Nighttime heartburn, characterised by a burning sensation in the chest, regurgitation, and discomfort, can significantly disrupt your sleep and overall well-being. If you find yourself struggling with acid reflux when the sun goes down, rest assured that there are effective strategies to alleviate nighttime heartburn and promote a restful night's sleep.
Ways To Get Relief From Acid Reflux
1. Adjust Your Sleeping Position
Elevating the upper body while sleeping can help prevent stomach acid from flowing back into the oesophagus. Consider using a wedge pillow or raising the head of your bed by a few inches. This simple adjustment can make a significant difference in reducing nighttime heartburn.
2. Time Your Meals Wisely
Be mindful of when you eat your evening meals. Consuming large meals close to bedtime can trigger acid reflux. Aim to finish dinner at least two to three hours before lying down to give your body ample time to digest food and reduce the risk of nighttime heartburn.
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3. Choose Your Foods Wisely
Certain foods and beverages can exacerbate acid reflux. Limit the intake of acidic, spicy, and fatty foods, as well as caffeine and alcohol in the evening. Opt for lighter, easily digestible meals that are less likely to cause irritation to the oesophagus.
4. Stay Hydrated, but Avoid Overdoing It
While staying hydrated is essential for overall health, excessive fluid intake before bedtime can increase the likelihood of acid reflux. Try to consume most of your fluids earlier in the day and limit large sips close to bedtime to avoid putting additional pressure on the stomach.
5. Incorporate Gentle Exercise into Your Routine
Regular physical activity can promote healthy digestion and reduce the frequency of acid reflux. However, intense exercise too close to bedtime may worsen symptoms. Consider incorporating gentle activities like walking or yoga into your evening routine to support digestion without triggering heartburn.
6. Manage Stress
Stress and anxiety can contribute to acid reflux symptoms. Practice stress-reducing techniques such as deep breathing, meditation, or progressive muscle relaxation to promote relaxation and minimise the impact of stress on your digestive system.
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7. Over-the-Counter Antacids
If occasional nighttime heartburn persists, over-the-counter antacids can provide quick relief by neutralising stomach acid. However, it's essential to consult with a healthcare professional before using them regularly or if symptoms persist.
Bottomline
Nighttime heartburn and acid reflux can be challenging, but with proactive lifestyle adjustments, relief is within reach. By making mindful choices in your sleeping position, meal timing, food selection, and stress management, you can minimise the impact of acid reflux and enjoy more restful nights. If symptoms persist or worsen, consult with a healthcare professional for personalised advice and treatment options.