Have you been suffering from GERD or acid reflux? If so, keep reading to learn how an acid reflux sleeping wedge can help you sleep again!

What causes acid reflux?

To understand how a reflux sleeping wedge can help you sleep comfortably, it helps to know what causes acid reflux or GERD (chronic acid reflux) in the first place. Your lower esophageal sphincter is supposed to keep food and stomach acid in your stomach. Sometimes, this valve can weaken, allowing stomach contents back into your esophagus. This can lead to heartburn (burning in the middle of your chest) or regurgitation (tasting food or stomach acid).

Recommendations for a wedge pillow for acid reflux

A bed wedge for acid reflux is highly recommend by gastroenterologists to help combat acid reflux symptoms while sleeping.  The wedge should elevate your head 6 to 8 inches. Lying on a slight incline makes it much more difficult for stomach acid to escape back into your esophagus.

Reflux sleeping wedge for back sleepers

For back sleepers, I recommend starting with an acid reflux sleeping wedge that is 7’’ tall. This height falls directly in the middle of the physician recommended height and will work well to increase your sleeping comfort. Always place a pillow behind your head while you lie on your elevated pillow so that your neck is comfortable.

Acid reflux wedge pillow for side sleepers

A contoured, side sleeping wedge is a great option for side sleepers. The strategically placed contours support your waist and hips while you incline. A side sleeping wedge also works well for pregnant women who want to sleep on their side. It supports their belly and decrease their reflux.

You may need to look for a reflux sleeping wedge that is taller if you are overweight or have difficulty breathing when you lie flat on your back. For either of these circumstances, you may consider a 10’’ or 12’’ incline bed wedge. If you are a pregnant back sleeper with acid reflux, you will want to try a 12’’ incline bed wedge.

An acid reflux wedge makes it possible to sleep with heartburn, giving you more energy during the day to do what you love!

Sleeping on a wedge pillow benefits your joints, muscles, and whole body in general. Let’s discuss just a few ways a wedge pillow can help you.

Benefit #1: combatting acid reflux

The first benefit of sleeping on a triangle wedge pillow is its ability to combat GERD and acid reflux. By elevating your upper body at least 7’’, you make it substantially harder for stomach acid to backflow into your esophagus. An incline pillow will offer you immediate relief and improved sleep quality whether you suffer from hiatal hernia, GERD, or acid reflux.

Benefit #2: decreasing sinus drainage

The second benefit of sleeping on an incline wedge is its ability to decrease sinus drainage and improve breathing quality. Because your head is elevated on a wedge pillow, your sinuses drain with the assistance of gravity. This works well for anyone with asthma, allergies, or any sinus and breathing difficulties.

Benefit #3: help with sleep apnea and snoring

The third of many benefits of sleeping on a wedge pillow is it can assist with sleep apnea and decreasing snoring. Look for a contoured upper body wedge which will support your torso fully so you can sleep comfortably on your side. Sleeping elevated and on your side positions your throat muscles in a way that can lessen snoring and improve breathing quality.

Benefit #4: relieve back pain

A fourth benefit of sleeping on a wedge pillow will highlight the use of a knee wedge pillow. An under knee wedge pillow will support your legs while sleeping on your back. Sleeping with your legs elevated at least 8 inches will relieve back discomfort and pain. Even if you are not currently experiencing back discomfort, you should never sleep flat on your back because of the strain it puts on your lower spine.

Benefit #5: improve circulation and decrease swelling

Finally, the fifth benefit of sleeping on a wedge pillow is its ability to reduce swelling. A leg elevation pillow that is contoured, will cradle your legs above your heart and allow gravity to assist the fluid out of your legs. You can comfortably recline for 15 minutes at a time or rest there all night and feel the difference it makes in your legs.

A wedge pillow is an effective, all-natural home remedy for many different conditions. They also are great positional tools to support your body in the best position while you sleep.

There are so many wedge pillow benefits, hopefully you can take what you learned and figure out which wedge pillow or pillows are right for you!

-Hillary Blare, Doctor of Physical Therapy