Category: | Remedies

9 Tips To Relieve Your Heartburn At Night For A Peaceful Sleep

Millions of people around the world are not able to have a peaceful night’s sleep because of the burning pain in their chest or abdomen. They are suffering from acid reflux and the heartburn is keeping them awake. As a result, they are less well rested and more stressed out. Stress worsens the acid reflux symptoms. This is a vicious cycle.

There are a few tips one can use to minimize your chances of getting acid reflux at night. Give them a try and see if they work for you.

1. Do not eat large meals too close to bedtime

This is the most common mistake most people make. When you eat large meals, the food in your stomach will push the acids up to your esophagus. So, eat small, light meals and eat them at least 2 to 3 hours before bedtime. In the event that some acid does rise up, the pain in your chest would have subsided by bed time.

2. Do not eat foods that cause acid reflux

Avoid citrus fruits, spicy food, carbonated beverages, caffeine loaded drinks, alcohol, etc. You will need to find out which foods are causing you to have heartburn. Keep a food journal and monitor what you eat and the effects these food has on you.

3. Do not lie down immediately after eating

If you lie down immediately, the acid will just slide out of your stomach and up your esophagus. Since your stomach is full, the chances of this happening are really high.

4. Lie on an elevated headrest

Use gravity to your advantage. If your stomach is lower than your throat, it will be much more difficult for the acids to rise up into your esophagus. You may use 2 pillows to elevate your head, or you may sleep on an incline chair that is comfortable.

5. Wear loose fitting clothes to bed

If your shorts are too tight, you will be placing pressure on your midsection. This is best avoided if you have acid reflux.
6. Try and sleep on your left side

Many acid reflux patients report relief from sleeping on their left side. Since the stomach is on the right, if you sleep on your right, you may place pressure on it and force the acids up.

7. Do not smoke before bedtime

Quit this awful habit if possible. Smoking causes the lower esophageal sphincter to relax and this will result in acids coming out of the stomach. There is nothing good that can come out of smoking. Do quit.

8. Try to meditate before bed

This may sound hokey pokey, but stress is one of the causes of acid reflux. Spend some time at night unwinding and releasing the stresses on your mind.

9. Chew on gum for 30 minutes

Chewing on gum for 30 minutes before bedtime has been shown to reduce heartburn. Saliva is a natural antacid.

These are some of the tips you may employ to keep your acid reflux in check and sleep peacefully. Try them out and you may be pleasantly surprised.

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