Sleep apnea and gastroesophageal reflux disease (GERD) often go hand in hand. About 12 percent of people with GERD also have sleep apnea, whereas less than 5 percent of people without GERD have sleep apnea.

However, researchers don’t understand exactly how the two are connected. It’s possible that some of the symptoms of GERD lead to airway collapse at night, but more research is needed to understand why that is. In the meantime, there are steps you can take to relieve discomfort from GERD while living with sleep apnea. Read on to learn more.

1. Use a Continuous Positive Airway Pressure Machine

A continuous positive airway pressure (CPAP) machine is a common treatment for sleep apnea. It works by keeping your airway open while you sleep, which helps prevent pauses in breathing. One small study found that CPAP machines may help reduce symptoms of GERD in people who also have sleep apnea. In some cases, CPAP helps improve symptoms even when you’re not taking medication specifically for acid reflux.

To get these benefits, you need to use your CPAP machine regularly. This usually means using it for at least four hours a night on at least one-quarter of the nights you sleep. Using it more often and for longer periods may lead to even better results.

2. Change Your Sleeping Position

There are a couple of different changes you can make to your sleeping position that can help relieve discomfort from GERD. You’ll want to make sure that these are also good sleeping positions for sleep apnea. A healthcare provider can help you find sleep positions that work well for both conditions.

To help with sleep apnea, you’ll want to sleep on your left side. This may lower the number of reflux episodes you have and help protect your stomach from being exposed to acid. If you’re not used to sleeping on your left side, you can use a pillow or a blanket to keep you propped in that position.

You may also want to prop up the head of your bed at least 6 inches. One of the easiest ways to do this is to use a wedge pillow. You can also get an adjustable bed or put a riser under the top part of your mattress. This allows your entire upper body to be propped up, not just your head. This approach may also be better for your neck than stacking pillows under your head. Sleeping in a more upright position can limit how much stomach acid flows back into your esophagus.

3. Take Medication for Acid Reflux

There are a number of medications that can help relieve discomfort and long-term damage from acid reflux. Some are available over the counter, like antacids, H2 blockers, and proton pump inhibitors. Talk to your gastroenterology team before you use these or if you need to use them for longer than they recommended. You may need a different dose or a different medication. A healthcare professional who knows your medical history can help guide the best choice for you.

There are also prescription medications you can take for acid reflux. Your doctor may prescribe a proton pump inhibitor if they want you to have something stronger than what’s available over the counter. They may also prescribe a potassium-competitive acid blocker (P-CAB), a newer type of medication for people with severe GERD that doesn’t respond to other options.

No matter what medication you try, it’s important to take it consistently and as prescribed to get the most out of it. To get the best results — including better sleep — you need to use it regularly. Keep in mind that these medications won’t help with your symptoms of sleep apnea directly.

4. Avoid Caffeine, Alcohol, Carbonation, and Certain Foods

Some foods and drinks are more likely to trigger acid reflux than others. Making lifestyle changes to limit or avoid these triggers may help reduce your symptoms of acid reflux.

You may need to experiment to learn what affects you personally. Some foods and drinks can cause symptoms of sleep apnea for some people but not others. Keeping a journal of what you eat and what symptoms you experience can help you identify patterns and figure out what to avoid.

When it comes to beverages, caffeine, alcohol, and carbonated drinks can increase stomach acid production and trigger reflux. You may find that you tolerate these better in the morning but need to avoid them later in the day. You may also notice that you can drink a limited amount of these beverages without having symptoms.

A variety of foods can cause reflux in some people, including fatty foods, mint, garlic, onions, tomatoes, chocolate, and spicy food. Some people with reflux try to avoid all or most of these foods. Others can eat some of them but not others. Still others can eat all these foods but only in limited quantities. Finding your triggers often takes trial and error. Paying attention to what you eat and how your body reacts can help you figure out what causes that burning sensation or chest pain linked to reflux.

5. Change Your Eating Patterns

Changing how, when, and how often you eat, especially in relation to when you sleep, may also help reduce your symptoms of GERD.

Some people find that eating smaller meals more often helps with GERD. Having a full stomach can push acid up into the esophagus, where it causes discomfort and damage. Smaller meals may reduce that pressure. If you eat smaller meals, you’ll likely need to eat more often to make sure you’re getting enough calories and nutrients.

Other people find that they feel better when they finish eating at least three hours before they lie down to rest. When you’re upright, gravity helps keep your acid in your stomach. Lying down makes it easier for acid to move into your esophagus. Waiting about three hours usually gives your stomach time to digest food so it’s not producing acid while you’re trying to rest.

6. Learn Deep Breathing Techniques

Some people with GERD find that practicing a technique called diaphragmatic breathing after they eat helps them avoid symptoms of GERD. This type of deep breathing involves using your diaphragm to pull air deeply into your lungs, rather than breathing shallowly from your chest.

If you’re interested in trying this, it’s best to learn from a trained healthcare provider to make sure you’re doing it correctly and safely. This technique doesn’t work for everyone, but it may be worth exploring.

Talk to Your Doctor

If you’re experiencing symptoms of GERD alongside sleep apnea, bring this up with your gastroenterologist the next time you see them. You may need additional treatment or testing for GERD, or you may be diagnosed with GERD for the first time. Finding the right treatment option to get reflux under control can help you sleep better and may also prevent long-term damage to your body.

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On MySleepApneaTeam, people share their experiences with obstructive sleep apnea, get advice, and find support from others who understand.

What works for you to feel better when you have acid reflux? Let others know in the comments below.