Acid reflux, also known as heartburn, is not just a daytime nuisance-it can disrupt your nights, too. When acid from the stomach flows back into the esophagus, it creates a burning sensation that can make falling asleep challenging. For millions of Americans, nighttime acid reflux is a recurring issue that robs them of restorative sleep. The good news? With a few lifestyle changes and targeted strategies, you can manage acid reflux at night and improve your sleep quality. Nighttime acid reflux can disrupt your sleep and negatively affect your overall well-being. Simply adjusting your meal timing, adopting a better sleeping position, avoiding trigger foods, and making healthy lifestyle choices, you can significantly reduce acid reflux symptoms and enjoy a restful night's sleep.Why Does Acid Reflux Get Worse at Night? Gravity is a big factor in keeping stomach acid where it belongs. During the day, when you are upright, gravity keeps acid in the stomach. However, once you lie down, acid can easily seep into the esophagus, causing discomfort. Furthermore, swallowing decreases during sleep, reducing the esophagus's ability to clear acid effectively.Other lifestyle habits also trigger acid reflux at night. The risk of experiencing acid reflux symptoms is more likely when taking large meals, consuming trigger foods, or lying down soon after dinner. Some medical conditions such as obesity, hiatal hernia, and delayed stomach emptying are other causes of this condition. Additionally, smoking and alcoholism have been linked to this condition. Importance of Managing Nighttime Acid Reflux Nighttime acid reflux not only can be uncomfortable, but it is potentially dangerous as well. Excess stomach acid over a period of time exposes the esophagus to these conditions, thereby risking the formation of esophagitis, Barrett's esophagus, and even more perilously, raising the chance for esophageal cancer. Besides, one loses sleep with an attack and eventually becomes weary and cranky in the presence of chronic indigestion or regurgitation of food.Simple Tips to Manage Acid Reflux at NightManaging acid reflux requires a combination of dietary, positional, and lifestyle adjustments. Here's how you can ease symptoms and enjoy uninterrupted sleep: 1. Plan Your Meals WiselyTiming matters in acid reflux. Avoid having heavy meals or snacks close to bedtime, and maintain an upright posture for at least three to four hours after the last meal of the day. Eat small portions of food often during the day instead of a heavy dinner. 2. Elevate Your Sleeping PositionSleeping flat makes it easy for stomach acid to flow back into the esophagus. Raise the head of your bed by 4 to 6 inches using bed risers or a wedge pillow. The elevated position can decrease the number and severity of symptoms at night time. 3. Monitor Your DietSome foods are known to cause acid reflux. These include spicy foods, chocolate, citrus fruits, tomatoes, caffeine, alcohol, and foods high in fat. Maintain a food diary to identify what triggers your acid reflux, and avoid it, especially during the evening. 4. Healthy Lifestyle HabitsLosing weight or keeping fit will also reduce pressure on the stomach and ease acid reflux. Quitting smoking is another significant step since smoking weakens the lower esophageal sphincter, a barrier that keeps acid from coming back. Loose-fitting clothing can help to avoid added pressure on your abdomen, and it may be beneficial to include these changes in your nightly routine. 5. Medication When NecessaryOver-the-counter medications like antacids, H2 blockers, or proton pump inhibitors (PPIs) can manage acid reflux with the neutralization of stomach acid or its reduction in the process of production. Still, these must not be used as a definitive treatment but only as an addition to lifestyle measures. Always make sure to consult your doctor beforehand.Also Read: Foods That May Be Giving You Acid Reflux: How To Tame The Burn Best Sleeping Position to Avoid Acid RefluxThe position in which you sleep can significantly impact acid reflux. Experts recommend sleeping on your left side, as this position prevents stomach acid from traveling back into the esophagus. The anatomy of the stomach ensures that acid stays confined to the stomach pouch, minimizing discomfort. Avoiding Trigger FoodsApart from eating at the right time, what you eat is also crucial. Some foods like mint, onions, garlic, and carbonated drinks also trigger reflux. Remember, each person has his or her triggers. Keeping a diary of what you eat and your symptoms can help you identify and avoid specific foods that cause reflux. When to Checking In With A DoctorIt is a very common phenomenon of acid reflux that does not need any specific medical attention unless symptoms are seen several times a week despite some lifestyle modifications. It might indicate GERD in that case, for which the patient would need to seek medical help and follow treatment accordingly.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare provider for personalized recommendations regarding any treatment and management.Association Between Non-erosive Reflux Disease and High Risk of Obstructive Sleep Apnea in Korean Population. J Neurogastroenterol Motil. 2014Gastroesophageal reflux - discharge. NIHAcid Reflux / GERD Overview. American College of Gastroenterology Eating, Diet, & Nutrition for GER & GERD. NIH
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