5 Practical Tips to Reduce Heartburn Symptoms at Night
There is nothing more disruptive than having heartburn symptoms occurring at night. According to a Gallup Organization poll, nearly eight in ten heartburn sufferers experience painful nighttime symptoms. The symptoms that they experience typically stop them from falling asleep or wake them up in the middle of the night. Per 40 percent of the respondents, the symptoms eventually slow down the following day.
If you are thinking about how you can address this problem, here are five practical tips for you on how to reduce heartburn at night:
1. Maintain a good eating and drinking habit
Keep in mind that the factors of what, when, and how you consume foods and beverages can directly or indirectly affect your heartburn symptoms. Take note of the following:
- Have your dinner two to three hours before sleeping. Lying down with a full stomach right after eating will cause your stomach content to press against your lower esophageal sphincter (LES).
- Eat a big meal during lunch instead. This is because doing so at dinner will make your stomach work and release gastric juices that may intensify your heartburn.
- Late-night snacking should not be practiced as this can cause symptoms to arise. If you want to do so, have your last snack no later than three hours before bedtime.
- Avoid trigger foods and beverages that include spicy foods, citrus fruits, juices, coffee, and alcohol.
2. Have a proper sleeping position
Did you know that even your sleeping position can cause the symptoms of your heartburn? If you have varying positions, consider the following:
- Sleep with your head on an incline. The chances are that lying down flat causes the stomach’s content to press against the LES. With the head a little higher, it can reduce pressure and keeps the stomach content in the stomach.
- Sleep on your left side as studies have shown that this particular position aids proper digestion by removing stomach acid.
3. Wear loose-fitting bedclothes
Did you also know that clothes that fit tightly around your abdomen can squeeze the stomach? According to the National Sleep Foundation, this forces your food content up against the LES and to reflux into your esophagus! This is why you should consider what you put on because simple as what you wear while sleeping can affect your heartburn.
4. Quit smoking
If you are a smoker and you have heartburn symptoms, you should consider quitting all the more. This is because the nicotine content in your cigarette can weaken your LES, which can allow your stomach content to get into your esophagus and causes that burning feeling. On top of that, smoking can trigger the production of stomach acid, which is why you should stop smoking altogether.
5. Take an Antacid
If you experience frequent heartburn at night, it’s good to take an antacid before going to bed. For instance, an H2 blocker typically takes 30 to 90 minutes for it to work and can last for several hours, where the symptoms can improve for up to 24 hours. For best results, consult with your doctor beforehand to see what medications to take.
Frequent heartburn symptoms at night can be addressed if you follow certain protocols and have healthy habits. All it takes is to maintain good eating and drinking practices, have a proper sleeping position, wear loose-fitting clothes, quit smoking, and take an Antacid when it strikes.
If you follow the tips discussed above yet continue to experience the symptoms, be sure to consult your doctor to get proper recommendations, medications, and treatment options.
If you’re looking for more health tips about the best way to alleviate your heartburn symptoms, be sure to check out the Heartburn No More website for useful tips!