Nighttime heartburn affects four out of five people who suffer regular heartburn and acid reflux. The discomfort and bitter taste can make sleep uncomfortable, even elusive.
Fortunately, sometimes all it takes to prevent nighttime heartburn is a few lifestyle changes. We turned to the heartburn experts to get their tips on stopping nighttime heartburn before it hits — so you can sleep well tonight.
1. Sleep on your left side.This position seems to help reduce nighttime heartburn symptoms, says David A. Johnson, MD, internal medicine division chief at Eastern Virginia School of Medicine, Norfolk, Va. To remember which side to sleep on, Johnson offers this memory trick: Right is wrong.
2. Lose weight, even a little. Heartburn often just gets worse as you gain weight, but losing as little as two and a half pounds can help reduce heartburn symptoms .
3. Sleep with your upper body elevated. When you lay flat in bed, your throat and stomach are basically at the same level, making it easy for stomach acids to flow up your esophagus, causing heartburn. You can elevate your body in two ways: Put the head of your bed on 4- to 6-inch blocks.And sleep on a wedge-shaped pillow that’s at least 6 to 10 inches thick on one end. Don’t substitute regular pillows; they just raise your head, and not your entire upper body.
4. Wear loose-fitting clothes. Tight clothes, especially near your waist, can put pressure on your stomach, leading to heartburn symptoms.
5. Avoid foods that trigger your heartburn. Foods that trigger heartburn differ from person to person. Common foods and drinks that can cause heartburn and interrupt sleep include alcohol; caffeinated drinks like colas, coffee, and tea; chocolate and cocoa; peppermint; garlic; onions; milk; fatty, spicy, greasy, or fried foods; and acidic foods like citrus or tomato products. Keep a food diary to help you track which foods may trigger your heartburn.