How To Manage Acid Reflux At Night For Better Sleep

Acid reflux can flare up after a large meal, especially if it is rich or highly acidic. You may also experience symptoms if you lie down too soon after you finish eating. The stomach acid rises into the esophagus, which causes heartburn and other symptoms. You may be able to manage acid reflux if you only experience it occasionally, but chronic acid reflux, also known as gastroesophageal reflux disease (GERD), may require treatment. 

What Is Acid Reflux?

The contents of the stomach are only supposed to travel one way: down. Acid reflux is characterized by stomach acid traveling up back into the esophagus and throat. When acid creeps into places it does not belong, you will feel the results. Acid irritates the tissues and causes inflammation in the esophagus, which runs from the stomach up through your chest to the throat. 

Nearly everyone has experienced the occasional bout of acid reflux, which may feel like burning stomach pain or indigestion after eating. You may also experience a burning sensation in the sternum area, or heartburn. Occasional acid reflux is not a disease, but constant acid reflux can cause real damage.

Why Is Acid Reflux Worse At Night?

Many people experience acid reflux if they eat too late and do not wait before lying down to go to sleep. Gravity works against you, as lying flat makes it easier for the contents in the stomach to enter the esophagus. The size and contents of your meal also play a role in acid reflux development. Drinking alcohol, smoking, or other lifestyle factors, such as taking certain medications, can make heartburn worse. 

Chronic acid reflux can interfere with sleep quality, according to the U.S. National Library of Medicine. Making small adjustments to your nighttime routine can help improve sleep and reduce heartburn or acid reflux symptoms at night. Continue reading to learn more.

Elevate Your Sleeping Position

If you have acid reflux, sleep experts recommend that you elevate your head four to six inches higher than your stomach. Extra pillows may not be sufficient, though, so you may require a special wedge support block or pillow. You can also use risers at the head of your bed to confirm that your head is elevated. 

Make Some Lifestyle Modifications

If you are overweight or obese, losing weight may help alleviate symptoms of acid reflux, such as heartburn. There are so many diets and weight loss programs available, so losing weight is very doable, so long as you can motivate yourself. You can also try our Full Body Cleanse to help improve your overall health. If you smoke, consider reducing your intake or quit entirely. Finally, choose pajamas or clothes that are not too tight when you go to bed, as putting extra pressure on the stomach may worsen acid reflux symptoms. 

Plan Dinnertime And Bedtime

Whatever you do, do not go to bed soon after finishing your dinner. Ideally, stay up for at least three to four hours after your last meal or snack. When you eat smaller meals throughout the day, you’ll be less inclined to eat a large meal for dinner. You can also make lunch your biggest meal of the day to reduce the size of your meal for dinner. 

Consider Medication

If you can avoid non-steroidal anti-inflammatory medications, such as ibuprofen, naproxen, and aspirin, that would be ideal. Choose acetaminophen when you need an over-the-counter pain reliever. You can also experiment with antacids to provide quick acid reflux relief. If symptoms persist, talk with your healthcare professional to develop a plan of action. 

Check Your Diet

Last, but certainly not least, you have the easiest way to correct symptoms. Besides eating smaller portions more frequently, it is best to avoid foods that cause problems when eaten too close to bedtime. Limit drinks that contain caffeine and avoid alcohol, in addition to avoiding highly acidic fruits and vegetables. The more acidic your meal, the more likely you are to experience acid reflux symptoms.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.