Gina Johnson
Sleep is vital for our health and wellbeing, but for those who suffer from heartburn, it can be elusive. Heartburn is a symptom of gastroesophageal reflux disease (GERD), which affects an estimated 20% of Americans. GERD is a chronic condition where stomach acid flows up into the oesophagus, causing a bitter taste, discomfort, and pain. This can be exacerbated by lying down, as it becomes easier for reflux to occur, and the reduced saliva production during sleep means acid can remain in the oesophagus for longer. However, there are several strategies that can help to prevent heartburn and improve sleep quality for those with GERD.
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What You'll Learn
Sleep on your left side
Sleeping on your left side is one of the most effective ways to prevent heartburn and acid reflux at night. This is because, when you sleep on your right side, your stomach is positioned higher than your oesophagus, which can cause stomach acid to flow up your oesophagus. Sleeping on your left side helps to prevent this backflow of stomach acid, reducing the risk of acid reflux and minimising heartburn symptoms.
A 2016 review found that sleeping on your left side reduces oesophageal acid exposure by up to 71%. A 2022 study published in The American Journal of Gastroenterology also found that, while the position you sleep in doesn't affect the frequency of acid backing up into the oesophagus, the acid is cleared much faster when participants slept on their left side. This suggests that sleeping on your left side can help to reduce heartburn pain and the risk of tissue damage caused by prolonged exposure to stomach acid.
If you're used to sleeping on your back or right side, it may take some time to get used to sleeping on your left. One trick to remember which side to sleep on is to think \"right is wrong\". You can also try using a full-body pillow or propping yourself up with pillows to discourage turning onto your back or stomach during the night.
Sleeping with your upper body elevated can also help to prevent acid reflux and heartburn. You can elevate your upper body by placing a wedge-shaped pillow under your head and chest or by raising the head of your bed with 4- to 6-inch blocks.
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Avoid trigger foods and drinks
Avoiding trigger foods and drinks is a crucial step in preventing heartburn. The foods and drinks that trigger heartburn vary from person to person, but there are some common culprits. These include:
- Alcohol
- Caffeinated drinks like coffee, tea, and colas
- Chocolate and cocoa
- Peppermint
- Garlic
- Onions
- Milk
- Fatty, spicy, greasy, or fried foods
- Acidic foods like citrus fruits and tomatoes or tomato products
It is important to note that trigger foods and drinks may differ for each individual. Keeping a food diary can help identify specific trigger foods and manage heartburn symptoms effectively. Additionally, it is recommended to avoid eating meals two to three hours before bedtime to reduce stomach acid and allow partial digestion before sleeping.
While it may be challenging to eliminate all trigger foods, moderation is essential. Try to avoid consuming problem foods late in the evening, closer to bedtime, to prevent them from lingering in your stomach and causing heartburn when you lie down. Instead, opt for small, frequent meals and choose non-triggering foods to help manage your heartburn symptoms.
If you are unsure whether a particular food or drink is triggering your heartburn, it is advisable to consult a doctor or a gastroenterologist, who can help develop a specific treatment plan. They may recommend lifestyle changes, medications, or other treatments to manage your heartburn effectively.
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Elevate your upper body
If you are suffering from heartburn, one way to help alleviate the symptoms is to elevate your upper body when you sleep. This can be done in several ways. Firstly, you could try raising the head of your bed by 4 to 6 inches, so that your head and chest are elevated. This can be achieved by placing blocks under the top end of the bed. However, this may not be a good option if you share a bed with a partner.
Another way to elevate your upper body is to use a wedge pillow, which is at least 6 to 10 inches thick at one end. This will keep your upper body on an incline and prevent reflux. A full-body pillow can also help to prevent you from sleeping on your stomach, which can worsen symptoms. It is important to note that regular pillows are not a good substitute for a wedge pillow, as they only raise your head and not your entire upper body.
You can also adjust the elevation of your upper body by experimenting with different angles to find the most comfortable position for you. This can be done using an adjustable bed frame, which allows you to find the optimal position to suit your needs.
By elevating your upper body, you are using gravity to help decrease the risk of acid reflux and heartburn. This is because, when lying flat, your throat and stomach are at the same level, making it easy for stomach acids to flow up your oesophagus. Elevating your upper body helps to prevent this backflow of stomach acid, reducing the symptoms of heartburn.
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Lose weight
Losing weight can be an effective way to reduce heartburn and improve sleep. Excess body weight is a risk factor for heartburn, and even a small amount of weight gain can increase the likelihood of experiencing heartburn. The mechanism behind this is not well understood, but it is believed that excess fat around the belly increases pressure on the stomach, forcing fluid up into the oesophagus. This can cause a painful burning sensation in the chest.
To lose weight, it is important to create a calorie deficit by burning more calories than are consumed. A heart-smart diet that is controlled in calories is recommended. It is not necessary for the diet to be high in fat, high in carbs, or low in protein; instead, it should be tailored to an individual's age, activity level, gender, and weight loss goals. For example, daily calorie intake should be no lower than 1,200 calories and no higher than 2,400 calories. It is also beneficial to incorporate physical activity into your routine, aiming for 150 minutes of moderately vigorous exercise per week. Walking, cycling, and swimming are good low-impact options.
When trying to lose weight, it is important to avoid crash diets or extreme changes in eating habits, as these can be unsustainable and harmful to health. Instead, focus on consuming nutritious foods like vegetables, fruits, lean proteins, whole grains, and healthy fats found in nuts and avocados. Eating smaller, more frequent meals can help prevent overeating and reduce abdominal pressure. It is also important to stay well-hydrated, drinking plenty of water throughout the day.
By losing weight, individuals may find relief from heartburn symptoms, improving their sleep quality. However, it is always recommended to consult with a healthcare professional before starting a weight loss journey, especially if there are underlying health conditions.
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Chew gum
Chewing gum is a popular home remedy for heartburn, which is often caused by acid reflux. The act of chewing gum stimulates saliva production, which can help to neutralise stomach acid and reduce acid reflux symptoms. Saliva contains bicarbonate, which can help to dissolve stomach acid and soothe the oesophagus.
Chewing gum may also encourage swallowing, which can help to clear acid from the oesophagus. A 2005 study found that chewing sugar-free gum for half an hour after eating may reduce symptoms of acid reflux. Another study in 2001 found that chewing sugarless gum for an hour after a large breakfast reduced acid reflux for up to three hours.
However, the effectiveness of chewing gum to reduce acid reflux is not universally accepted, and there is limited research to support this. Chewing gum can also have negative effects, such as increased air swallowing, which can lead to bloating and increased pressure on the stomach, potentially triggering or worsening acid reflux symptoms. Certain gum flavours or additives, such as peppermint or spearmint, can relax the lower oesophageal sphincter (LES), allowing stomach acid to flow back up into the oesophagus and exacerbating acid reflux symptoms.
It is recommended to chew sugar-free gum, as sugary gum can be detrimental to oral hygiene, damaging tooth enamel and increasing the risk of cavities. Sugar-free gum with xylitol can help to reduce cavity-causing bacteria in the mouth.
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Frequently asked questions
There are several ways to reduce the symptoms of heartburn at night. Firstly, it is recommended to sleep on your left side. Sleeping on your left side helps prevent stomach acid from flowing back into the oesophagus, reducing heartburn and discomfort. Secondly, you can try to elevate your upper body with a wedge pillow or by putting blocks under your bed. This helps to prevent acid reflux, a common cause of heartburn. Finally, it is advised to avoid eating meals 2 to 3 hours before bedtime to reduce stomach acid and allow the stomach to partially empty its contents before you sleep.
Common foods and drinks that can cause heartburn and interrupt sleep include alcohol, caffeinated drinks, chocolate, peppermint, garlic, onions, milk, fatty, spicy, greasy, or fried foods, and acidic foods like citrus or tomato products. It is important to note that trigger foods differ from person to person, so keeping a food diary can help you identify your specific triggers.
In addition to dietary changes, there are several lifestyle changes you can make to prevent heartburn. These include losing weight, wearing loose-fitting clothing, quitting smoking, and allowing a couple of hours after a meal before exercising. If you are taking any medications, it is also worth checking if they may be causing or worsening your heartburn.
