Nighttime heartburn and reflux that disrupt your sleep.
Educational information — not medical advice. Talk to your care team about what's right for you.
Gastroesophageal reflux disease (GERD) often worsens at night. Lying down removes gravity's help, allowing acid to flow back into the esophagus, causing heartburn, coughing, or a choking sensation that fragments sleep. Nighttime reflux is a common and often underrecognized cause of poor sleep — and it is very manageable.
Dr. Morse treats nighttime reflux with a practical, layered approach. She helps patients identify and avoid trigger foods, time meals earlier and lighter, and use positioning (elevating the head of the bed, left-side sleeping) to keep acid where it belongs. She refers for medical evaluation when reflux is frequent or severe, because untreated GERD can damage the esophagus and disrupt sleep for years. She is attentive to reflux as a hidden cause of poor sleep that is often missed.
Earlier, lighter evening meals; elevating the head of the bed; left-side sleeping.
Avoiding trigger foods and alcohol in the evening; waiting 3 hours between eating and lying down.
Evaluation for GERD; medication (antacids, H2 blockers, or PPIs) under clinical guidance when needed.
A practical, step-by-step wind-down built around this concern's specific drivers. Follow it consistently for two to three weeks — rhythm, not perfection, is what resets sleep.
Eat an earlier, lighter dinner; avoid reflux triggers (spicy, fatty, acidic, chocolate, caffeine).
No alcohol — it relaxes the esophageal sphincter and worsens reflux.
Finish eating at least 3 hours before bed; stay upright after dinner.
Elevate the head of the bed 6–8 inches (blocks, not just pillows) and sleep on your left side.
Sit up, sip water, and consider an antacid; if reflux is frequent, seek medical evaluation.
Take this guide home
A printable PDF of this concern's full overview, routine, and treatment options.
Articles on this concern are being written. Check back soon, or browse the full Sleep Laboratory.
If nighttime reflux occurs two or more times a week, or is accompanied by difficulty swallowing, weight loss, or persistent symptoms despite lifestyle changes, seek medical evaluation. Effective treatment can protect both your esophagus and your sleep.
Educational — Not Medical Advice
This content is provided for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. It is not a substitute for consultation with a qualified healthcare professional. Submitting a question or receiving a reply does not establish a doctor-patient relationship. Always seek the advice of your physician or other qualified health provider with any questions about a medical condition, and discuss any changes to your care with your own care team.
Dr. Morse offers one-on-one and group coaching to help you move from understanding your sleep concern to changing it. Share what you're experiencing and she'll be in touch.
Request a Coaching Consultation