For acid reflux, most evidence supports lying on your left side, often with your upper body slightly elevated.

Best side to sleep on

  • Sleeping on your left side tends to reduce nighttime reflux episodes and overall acid exposure in the esophagus.
  • On the left, the stomach sits lower than the esophagus, so gravity helps keep acid down and helps it clear more quickly if reflux happens.

Sides and positions to avoid

  • Right-side sleeping is linked with more reflux episodes and longer acid exposure, so it can make symptoms worse for many people.
  • Lying flat on your back can also aggravate reflux in some people, especially after a large or late meal.

Extra tips for nighttime reflux

  • Elevate the head of the bed 6–8 inches or use a wedge pillow so gravity keeps stomach acid from flowing upward.
  • Avoid lying down for 2–3 hours after eating, and try to skip heavy, spicy, or fatty meals, caffeine, alcohol, and fizzy drinks in the evening.

Simple take-home

  • Aim for: left side + head/upper body elevated.
  • Avoid: right side, lying flat right after a meal.

If your reflux is frequent, severe, or causing trouble swallowing, chest pain, weight loss, or persistent cough, check in with a doctor or gastroenterologist, as you may need medication or further evaluation.

Information gathered from public forums or data available on the internet and portrayed here.