Here at Woodstock Furniture & Mattress Outlet, we sell a wide variety of mattresses, bed bases, foundations, pillows, bedding and more. But ultimately, we like to think that we’re in the business of selling sleep. Our #1 priority is to make sure that our shoppers are getting the rest that they need to function at your best.
Unfortunately, there are tons of health challenges that can get between you and your best sleep. That’s why we’ve made it our mission to address these things in our Sleep Disorders series. Aside from common respiratory-related sleep problems like snoring and sleep apnea, perhaps the most common issues disrupting our shoppers’ sleep are gastrointestinal issues like heartburn, acid reflux and GERD.
Just about every day, mattress shoppers will bring up their struggles with acid reflux and ask if we’re able to recommend anything to help. Read on as we walk through acid reflux, heartburn and GERD, answer some basic FAQs, ultimately offer a few practical things you can do to mitigate these common, but incredibly disruptive sleep issues.
[Disclaimer: Please remember, we’re not doctors, but we do know sleep! If you’ve got more questions about any of these conditions or their treatment, be sure to discuss with your own doctor.]
Understanding the Problem: Heartburn, Acid Reflux, and GERD
However, before we jump into solutions, let’s tackle these sleep disruptors head on. To discuss potential solutions and how they work, we first have to define what these issues are. Only then can we understand what’s happening and why. Although many use the terms “acid reflux”, “heartburn” and “GERD” interchangeably, these are three distinct health problems. Let’s define them, beginning with the mildest condition – heartburn.
What Is Heartburn?
Technically, heartburn is not a condition, but a symptom with a variety of causes. Heartburn is a burning pain or discomfort in your chest or throat that can creep up after eating too many acidic or spicy foods, a large meal, alcohol consumption, or strenuous exercise. Heartburn can occur while awake or asleep, but is often worse when lying down. As a symptom, it may arise on its own, or in conjunction with conditions like GERD and acid reflux.
What Is Acid Reflux, or Gastroesophageal Reflux?
By contrast, gastroesophageal reflux (commonly known as acid reflux) is a medical condition and not just a symptom. Acid reflux occurs when stomach acid takes an unexpected detour up your esophagus, leaving a burning feeling and a sour taste in your mouth. It can also mimic some concerning heart attack symptoms, like chest pain behind the sternum and shortness of breath, causing sleepers to jolt awake. As with heartburn, it typically strikes while sleeping and is much worse when lying down.
What Is GERD, or Gastroesophageal Reflux Disease?
Acid reflux can be acute (i.e. a temporary or intermittent issue that resolves itself quickly), or a chronic, debilitating health problem that may require lifestyle change, medication or even surgery in severe cases. That brings us to GERD, which stands for Gastroesophageal Reflux Disease. This term is used to denote more serious, chronic cases of acid reflux. If you’re dealing with GERD, acid reflux is more than an occasional annoyance – it’s a regular occurrence that can lead to inflammation and a host of other life-altering complications if left untreated.
What Causes Acid Reflux & GERD?
If you’re one of those unfortunate victims of frequent heartburn or acid reflux, you’ve probably asked yourself, “Why me, acid reflux!?” There are a number of different causes, ranging from behaviors and the dietary choices you make, to biological factors specific to your individual body, to the way you’re sleeping. In mild, occasional cases, it could be any number of these things. However, with recurring acid reflux, there’s likely a much deeper root cause that is simply being triggered by certain lifestyle choices you make.
For instance, in many cases, acid reflux and GERD can be caused by a problem with the lower esophageal sphincter, the duct responsible for sealing the stomach off and keeping the contents of the stomach in place. If it doesn’t close properly, stomach acid can travel back up the esophagus. Another reason may be that your stomach is producing too much acid, or alternatively, that your stomach has developed an intolerance or difficulty digesting certain foods.
But there’s good news. Regardless of the exact root cause of your acid reflux, there are practical steps you can take to limit the severity of your symptoms. These solutions may be enough to prevent mild cases, and are at least a step in the right direction in controlling moderate to serious acid reflux. Just remember that these suggestions are preventive and not meant to replace prescribed treatment from your doctor.
5 Practical Solutions to Prevent Heartburn, Acid Reflux & GERD
Waking up out of breath or with burning discomfort, choking, or coughing can lead to seriously disturbed sleep. While we aren’t physicians, we want to help our readers and shoppers eliminate things like acid reflux that disrupt their sleep – and their lives – wherever possible. As mattress and sleep experts, it’s just part of what we do.
Depending on the cause of your reflux, some of these tips may help more than others. However, each one has the potential to help you wage a more effective battle against heartburn, acid reflux and GERD. Let’s start the countdown…
5) Dine Early, Dine Light or Dine Right
Acid reflux can be triggered by overeating, sleeping on a full stomach, and by eating acidic, spicy, fried, or fatty foods. For this reason, it’s wise to avoid these types of trigger foods, eat lighter for dinner, or if possible, eat your last meal a few hours before bedtime. Going to bed a bit earlier can also help you avoid late-night snacking, giving your digestion a head start.
4) Limit Your Caffeine & Alcohol Consumption Before Bed
Caffeine can relax the lower esophageal sphincter that keeps stomach acid in check. As it turns out, so can alcohol. Additionally, alcohol consumption can also strip away the mucus in the esophagus that insulates it from creeping stomach acid. As a precaution, be sure to enjoy your caffeinated and alcoholic beverages earlier in the day.
3) Ditch Restrictive or Tight-Fitting Pajamas
Okay, we know this one sounds ridiculous, but it’s true! If your shirt or pajama top is too tight around the midsection, it can actually put pressure on your stomach, increasing the risk of stomach acid making an unwelcome appearance. Make sure to get yourself some loose-fitting PJs for some extra acid reflux relief.
2) Consider Your Sleep Position
If a tight-fitting sleep shirt can exert enough pressure to trigger reflux, what do you think sleeping on your stomach will do? The truth is that stomach sleepers have the hardest time with acid reflux for this reason. For best results, most gastroenterologists recommend sleeping on your left side. This is because your stomach is on the left side of your abdomen and your esophagus naturally curves to the right. Sleeping on your right side still allows stomach acid to flow “downhill” while sleeping on your left side uses gravity to your advantage.
1) Elevate Your Sleeping Game with an Adjustable Base
An adjustable base for your mattress might just be your secret weapon in your fight against reflux. Much like our advice to sleepers suffering with snoring and sleep apnea, a gentle incline at the head of your bed can do wonders. Whether sleeping on your back or on your preferably left side, this hack also puts gravity to work in your favor, keeping stomach acid where it belongs. While there are very affordable head-only adjustable bases on the market, propping your upper body up on an extra pillow may work as a temporary fix.
[Disclaimer: Remember, these solutions might not work overnight, so give them some time and listen to your body. If your issues with reflux don’t respond to any of the solutions above, it’s always a good idea to consult your doctor.]
More Questions About How You Can Sleep Better? We’d Love to Help!
Thanks for joining us for our crash course on heartburn, acid reflux, and GERD. If you’re struggling with any of these sleep disruptors, just know that you’re not alone and there are lifestyle changes you can make to help manage them. By following any the easy tips above, you’ll be taking steps towards better sleep and a better life on no time!
Wondering where you can get an adjustable base or adjustable bed to help manage those reflux symptoms? Look no further than Woodstock Furniture & Mattress Outlet! Not only will our friendly mattress mattress experts guide you towards products that will help you sleep better, but they’re also extremely helpful if you’ve got questions about any number of sleep struggles. Come see us at any of our 6 North Georgia furniture and mattress stores, or drop us a line using our easy, convenient live chat. See you soon!
