When using an acid reflux pillow, the lowest part of the incline should end in the middle of the back. The highest part of the incline should rest beneath the head, and there should be 2 to 3 inches of space between the head and the end of the pillow.
Low wedge pillows are usually 6 to 8 inches in height and work well for relieving acid reflux and other health problems like sleep apnea.
Put blocks under the head of your bed to raise it at least 4 inches to 6 inches. Eat at least 2 to 3 hours before lying down. Try sleeping in a chair for daytime naps.
Most studies suggest that the ideal height of bed head elevation is at least 6-8 inches (15-20 centimeters). This height is medically proven to prevent acid reflux when lying down.
Summary. The elevation of the head of bed (HOB) to a semirecumbent position (at least 30 degrees) is associated with a decreased incidence of aspiration and ventilator-associated pneumonia (VAP).
Don't Sleep Flat On Your Back.
This is considered the worst position for acid reflux. Stomach acid is able to flow back into your esophagus much more freely, and remain there in your horizontal position, causing you a majorly painful night of sleep.
Multiple research studies have found that sleeping on your left side. View Source is the best sleeping position for GERD. Sleeping with your left side down reduces reflux episodes. View Source and exposure of the esophagus to stomach acid.
The pillow for your head should support your head, the natural curve of your neck, and your shoulders. Sleeping on your stomach can create stress on the back because the spine can be put out of position.
Elevating your head in bed prevents airway collapse, which reduces the frequency and intensity of sleep apnea. Additionally, it reduces snoring and can help you breathe if you are congested with the common cold. Elevating your upper body can also relieve back pain by eliminating pressure points.
Use a small pillow underneath the head and neck (not shoulders) to keep everything in alignment. Even better, a small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Do note, though, that this sleeping position can cause some people to snore.
In general, drinking water can help balance the pH of a particularly acidic meal, which may help to lower the risk of acid reflux.
Physiologically, working in a poor postural position for extended periods of time places pressure on the abdomen and can force acidic stomach contents through the lower esophageal sphincter causing significant discomfort.
Drinking hot water can help alleviate symptoms of acid reflux in some ways. Here are a few: 1) It helps to relax the sphincter muscle between the stomach and esophagus. This can help reduce acid reflux symptoms by allowing food and acids to move more easily from the stomach to the intestines.
Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
Whole grains such as oatmeal, couscous and brown rice. Root vegetables such as sweet potatoes, carrots and beets. Green vegetables such as asparagus, broccoli and green beans.
Supragastric burping: This involves a person suctioning in air, often subconsciously, from their mouth into their esophagus. The person then expels the air through their pharynx, the tube that carries air, food, and fluid down from the mouth and nose. People may do this to relieve symptoms of acid reflux.
You don't have to sleep sitting upright to take advantage of the effects of gravity and anatomy on the occurrence of GERD. Still, how you sleep can directly affect how often you feel symptoms, how severe those symptoms are, and how long the acid sits in your esophagus.
Sleeping on an incline is better for you back, particularly if you experience back pain. Lying on a flat surface may not reduce as much pressure or give you relief in specific areas, but sleeping on an adjustable bed can help.
For side sleepers, you should use a pillow that keeps your head in a neutral position, your neck and shoulders should form a 90 degree angle. If you sleep on your side and suffer from lower back pain, try putting a pillow between your knees when you sleep.
The researchers noted that tilting people 7.5 degrees in bed reduced OSA severity by 31.8% on average. This incline level also helped reduce shallow breathing and improve sleep efficiency. Research from 2020 studied the effect of different bed inclines on people who snored regularly.