Many people experience acid reflux not just during the day, but it can also disrupt the night. When acid from our stomach flows back into the esophagus, it creates a burning sensation that can make falling asleep challenging. For many people, nighttime acid reflux is a recurring issue that robs them of restorative sleep.
However, with a few lifestyle changes and targeted strategies, one can manage acid reflux at night and improve your sleep quality. Nighttime acid reflux can disrupt your sleep and negatively affect your overall well-being.
Simply adjusting our meal timing, adopting a better sleeping position, avoiding trigger foods, and making healthy lifestyle choices, one can significantly reduce acid reflux symptoms and enjoy a restful night’s sleep. Let us look at five important questions related to managing acid reflux at night time.
Why Does Acid Reflux or Heartburn Get Worse at Night?
Gravity is a big factor in keeping stomach acid where it belongs. During the day, when we are upright, gravity keeps acid in the stomach. However, once we lie down, acid can easily seep into the esophagus, causing discomfort.
Furthermore, swallowing decreases during sleep, reducing the esophagus’s ability to clear acid effectively. Other lifestyle habits also trigger acid reflux at night. The risk of experiencing acid reflux symptoms is more likely when taking large meals, consuming trigger foods, or lying down soon after dinner. Some medical conditions, such as obesity, hiatal hernia, and delayed stomach emptying, are other causes of this condition. Additionally, smoking and alcoholism have been linked to this condition.
Why Should We Manage Nighttime Acid Reflux?
Nighttime acid reflux not only can be uncomfortable, but it is potentially dangerous as well. Excess stomach acid over a period of time exposes the esophagus to these conditions, thereby risking the formation of esophagitis, Barrett’s esophagus, and, even more perilously, raising the chance for esophageal cancer. Besides, one loses sleep with an attack and eventually becomes weary and cranky in the presence of chronic indigestion or regurgitation of food.
What are Simple Tips to Manage Acid Reflux at Night?
Managing acid reflux requires a combination of dietary, positional, and lifestyle adjustments. Here’s how you can ease symptoms and enjoy uninterrupted sleep:
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Elevate Your Sleeping Position: Sleeping flat makes it easy for stomach acid to flow back into the esophagus. Therefore, raise the head of your bed by 4 to 6 inches using bed risers or a wedge pillow. The elevated position can decrease the number and severity of symptoms at night.
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Healthy Lifestyle Habits: Losing weight or keeping fit will also reduce pressure on the stomach and ease acid reflux. Quitting smoking is another significant step since smoking weakens the lower esophageal sphincter, a barrier that keeps acid from coming back. Loose-fitting clothing can help to avoid added pressure on your abdomen, and it may be beneficial to include these changes in your nightly routine.
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Monitor Your Diet: Some foods are known to cause acid reflux. These include spicy foods, chocolate, citrus fruits, tomatoes, caffeine, alcohol, and foods high in fat. Maintain a food diary to identify what triggers your acid reflux, and avoid it, especially during the evening.
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Plan Your Meals Wisely: Timing matters in acid reflux. Avoid having heavy meals or snacks close to bedtime, and maintain an upright posture for at least three to four hours after the last meal of the day. Eat small portions of food often during the day instead of a heavy dinner.
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Medication When Necessary: Over-the-counter medications like antacids, H2 blockers, or proton pump inhibitors (PPIs) can manage acid reflux with the neutralization of stomach acid or its reduction in the process of production. Still, these must not be used as a definitive treatment but only as an addition to lifestyle measures. Always make sure to consult a doctor beforehand.
What is the Best Sleeping Position to Avoid Acid Reflux?
Our sleeping position can significantly impact acid reflux. Experts recommend sleeping on the left side, as this position may prevent stomach acid from traveling back into the esophagus. The anatomy of the stomach ensures that acid stays confined to the stomach pouch, minimizing discomfort.
What are the Trigger Foods to Avoid?
Apart from eating at the right time, what you eat is also crucial. Some foods like mint, onions, garlic, and carbonated drinks also trigger reflux. Remember, each person has his or her triggers. Keeping a diary of what we eat and our symptoms can help us identify and avoid specific foods that cause reflux.
The Bottom Line:
Acid reflux is a very common phenomenon that does not need any specific medical attention unless symptoms are seen several times a week despite some lifestyle modifications. It might indicate GERD in that case, for which a person is needed to seek medical help and follow treatment accordingly.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
