from nighttime reflux sans the addition of melatonin.
2. Elevate the Upper Body During Sleep
Since gravity plays such a big role in keeping stomach acid where it belongs, sleeping at a slight incline can significantly reduce reflux symptoms. Try:
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Raising the head of your bed by 6 to 8 inches
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Using a wedge pillow instead of stacking pillows (which can worsen posture and strain the neck)
3. Avoid Eating Too Close to Bedtime
Eating a large meal right before lying down increases pressure on the stomach, making reflux more likely. To minimize this risk:
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Aim to finish dinner at least 2–3 hours before bed
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Focus on lighter evening meals and make breakfast or lunch your largest meal of the day
4. Practice Relaxation Before Bed
Stress and digestive discomfort are closely linked, and heightened stress levels can make reflux symptoms worse. Try incorporating calming rituals before bed, such as:
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Deep breathing exercises on the FLORA app
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Reflux-Friendly Gentle stretching or restorative yoga (also on the FLORA app)
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Meditation or mindfulness practices
Managing nighttime acid reflux requires a combination of strategic solutions, and RefluxRaft can play a key role in providing relief. By creating a protective barrier that prevents acid from reaching the esophagus while also promoting restful sleep, it offers an effective approach to nighttime reflux management!
By combining the right tools, like RefluxRaft PM, with expert support, you can take meaningful steps toward better sleep and lasting symptom relief.
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.
REFERENCES:
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Kahrilas PJ, Shaheen NJ, Vaezi MF, et al. American Gastroenterological Association Institute Technical Review on the Management of Gastroesophageal Reflux Disease. Gastroenterology. 2008;135(4):1392-1413.
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Dent J, Holloway RH, Toouli J, Dodds WJ. Mechanisms of lower oesophageal sphincter incompetence in patients with symptomatic gastro-oesophageal reflux. Gut. 1988;29(8):1020-1028.
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Fass R, Quan SF, O'Connor GT, et al. Predictors of heartburn during sleep in a large prospective cohort study. Chest. 2005;127(5):1658-1666.