On September 27, Elon Musk shared a funny tip on his X account. The boss of SpaceX and Tesla explains that he raises his bed using books to aid his digestion and reduce reflux. A good idea? We asked the question to Dr. Gérald Kierzek, emergency physician and medical director of True Medical.
Sleeping with a stack of books: Elon Musk’s tip for better digestion
On September 27, Elon Musk declared that he had the habit of elevating his bed with books.
“The entire bed should have a slight downward slope, towards your feet. It helps with digestion and reduces stomach acid reflux”he writes.
A method which amused some Internet users, but which is not completely devoid of medical basis. In cases of gastroesophageal reflux disease (GERD), elevating the upper part of the body during sleep can actually help limit acid reflux. But be careful: this does not mean that you just need to place a few books under your pillow to benefit from these benefits.
“It works, but not that way,” specifies Dr Gérald Kierzek. “The correct principle is toRaise the head of the bed to prevent stomach contents from flowing back into the esophagus and thus reduce the symptoms of nocturnal reflux. But to do this, you must place wooden blocks or foam blocks under the feet of the bed, on the head side, in order to raise it by 10 to 20 cm and create a slight slope towards the feet.advises the doctor.
In other words, there’s no need to sleep with a stack of books every night: the goal here is to tilt the entire bed and not just raise your head.
“It is in fact not recommended to stack pillows or books under the head, as this bends the body and increases abdominal pressure, which can aggravate reflux. It is therefore better to raise the entire bed frame or use an inclined and adapted cushion”underlines the medical director of True Medical.
Reflux: sleeping on your left side and eating earlier can also help
Raising the bed is not the only reflex to adopt when acid reflux occurs at night. Other key habits can also help:
“Sleeping on your left side helps limit acid reflux, unlike sleeping on your back or right side, which can promote reflux. It is also advisable not to eat within three hours before going to bed, to give the stomach time to empty and reduce the risk of acid reflux. says Dr Gérald Kierzek.
Very large meals can also aggravate existing reflux – because they increase gastric pressure – as can certain foods considered too acidic.
“Coffee, alcohol, soft drinks, chocolate, citrus fruits, spicy foods and fatty foods are common reflux factors; it is recommended to reduce or avoid them”recognizes the specialist. As for being overweight, it also increases the “abdominal pressure” ; a good enough reason to get back to a healthy weight.
Other useful reflexes: eat more slowly (and sensibly!) and avoid lying down immediately after a meal.
“Tobacco and alcohol directly irritate the digestive wall and aggravate reflux. It is also recommended to eat in several small portions and to chew well. Finally, you should also avoid lying down immediately after meals and remain standing or sitting for at least 20 to 30 minutes after eating”reminds the doctor.
Finally, stress can also accentuate burning sensations. In a complicated period, taking a few minutes to breathe can help.
Reflux: when should you consult?
Suffering from acid reflux once a year is nothing to worry about. On the other hand, if this reflux comes back often and wakes you up at night, it is better to talk to your doctor.
“If these methods are not sufficient to control the symptoms, a medical consultation for drug treatment, such as proton pump inhibitors, may be necessary, but this must be evaluated by a doctor, or even after fibroscopy in certain situations”underlines Dr Gérald Kierzek.
Difficulty swallowing, bleeding, unexplained weight loss or persistent symptoms should also prompt you to consult.