12 Tips for Nighttime Heartburn Relief
Heartburn is a burning sensation in the chest caused by stomach acid flowing back. And this process can disrupt sleep and impact daily life. This blog is for those seeking fast heartburn relief at night. Here, we’ll provide effective tips for late night heartburn relief. So, if you’re tired of tossing and turning due to heartburn, read on for potential solutions.
- Prefer Left-Side Sleeping
Positioning yourself on your left side while sleeping offers potential heartburn relief at night. Even Harvard health research suggests the same. This sleep position encourages your stomach to rest. This discourages acid from flowing back into the esophagus. Additionally, gravity assists in keeping stomach acid where it belongs. This also aids digestion and minimizes the likelihood of heartburn at night.
2. Consider Weight Loss
Losing excess weight could alleviate nighttime heartburn symptoms. It happens as all GERD symptoms find relief from weight loss. Extra weight places pressure on the abdomen, pushing stomach acid into the esophagus and triggering acid reflux. Shedding pounds may decrease the occurrence of acid reflux during sleep and improve overall digestive function. By achieving a healthier weight, individuals may experience reduced heartburn and enjoy better sleep quality.
3. Elevate Your Upper Body
Sleeping with your upper body elevated can provide nighttime heartburn relief. It is again because all GERD symptoms get relief from upper body elevation. Elevating the upper body helps prevent stomach acid from travelling up the esophagus by using gravity to keep it in the stomach. This position also reduces pressure on the LES. It lowers the risk of acid reflux. Furthermore, sleeping at an incline promotes better airflow. This alleviates symptoms associated with nighttime breathing difficulties and reduces acid reflux episodes.
4. Choose Loose-Fitting Attire
Wearing loose-fitting clothing before bedtime can help offer late night heartburn relief. Tight clothing exerts pressure on the abdomen. This increases the likelihood of acid reflux. Opting for comfortable, loose attire allows for better abdominal expansion. This reduces pressure on the stomach and LES. Moreover, relaxed clothing promotes overall comfort and may contribute to better sleep quality, potentially minimizing heartburn symptoms during the night.
5. Avoid Trigger Foods
Steering clear of foods that trigger heartburn is crucial for reducing nighttime discomfort. A GERD diet study suggests this. Certain foods, like spicy or acidic items, can exacerbate acid reflux symptoms. By avoiding trigger foods, you can prevent irritation of the esophagus. This minimizes the likelihood of nighttime heartburn episodes. Moreover, making dietary adjustments to eliminate trigger foods may also improve overall digestive health.
6. Skip Late-Night or Heavy Meals
When you eat large or heavy meals close to bedtime, your stomach produces more acid to digest the food. This excess acid production and lying down shortly after eating can lead to heartburn. Instead, opt for smaller, lighter meals earlier in the evening. This will help you allow proper digestion. Eating at least two to three hours before bedtime gives your body enough time to process the food. This reduces the likelihood of experiencing nighttime discomfort.
7. Ease into Eating
When you rush through meals, you may swallow more air. This contributes to bloating and acid reflux. That is why you always take your time to savour each bite. Moreover, chew food thoroughly, and create a calm environment for eating. Avoid distractions like screens or work-related activities, which can lead to mindless eating and poor digestion. By adopting a relaxed approach to eating, you can promote better digestion and minimize the risk of heartburn.
8. Maintain an Upright Posture After Eating
After you finish a meal, avoid lying down or reclining immediately. Gravity helps keep stomach acid where it belongs — in your stomach. Remaining upright for at least two to three hours after eating can help prevent acid reflux and minimize heartburn symptoms. If you need to rest or relax after a meal, consider sitting in a comfortable chair with good posture. This position allows gravity to aid digestion. This further reduces the likelihood of stomach acid flowing back into your esophagus.
9. Delay Your Workout
Exercising too soon after eating can increase pressure on your stomach. So, give yourself time to digest your meal properly before engaging in vigorous physical activity. Waiting at least two hours after eating before exercising can help prevent heartburn. If you’re prone to heartburn during exercise, consider choosing low-impact activities. These could be walking or gentle stretching after meals. Listening to your body’s cues can help minimize discomfort.
10. Chew Sugar-Free Gum
Chewing gum stimulates saliva production, which can help neutralize stomach acid. This effect of chewing gum may alleviate heartburn symptoms. Therefore, opt for sugar-free gum to avoid aggravating acid reflux. Chewing gum for 30 minutes after a meal may relieve heartburn discomfort. Additionally, chewing gum can help promote saliva production. This aids in swallowing and clearing acid from the esophagus.
11. Kick the Habit — Quit Smoking
Smoking weakens the lower esophageal sphincter. This makes it easier for stomach acid to flow back into your esophagus. However, quitting smoking can significantly reduce the frequency of heartburn episodes. The case is similar to all silent GERD symptoms. This leads to better overall health and well-being. In addition to reducing heartburn symptoms, quitting smoking offers numerous other health benefits. These include improved lung function, reduced risk of cancer and cardiovascular disease, and increased life expectancy.
Final Words
Overall, nighttime heartburn can disrupt sleep and impact daily life. After all, it is affecting millions of Americans. However, incorporating simple yet effective strategies can offer relief. From adjusting sleep positions to making dietary changes, there are various approaches. By implementing the above-mentioned tips and listening to your body’s signs, you can find relief from nighttime heartburn. Remember, consulting with healthcare professionals for personalized advice can also be beneficial in managing heartburn effectively.
References
- 2020. Heartburn: What you need to know. NIH Medline Plus Magazine. https://magazine.medlineplus.gov/article/heartburn-what-you-need-to-know#:~:text=Who%20gets%20it%3F,experience%20heartburn%20symptoms%20each%20day.
- 2022. What’s the best sleep position to combat heartburn. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/whats-the-best-sleep-position-to-combat-heartburn.
- 2013. Weight Loss Can Lead to Resolution of Gastroesophageal Reflux Disease Symptoms: A Prospective Intervention Trial. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3853378/.
- 2021. Head of bed elevation to relieve gastroesophageal reflux symptoms: a systematic review. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816499/.
- 2023. GERD Diet: Foods That Help with Acid Reflux (Heartburn). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn.
- 2023. The effect of chewing sugar-free gum on gastro-esophageal reflux. PubMed. https://pubmed.ncbi.nlm.nih.gov/16246942/.
