How to Sleep Better with Acid Reflux: Can a Bed Wedge Help?

Acid reflux can be particularly uncomfortable at night. For some people, lying flat can make symptoms such as heartburn or a sour taste more noticeable, making it harder to settle down and get a comfortable night's sleep.

One simple change that some people find helpful is sleeping with the upper body gently elevated. A bed wedge pillow can provide this gradual elevation while also offering support when reading or relaxing in bed.

What is acid reflux?

Acid reflux happens when stomach contents move back up towards the oesophagus. One of the most common symptoms is heartburn — a burning sensation that can be felt in the chest.

Other symptoms can include a sour or bitter taste in the mouth, bringing food or fluid back up, bloating or feeling uncomfortable after eating.

If you regularly experience reflux symptoms, it is a good idea to speak with a GP or another qualified healthcare professional.

Why can acid reflux feel worse at night?

Night-time reflux can be frustrating because lying down changes your position in relation to gravity.

When you are upright, gravity can help keep stomach contents down. When you lie flat, this effect is reduced, which may make reflux symptoms more noticeable for some people.

The NHS recommends raising the head and shoulders when in bed and avoiding eating shortly before going to sleep as measures that may help with night-time symptoms.

Can a wedge pillow help with acid reflux?

A gradual bed wedge can raise the upper body into a more elevated sleeping position.

This is different from simply adding several ordinary pillows underneath your head. A wedge supports the upper body along a gradual slope, which some people may find more comfortable.

Medical guidance commonly recommends sleeping in a semi-upright position or raising the head of the bed as one of several measures that may help with night-time reflux symptoms.

However, everyone's experience is different. A wedge pillow is a comfort and support product, not a treatment or cure for acid reflux.

How to use a bed wedge for sleeping

A wedge pillow is generally placed on top of the mattress, with the higher end towards the head of the bed.

Your usual pillow can then be placed at the top of the wedge.

The idea is to create a gradual incline supporting the upper body rather than simply bending the neck forward with extra pillows.

Take some time to find a position that feels comfortable. If a particular height or angle feels uncomfortable, it may not be the right option for you.

What height should a reflux wedge pillow be?

There is no single wedge-pillow height that works for everyone.

Your choice can depend on your sleeping position, mattress size and personal comfort.

A gradual incline can be preferable to an unnecessarily steep angle, particularly if you are going to use the wedge for several hours at night.

It is also worth considering the width of the wedge. A wider wedge can provide more room for your upper body and may be better suited to a larger mattress.

Other ways to reduce night-time reflux

A wedge pillow is only one part of a comfortable bedtime routine.

The NHS recommends avoiding food for around 3 to 4 hours before going to bed and raising your head and shoulders when sleeping. Other lifestyle changes may also help, depending on the individual.

Some people find it useful to:

• Avoid large meals close to bedtime

• Identify foods or drinks that appear to trigger their symptoms

• Avoid lying down immediately after eating

• Reduce alcohol consumption

• Reduce or avoid smoking

• Maintain a healthy weight where appropriate

• Follow advice from their GP or healthcare professional

There is no single approach that works for everyone, so it can be useful to pay attention to what makes your own symptoms better or worse.

Choosing a bed wedge pillow

If you are considering a wedge pillow for sleeping, look at more than just the height.

Gradual shape

A gradual slope can provide a more natural transition from the mattress to the upper body.

Comfortable materials

Different materials provide different feels. Memory foam, for example, can provide a more contouring surface, while other foam constructions may feel firmer or more supportive.

Suitable width

Check the dimensions before ordering and compare them with the width of your mattress.

Removable cover

A removable, washable cover can make everyday care easier.

Intended use

Think about how you will use the wedge. Some people may want it primarily for sleeping, while others may also use it for reading, watching television or relaxing in bed.

Lumerly Memory Foam Bed Wedge Pillow

The Lumerly Memory Foam Bed Wedge Pillow is designed to provide gentle upper-body elevation while resting in bed.

It has a gradual wedge shape with a memory foam top layer and a removable washable cover. It can be used for sleeping, reading or relaxing.

The wedge is available in multiple widths, so it is important to measure your mattress before choosing a size.

The Lumerly Memory Foam Bed Wedge Pillow is a comfort and support product and is not intended to diagnose, treat or cure acid reflux or any other medical condition.

When should you speak to a doctor?

Occasional heartburn is common, but persistent or troublesome symptoms should not simply be ignored.

Speak with your GP or another healthcare professional if your symptoms happen frequently, are getting worse, interfere with your sleep or daily life, or you are concerned about them.

Seek appropriate medical advice rather than relying on a pillow or other sleeping-position change to manage ongoing symptoms.

A more comfortable approach to bedtime

Night-time reflux can make getting comfortable more difficult. Simple changes such as avoiding meals close to bedtime and raising the upper body may help some people manage night-time symptoms.

A bed wedge can be one practical way of creating a gradual elevated sleeping position while also providing support for reading or relaxing.

The most important thing is to choose a position and level of support that feels comfortable for you and to seek professional medical advice if reflux symptoms persist.

Lumerly — designed around better sleep.