Reflux and Sleep: How It Can Affect Rest
If your baby is unsettled when lying down, wakes often in the first part of the night, or seems uncomfortable after feeds, it is understandable to wonder whether reflux is affecting sleep. Reflux can play a role in sleep disruption for some babies, but it is also a term that gets used for many different feeding and settling behaviours that are actually very normal in early infancy.
This blog explains what reflux can look like, how it can affect sleep, what is normal, when to seek extra support, and how to support sleep in a way that is safe and realistic.
What is reflux?
Reflux is when stomach contents come back up into the oesophagus. In babies, this is common because their digestive system is still immature, their lower oesophageal sphincter is still developing, and they spend a lot of time lying down.
Many babies have some degree of reflux, including “happy spitters” who bring milk up but are otherwise content and growing well.
Reflux becomes more concerning when it is painful, affects feeding, causes distress, or impacts weight gain. If you are unsure where your baby sits, it is worth discussing with your GP or child health nurse.
Reflux vs normal newborn behaviour
A lot of behaviours that look like reflux are also common newborn sleep and feeding patterns, including:
frequent waking
wanting to be held to sleep
cluster feeding in the evenings
fussiness during the witching hour
If you are in the early weeks, it can help to read What to Expect With Newborn Sleep and The Witching Hour: Why It Happens and How to Cope so you are not trying to “fix” something that is actually normal development.
How reflux can affect sleep
When reflux is uncomfortable, sleep can be affected in a few predictable ways.
Discomfort when lying flat
Some babies find it harder to settle when placed down or they wake soon after being laid flat, particularly in the first stretch of the night.
This can look like frequent resettling, more contact sleep, or waking shortly after bedtime. If your baby is waking soon after being put down, see Why Is My Baby Having False Starts? as reflux can be one contributing factor, but sleep pressure can also play a role.
Increased waking around feeds
Babies with discomfort may wake more often and seek feeds more frequently, not always out of hunger, but because sucking can be soothing.
Over time this can overlap with Reverse Cycling, where more calories shift to the night because feeds are happening frequently overnight.
Short naps and catnapping
If your baby is uncomfortable, naps can become short and unsettled. This often shows up as catnapping, especially when babies are already in a stage of changing sleep needs.
More unsettled evenings
Reflux discomfort can feel worse in the late afternoon and evening. This can stack with normal newborn fussiness, which is why reflux is often suspected during the witching hour window.
Signs reflux might be affecting sleep
Reflux may be contributing if you notice patterns like:
baby becomes unsettled or arches after feeds
crying or discomfort when lying flat
frequent waking that seems linked to discomfort rather than hunger
coughing, gagging, or noisy swallowing during sleep
feeding becomes stressful or baby pulls on and off frequently
slow weight gain or feeding refusal
If you are seeing red flags such as poor weight gain, blood in vomit, persistent distress, or breathing concerns, seek medical advice promptly.
You may also want to review Newborn Sleep Red Flags: When to Seek Extra Support.
What helps sleep when reflux is in the picture
1. Keep safe sleep the priority
It can feel tempting to use devices or positions that prop baby up, but safe sleep must remain the foundation.
Your baby should still sleep on a firm, flat mattress, on their back, in a clear sleep space.
If you want a refresher, see Safe Sleep Guidelines and Creating a Safe Sleep Environment.
2. Support feeds and wind down
If reflux discomfort is worse after feeds, building calm, unhurried feed and wind down routines can help, especially in the evening.
For routine support, see Creating a Night Routine That Supports Sleep.
3. Look at the full 24 hour picture
When sleep is disrupted, it is easy to focus only on nights. But daytime sleep and awake windows still matter.
If your baby is waking frequently, it can help to check whether sleep pressure is contributing, see When to Increase Awake Windows (And When Not To) and Undertired vs Overtired: How to Tell the Difference.
4. Expect more support during flare ups
When discomfort is higher, your baby may need more hands on settling. That is okay.
The goal is not perfection during a rough patch, it is supporting your baby while keeping routines and sleep cues consistent so sleep can settle again once discomfort improves.
When reflux is not the main cause
Even when reflux is present, it is not always the main driver of sleep disruption.
Common overlapping causes include:
developmental shifts like the 4 month sleep regression
changing sleep needs and awake windows
settling associations
separation anxiety in older babies
environment issues such as noise, temperature, and light
If waking is frequent and persistent, start with Why Is My Baby Waking So Frequently at Night? to work through the common causes across all ages.
Looking ahead
Reflux can be challenging, especially when it overlaps with normal newborn sleep behaviour and parental exhaustion. The good news is that many babies improve significantly as their digestive system matures, their time upright increases, and they move into more organised sleep patterns.
If you want a clear plan that supports sleep alongside feeding and development, the 5–24 Month Infant Course provides age specific guidance across routines, settling, night waking, and common challenges like reflux, catnapping, and regressions.
For older children who develop new sleep challenges in toddlerhood, the Infant and Toddler Bundle supports the full picture through toddler sleep, boundaries, fears, and sleep disruptions as your child grows.
Eva Beke
Certified Paediatric Sleep Consultant
Founder The Sleepy Little Bubs
I’m a certified paediatric sleep consultant and the founder of The Sleepy Little Bubs. I support families through baby and toddler sleep with practical, evidence-based guidance that considers the whole picture - sleep, development, routines, feeding, and family dynamics.
My approach is realistic, supportive, and designed to evolve as your child grows, so you’re not just getting help for today, but confidence moving forward.
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