If Acid Reflux Is Messing With Your Sleep, You Need One Of These Wedge Pillows *Now*

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Do you often fall into bed only to have a sour-feeling stomach shooting nasty-tasting acid up into your throat? If so, you’re far from alone.

Acid reflux, also commonly known as gastroesophageal reflux disease (GERD), is characterized by the backward flow of stomach acid into your esophagus, which is what connects your stomach to your throat. According to Leila Kia, MD, a gastroenterologist and assistant professor of gastroenterology and hepatology at Northwestern University Feinberg School of Medicine, typical reflux symptoms include heartburn (that burning sensation at the back of your chest) and regurgitation, or the sensation that stomach contents or liquid are coming up into your chest and mouth; and chest pain not related to the heart. Other symptoms can include cough, sore throat, and difficulty breathing, though these tend to be less common.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 20 percent of Americans have acid reflux, and the prevalence among women is actually pretty even with men, though men are likely to have more severe complications as a result, Dr. Kia says. Pregnant women are especially susceptible, however, even if they never had reflux symptoms before becoming pregnant. This is because pregnancy hormones like estrogen are known to cause relaxation of the sphincter at the bottom of the esophagus, which is a natural barrier for acid reflux. Additionally, the actual baby pushing on the stomach will increase the pressure on the stomach, which can promote reflux, she says.

While acid reflux symptoms often coincide with eating a big meal or drinking coffee or alcohol, they’ve also been known to interfere with sleep. This is because the contents in your stomach are more likely to come up into your esophagus because you don't have gravity to help you clear things out and keep them from coming up, especially if your core or center area is weak or loose. As such, Dr. Kia recommends avoiding late meals, instead eating two to three hours before bed so that your stomach has a chance to empty out.

“You don't have gravity on your side when you’re laying down, so if you have contents in your stomach after eating a big meal and you want to go to bed right away, your stomach likely hasn't had time to empty before you lay down,” she says.

Additionally, you’re also not producing as much saliva while your sleeping, which is what helps to clear out and neutralize the acid from the esophagus during the day, minimizing reflux symptoms. Wearing tight clothing or being overweight can also contribute to worsened reflux symptoms while you’re sleeping, Dr. Kia says. If you fall into the latter category, losing weight will most likely help reduce the occurrence of these symptoms.

Dr. Kia also recommends using a wedge-shaped acid reflux pillow to elevate the head of the bed at night to get gravity more on your side and keeping your upper body upright while draining out your stomach. With one of these pillows, you can sleep in whatever position is most comfortable for you while also keeping your upper body elevated.

Other solutions include putting books or cinder blocks under the head of the bed, or buying an adjustable bed where you can change the positioning of the head of the bed, which won’t slip or move like a pillow might. Without making these changes, the best thing you can do while lying down flat is sleeping on your left side because the positioning of the stomach will help to minimize symptoms.

“The idea is that if your head and upper body are propped up, it will help clear up the acid, or anything else that is coming up into your esophagus, more easily,” she says.

When choosing a wedge pillow, Dr. Kia advises opting for one that’s at least 6 to 8 inches thick to get enough of an angle when using it. The material doesn’t matter as much, though most options are made up of memory foam with a cooling panel for added comfort. As with other habit changes, using a wedge pillow can take some getting used to, but Dr. Kia still recommends it over trying to sleep with multiple pillows, since they slip more easily and can’t prop up your upper body as effectively.

7 Wedge Pillows to Ease Acid Reflux Symptoms

1. Bed Wedge Pillow, $59.99

AllSett Health

Amazon.com

This multi-purpose foldable memory foam wedge pillow supports usage for the head, back, or even your legs and is comfortable for both sitting or sleeping.

2. LUXELIFT Support Therapy Bed Wedge Pillow, $69.80

Zenesse Health

Amazon.com

This wedge pillow comes with a 2-inch gel-infused panel to help you stay cool and dry, which can be key during the hormonal changes that accompany pregnancy and menopause. It also easily adjusts from 12 to 8 inches in total height to provide personalized support elevation during acid reflux episodes, as well as to aid in sports injury or pregnancy aches and pains.

3. Back Wedge With Bamboo Cover, $69.99

Avana

Amazon.com

This supportive cooling memory foam back wedge pillow comes with a bamboo cover to give it a more “lux” feel, and to also make for easy cleaning. You can also adjust the elevation on it to relieve nighttime acid reflux symptoms, as well as to comfortably be able to sit up, read, or watch TV in bed.

4. Bed Wedge Half Roll Pillow Insert, $37.95

Nova

Amazon.com

This pillow is a good solution for side sleepers, as its arm cut out allows you to use the wedge while laying on your side. Removing this cut-out makes it work for back sleepers by turning it into two pillows. It also has a half-roll pillow insert at the top, in case the standard wedge pillow isn’t comfortable to rest your head on.

5. Contoured Bed Wedge Support Pillow with Bamboo Cover, $99

Avana

Amazon.com

This is another ideal option for side sleepers, as it comes with a contoured design for additional support. It also comes with an easy-to-clean bamboo cover.

6. Foam Bed Wedge Pillow Set, $64.67

Lisenwood

Amazon.com

This set comes with two smaller pillows (and washable plush covers), allowing you to adjust to your own comfort level when reading or sleeping. If you find that one is enough to help with upper-body support while experiencing acid reflux, you can use the other one to elevate your legs.

7. Inflatable Wedge Pillow, $38

Circa Air

Amazon.com

If you suffer from acid reflux and travel frequently, this is your golden ticket. Instead of having to pack a bulky pillow, this lightweight option inflates fast when you need it and folds up neatly and compactly when you don’t.

No matter how you fill your days, getting good sleep is an absolute must. Unfortunately, catching quality Z's can be difficult if you struggle with acid reflux. But a wedge pillow for acid reflux can help.

Acid reflux, also commonly known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back up into your esophagus, which connects your stomach to your throat. When you lie down, it becomes even easier for this to happen, making sleep difficult, elusive, and downright uncomfortable. About 20 percent of Americans have acid reflux, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Typical symptoms include heartburn (that burning sensation at the back of your chest) and regurgitation, or the sensation that stomach contents or liquid are coming up into your chest and mouth; and chest pain not related to the heart, says Leila Kia, MD, a gastroenterologist and assistant professor of gastroenterology and hematology at Northwestern Medicine.

Luckily, there are ways to help minimize your symptoms, like investing in an acid reflux pillow. Sure, there are other lifestyle changes you can make to help (more on that in a moment), but these pillows can be a serious game-changer for mitigating discomfort.

What is an acid reflux pillow?

An acid reflux pillow is a wedge-shaped pillow that can put your body at a 30-degree angle.

It holds up your head and torso, so you are sleeping at an elevation, says Dr. Irene Sonu, MD, a clinical associate professor of medicine in gastroenterology and hepatology at Stanford Medicine. When laying flat, it is easier for acid to go back up since gravity is no longer keeping it down in your stomach, especially if your core is loose or weak.

“Sleeping at an elevation with the help of a wedge pillow will allow gravity to work in your favor so that less acid from your stomach can reflux up into your esophagus,” says Dr. Sonu.

Meet the experts: Leila Kia, MD, is an associate professor of medicine in gastroenterology and hepatology at Northwestern University Feinberg School of Medicine, with a special focus on esophageal disorders and clinical gastroenterology.

Irene Sonu, MD, is a clinical associate professor of medicine in gastroenterology & hepatology at Stanford Medicine. She specializes in complex motility disorders of the gastrointestinal tract.

Supriya Rao, MD, is a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine. She has a focus in digestive disorders, gut health, and obesity medicine.

Best Acid Reflux Pillows

Bed Wedge for Back & Side Sleepers

This pillow is a good solution for side sleepers, as its arm cut out allows you to use the wedge while laying on your side. Removing this cut-out makes it work for back sleepers by turning it into two pillows. It also has a half-roll pillow insert at the top, in case the standard wedge pillow isn’t comfortable to rest your head on.

Contoured Bed Wedge Support Pillow with Bamboo Cover

This is another ideal option for side sleepers, as it comes with a contoured design for additional support. It also comes with an easy-to-clean bamboo cover and gel-infused foam for a cooling feel too.

Acid Reflux and GERD Relief Bed Wedge

With over 500 positive ratings on Amazon, the MedCline acid reflux pillow is for sure a fan favorite. Why? It has an arm pocket to alleviate pressure on your side, as well as an edge-hugging memory foam pillow that lines the side to ensure you don't slip down when you fall asleep. (Just a quick PSA though: It's on the pricey side!)

Bed Wedge Pillow

This multi-purpose, foldable, memory foam wedge pillow can be used to support the head, back, or even your legs and is comfortable for both sitting or sleeping.

Back Wedge with Bamboo Cover

This supportive cooling memory foam back wedge pillow comes with a bamboo cover to give it a more lux feel and make for easy cleaning. You can also adjust the elevation to relieve nighttime acid reflux symptoms, as well as to comfortably sit up, read, or watch TV in bed.

Triangle Bed Wedge Pillow

This wedge pillow comes with a one-inch top layer of gel-infused memory foam to help you stay cool and dry, which can be key during the hormonal changes that accompany pregnancy and menopause. The cover also removes for wash days with ease.

Foam Bed Wedge Pillow Set

This set comes with two smaller pillows (and washable plush covers), allowing you to adjust to your own comfort level when reading or sleeping. If you find that one is enough to help with upper-body support while experiencing acid reflux, you can use the other one to elevate your legs.

Large Inflatable Bed Wedge Pillow

If you suffer from acid reflux and travel frequently, this is your golden ticket. Instead of having to pack a bulky pillow, this lightweight option inflates fast, no pump required, right when you need it. Once you're done, it folds up neatly and compactly into your suitcase.

Bed Wedge Pillow For Acid Reflux

This pillow sits lower in price point than many options out there, making it great for folks who need a more budget-friendly buy. The top layer molds to match with your sleeping style. Meanwhile, the bottom layer is made of a firmer foam that will leave you feeling supported all night long.

What To Look For In An Acid Reflux Pillow

Choose an acid reflux pillow that is at least six to eight inches thick to get enough of an angle when using it, says Dr. Kia.

Additionally, memory foam is going to be the most comfortable material, and it's more likely to keep its shape over time, says Supriya Rao, MD, a board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine.

Most options also have a cooling panel for added comfort. You can sleep in whatever position is most comfortable for you, but sleeping on your left side puts your stomach in a good position to minimize symptoms.

How Our Team Chose The Best Acid Reflux Pillows

For the past year, Women’s Health editors, including freelance writer and editor Emilia Benton, contributor Ashley Martens, and our editorial assistant tested the bestselling, most popular, and top-rated acid reflux pillows. Our team consulted one board-certified physician and two associate professors of medicine in gastroenterology & hepatology and evaluated thousands of customer reviews and ratings to narrow down the best items for a wide range of needs and preferences.

Do acid reflux pillows really work?

In short, yes, acid reflux pillows actually work. "Studies have shown that raising the head from the bed at least 30 degrees with regular pillows or acid reflux pillows can help with acid reflux," says Dr. Rao. "It's a mechanical issue, so you're preventing that acid in the stomach from coming up."

What lifestyle changes can help acid reflux?

Other lifestyle changes that may help include avoiding late meals and eating two to three hours before bed so that your stomach has a chance to empty out before you snooze.

Also, try eating smaller meals throughout the day and avoiding trigger foods such as alcohol, caffeine, chocolate, and other acidic food can also help prevent symptoms from worsening, adds Dr. Rao.

When To See A Doctor

If you have a chronic cough, chest burn, heart burn, a sour taste in your mouth, or discomfort after eating a few times a week, you should consider reaching out to your doctor.

Ideally, you shouldn't feel the need to use it an acid reflux pillow every night. "If you're having symptoms to the point where you require using the acid reflux pillow all the time, you should talk to your physician so they know what your baseline is or if you need further testing," explains Dr. Rao.

She adds that if left untreated, it could result in Barrett's esophagus (when the lining of the esophagus becomes damaged by stomach acid, per Mayo Clinic). And while it is rare, it can alo lead to to esophageal cancer.

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