7 Common Causes Nighttime Acid Reflux and What to Do

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If you suffer from acid reflux regularly, you’ve undoubtedly discovered the hard way that symptoms can worsen when you’re attempting to sleep. Because lying flat prevents gravity from assisting in the movement of food and acids through your digestive system, the acid is permitted to pool and cause complications.

If acid reflux is not treated correctly, as well as in helping you sleep better. Fortunately, there are specific measures you can take to lessen the frequency and severity of acid reflux and the difficulties that come with it.

Here are common causes of acid reflux at night and what to do:

1. Improper Alignment of the Spine

It’s quite common for acid reflux to be caused by a misalignment of the spine. In fact, it’s estimated that 80 percent of the world’s population is walking around with a misaligned spine, so it’s a big issue.

The misalignment of the spine can cause an abnormality in the esophagus, especially when you’re lying down. The kink causes the esophagus to narrow, allowing acid to pool up and cause issues like acid reflux.

To remedy this, try to ensure that your spine is aligned correctly. Improper alignment of the spine can be caused by poor posture, sitting in an office chair, or sleeping on an unsupportive mattress.

2. Eating Before Bed

The acid in your stomach needs to move down your esophagus and into your intestines before bed. For this reason, Eating before bed is a big no-no, especially if you have symptoms of acid reflux. If food is pooling up in your stomach, it’s going to cause issues like acid reflux.

Eat dinner early in the evening and wait a few hours before bed. If you’re hungry in the middle of the night, try having some warm milk, which will help your body digest food and put you back to sleep.

3. Dehydration

Staying hydrated is essential to protect your whole body. This is why a healthy body can handle the pressures of gravity and acid reflux better than one that’s dehydrated.

Your body will be more prone to acid reflux if you don’t drink enough water. Make an effort to consume the required eight glasses of water every day.

4. Stress

Stress is a big contributor to acid reflux. When you’re stressed, your body releases cortisol, a hormone that drives acid production. 

When cortisol is high, it can prevent the digestive system from doing its job. This can cause acid reflux. One way to help relieve stress is to meditate or do yoga before bed.

5. Eating Spicy Foods

Spicy foods cause heartburn, and heartburn can linger for a few hours after eating the spicy food. In some cases, heartburn can be so bad that people experience acid reflux.

You should avoid spicy meals if you want to get rid of acid reflux at night.

7. Obesity

Being obese can cause several health problems, including acid reflux. Since excess weight puts more significant pressure on the belly, which can cause acid to go up the esophagus and create acid reflux, being overweight increases your chances of experiencing acid reflux.

Furthermore, if you’re overweight, the extra weight can compress some of your internal organs and make it more difficult for them to function correctly.

8. Alcohol and Smoking

Alcohol is a diuretic that can dehydrate you and make it more difficult for your body to handle the pressures of gravity. Smoking can produce all sorts of health problems, including acid reflux. It causes acid reflux because it causes dehydration, making it more difficult for your body to handle the pressures of gravity. If possible, avoid smoking and drinking towards the night to prevent acid reflux.


Acid reflux is no joke. It can be a very painful condition, and it can keep you up at night. You don’t have to suffer from acid reflux. With the help of a doctor, you can find the best way to alleviate your symptoms.

Reflux Away is your heartburn resource. We help you learn more about heartburn or acid reflux, how it impacts your physical and mental well-being, and how you can treat it with our detailed guides and articles, like do probiotics help with acid reflux, and other resources to help you find relief for acid reflux. Check out our site today!