Easing Your Heartburn Symptoms For Better Sleep: Our Guide

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Restful sleep is important to your overall health. That’s because it keeps you alert, strengthens your immune system, and sustains your energy throughout the day. However, some health conditions can keep you up at night, such as heartburn, or more commonly known as acid reflux. It triggers when your stomach acid juices head back into your food pipe, mouth, or lungs. As a result, you encounter a bitter or acidic taste in your mouth or suffer from a burning sensation in your chest. 

You may also experience nausea, chronic cough, chest pain, asthma, bloating, and belching. Fortunately, there are various ways to ease your heartburn symptoms and help you get your much-needed rest, like the following:

1. Elevate your upper body when sleeping

Laying flat in bed means your throat and stomach are at the same level, which allows your stomach acids to flow up your esophagus easily. To prevent heartburn, elevate your upper body when sleeping. You can do this by sleeping on a wedge-shaped pillow with at least six to ten inches thickness on one end or putting the edge of your bed on four to six blocks. Consider also investing in a MedCline acid reflux pillow to help you enjoy a good night’s rest.

2. Avoid foods that trigger your acid reflux

Some foods are known to ease heartburn, while others may trigger it. Because of this, many attempts to consume mustard for acid reflux. 

Remember that triggers differ from person to person, so it’s advisable to track which foods worsen your health condition by keeping a food diary. Avoiding common food and drinks that can cause heartburn is also a good starting point. These include: 

  • Alcohol
  • Cola
  • Coffee
  • Tea
  • Chocolate 
  • Peppermint
  • Garlic
  • Onion
  • Milk
  • Fatty, fried, spicy, or greasy foods
  • Citrus fruits 
  • Tomato

3. Lose your excess weight

Excess weight can worsen your heartburn. To reduce your acid reflux symptoms, lose even as little as 2.5 pounds by maintaining a healthy diet, and making time for regular exercise. When working out, wait several hours after eating to give your stomach ample time to empty itself.

4. Don’t indulge in midnight snacks

Munching on tasty treats in the middle of the night may seem like a good idea, especially when you are binge-watching your favorite TV show. However, indulging in midnight snacks and heavy meals before your bedtime can put pressure on your stomach. Therefore, try eating a smaller meal in the evening and avoid eating two to three hours before sleeping. This way, you can reduce your stomach acid and let your stomach partially empty its contents. 

5. Consult with your doctor

Heartburn symptoms can sometimes be overwhelming, so if they persist, consult your doctor right away. Your physician can prescribe you medications you can take to manage your symptoms. Don’t forget to discuss all medicines you take as some may cause or worsen your health condition, such as drugs for heart and blood pressure, hormones, and depression.


Dealing with heartburn is bothersome, especially when its symptoms keep you up for hours at night. The good news is that you now have better chances of efficiently managing them and getting quality good night’s sleep by following the tips listed in this guide. 

If you wonder if baking soda and acid reflux are connected, you can find them on our posts. Reflux Away is a heartburn resource that offers detailed guides and helpful information about acid reflux. Stay informed about heartburn and how to manage its symptoms by reading our other articles!

If you’re looking to treat your heartburn, visit our Heartburn No More website for some extremely useful tips.