Nighttime Heartburn 101: 7 Quick Tips to Sleep Better


Nighttime heartburn symptoms showcase in every four out of five people who are susceptible to acid reflux and heartburn. They result in discomfort and the acidic bitter taste can make sleep to be an elusive deal.

There are prescription and over-the-counter drugs that can bring about heartburn relief though prevention is the cornerstone for the treatment of any disorder or disease.

Fortunately, all it takes to ward off nighttime heartburn symptoms may at times be a few lifestyle changes. Axia3 sought out heartburn experts to pick their brain on quick tips to prevent nighttime heartburn strikes – to have you sleep sound!

Sneak Tips to Ward off Heartburns

1. Lose some weight: – More often than not, heartburn symptoms tend to aggravate with the gain of body weight. Nonetheless, losing a pound or two goes a long way to ward off any heartburn symptoms.

2. Ensure that you sleep with your upper body elevated: – Sleeping flat in bed increases your exposure to heartburn symptoms. Basically, your stomach and throat are on the same level (with you flat on your bed) making it easy for the stomach acids to creep up your esophagus resulting in heartburns. Listed below are two ways in which you can elevate your upper body while sleeping:

  • Sleep on wedge-shaped pillows. 

These pillows should at least be 6 to10 inches thick on one end. Avoid use of regular pillows because they only get to raise your head and not your upper body entirely.

  • Place the head of your bed on 4 to 6 inch blocks. 

3. Keep off foods that trigger heartburn symptoms in you: – Different people will have alternating susceptibility to foods that trigger heartburn symptoms. Some of the common foods that result in sleep interruptions owing to heartburn symptoms include;

  • Caffeinated drinks: – coffee, tea, and colas.
  • Greasy | spicy | fatty | fried foods
  • Acidic foods: – tomato or citrus products
  • Alcohol
  • Cocoa and chocolate
  • Onions
  • Milk
  • Peppermint

It is a good practice to keep a food diary that is pretty helpful in tracking foods that spark heartburn symptoms in you.

4. Steer clear of heavy late-night meals: – The American Gastroenterological Association suggests that you should avoid having heavy meals two to three hours before you sleep. Indulging a heavy meal right before you go to bed will pressure and raise the acidic levels in the stomach. Allowing the stomach ample time to partially reduce its contents before sleeping boosts heartburn relief.

5. Have a relaxed composure when having your meals: – Stressing to eat your meals in a rush will only result in you exerting pressure on your stomach to avail more of the stomach acids. Rather, savor each bite and uphold the relaxed composure right after eating – DO NOT lay down.  Some practitioners recommend the use of relaxation techniques such as meditation and taking deep breaths.

6. Avoid workouts right after having a meal: – Maintain an upright body position after savoring a meal to reduce the risk of stomach acids creeping up your esophagus. Allow for a couple of hours to drift past before you indulge in any sort of vigorous exercise; be it lifting heavy objects or simply bending.

7. Quit Smoking: – Smoking can irritate one’s GI tract as well as result in a relaxation of esophageal muscles whose sole responsibility is to hold to stomach acids in place.

When to See Your Doctor

In the case that lifestyle changes aren’t helpful in sparking heartburn relief, it is appropriate to seek out medical treatment from trusted practitioners. Give your doctor a call if:

  • The heartburn persists 
  • You have difficulties swallowing
  • The heartburn results in vomiting
  • The heartburn persists even after subjection to antacids for over 2 weeks.



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