Have you ever woken up in the middle of the night with a burning sensation in your chest, a sour taste in your mouth, or an uncomfortable burp? These symptoms could be signs of Gastroesophageal Reflux Disease (GERD), commonly known as acid reflux. This condition can significantly impact sleep quality, leading to fatigue and other health issues.
We spoke to Dr Snigdha Vartak, Founder and Chief Consultant, Samanwaya Ayurveda Clinic, to understand the causes of acidic burps at night, their impact on sleep, and Ayurvedic remedies for relief.
Why Do Acidic Burps Occur at Night?
Dr Vartak explains, "Acidic burps at night are a sign of a disorder named GERD, which happens when the valve connecting the oesophagus and stomach becomes lax. This allows stomach acid to seep into the oesophagus, causing discomfort."
According to a study by Journal of Gastroenterology and Hepatology, individuals experiencing night time GERD may wake up more often choking or coughing or with regurgitation (ie, an acid or sour taste in their mouth) at nighttime.
From an Ayurvedic perspective, GERD is referred to as Urdhvaga Amlapitta and is caused by an imbalance in digestive fire (Agni). Dr Vartak highlights some common dietary and lifestyle habits that can trigger acid reflux:
- Incompatible food combinations (Viruddha Ahara)
- Consumption of contaminated or heavily processed foods
- Spicy or fried food
- Frequent intake of fermented foods
- Regular consumption of aerated beverages
How GERD Affects Sleep
One of the most significant symptoms of GERD is disrupted sleep. "While sleeping, you lie down, making it easier for gastric acid to flow back into the oesophagus. This can lead to heartburn, nausea, bloating, difficulty swallowing, and even chronic cough," explains Dr Vartak.
Other symptoms that may disturb sleep include:
- Heartburn, which worsens after eating or at night
- Chest pain
- Nausea and bloating
- Difficulty swallowing
- Regurgitation of food or sour liquid
- Feeling of a lump in the throat
- Chronic cough or laryngitis
When left unmanaged, frequent sleep disruptions due to GERD can lead to daytime fatigue, irritability, poor concentration, and even an increased risk of mental health issues like anxiety and depression.
Also read: Can Spicy Food Trigger Acid Reflux? Expert Explains How It Exacerbates Your Symptoms
Ayurvedic Tips to Prevent Night-time Acidic Burps
The good news is that acid reflux can be managed with simple dietary and lifestyle modifications. Dr Vartak shares Ayurvedic recommendations to reduce acidity and improve sleep quality:
1. Modify Your Diet
- Reduce meal portions and increase fibre intake to feel full with smaller meals.
- Drink plenty of water to aid digestion.
- Avoid sour foods like citrus fruits, tamarind, raw mango, tomatoes, alcohol, and spicy foods (e.g., green chilli, garlic, black pepper).
- Limit fried and fatty foods, including dishes with makhani gravy, heavy mayo, and butter.
- Include alkaline vegetables like pumpkin, white gourd, ridge gourd, snake gourd, and okra in your meals.
2. Adjust Your Lifestyle
- Eat dinner early, preferably before 7:00 PM.
- Sleep early, around 10:00 PM, to align with the body's natural digestive cycle.
- Exercise regularly to maintain a healthy weight and improve digestion.
- Chew food properly to aid digestion and prevent acidity.
If you work late-night shifts, Dr Vartak suggests consuming buttermilk, pomegranate, warm water, or herbal drinks like Kashaya or Amla Sharbat instead of heavy meals.
3. Herbal Remedies for Relief
Ayurveda recommends certain herbs to soothe acid reflux and strengthen digestion. According to Dr Vartak, beneficial herbs include:
- Amla (Indian gooseberry)
- Licorice (Yashtimadhu)
- Pomegranate
- Coriander
- Kokum (Garcinia)
- Ash gourd
- Cardamom
- Cumin
- Harda (Haritaki)
4. Be Cautious with Medications and Health Conditions
Certain medicines, such as painkillers, antibiotics, blood pressure medications, antidepressants, and birth control pills, can trigger acidity. If you are on these medications, dietary modifications are crucial. Additionally, poorly controlled diabetes can damage the oesophageal nerves, leading to weakened lower oesophageal sphincter (LES) function. This increases the risk of acid reflux, making it essential to manage blood sugar levels effectively.
5. Avoid Smoking and Alcohol
Tobacco, smoking, and alcohol can weaken the LES, making acid reflux worse. Cutting back on these habits can significantly improve symptoms and sleep quality.
Conclusion
Acidic burps at night may seem like a minor issue, but chronic acid reflux can lead to serious complications if left untreated. Simple lifestyle adjustments, conscious eating habits, and Ayurvedic remedies can help prevent GERD and promote better sleep.
If symptoms persist despite making changes, it’s essential to consult a healthcare professional for a personalised treatment plan. By following Dr Snigdha Vartak’s Ayurvedic insights, you can take a holistic approach to digestive health, ensuring restful nights and a healthier life.