If you’ve ever been jolted awake in the middle of the night with that burning sensation creeping up your throat, you know just how disruptive acid reflux can be. Whether it’s occasional heartburn or chronic gastroesophageal reflux disease (GERD), nighttime symptoms can rob you of restful sleep. But what if something as simple as changing your pillow could make a difference?
Let’s talk about how a pillow designed for acid reflux works—and why it might be the sleep upgrade you didn’t know you needed.
Why Acid Reflux Gets Worse at Night
Acid reflux happens when stomach acid escapes into the esophagus. During the day, gravity helps keep things in place. But when you lie flat at night, it’s easier for acid to move in the wrong direction, leading to symptoms like:
- Heartburn
- Regurgitation
- Chest discomfort
- Coughing or choking sensations
That’s where elevation comes in.
The Science Behind an Acid Reflux Pillow
An acid reflux pillow—sometimes called a wedge pillow—is designed to elevate the upper body during sleep. This slight incline helps gravity do its job, keeping stomach acid where it belongs. The goal isn’t to prop your head up with an extra stack of pillows (which can strain your neck), but to raise your entire torso at a gentle angle, typically between 30 and 45 degrees.
Many reflux pillows are made with supportive memory foam to keep your spine aligned while reducing pressure points. Some even include features like cooling layers or adjustable height to fit your preferences.
Benefits of Using an Acid Reflux Pillow
1. Fewer nighttime symptoms
By keeping your esophagus above your stomach, an incline pillow can help reduce or prevent that familiar burning sensation.
2. Better quality sleep
Less discomfort means fewer interruptions throughout the night—leading to deeper, more restorative rest.
3. Non-invasive and drug-free
It’s a natural way to manage symptoms without relying on medication or lifestyle overhauls (though those can help, too).
4. Comfortable and ergonomic
Today’s reflux pillows are thoughtfully designed for everyday use. Many models support side-sleeping and back-sleeping alike.
What to Look for in a Pillow for Acid Reflux
When shopping for a pillow for acid reflux, consider the following:
- Incline angle: A steeper angle offers more reflux protection, but make sure it’s still comfortable for you.
- Size: Wedge pillows vary in width and length. Choose one that fits your bed size and sleep habits.
- Material: Memory foam provides firm support, while some people prefer a plusher feel.
- Cover: Look for a removable, washable cover for easy care.
Bonus tip: If you’re a side sleeper, look for a wedge pillow with a contoured edge to support your neck and shoulders better.
A Small Change with a Big Impact
Living with acid reflux doesn’t have to mean sleepless nights. While dietary changes, medications, and stress management all play a role, the right pillow can make a noticeable difference, starting tonight.
If you’ve been tossing and turning because of reflux, consider trying a wedge pillow. It’s a simple solution that supports both your body and your sleep goals.
