1)
Prop Yourself Up for Better Sleep:
Lying down makes it
easier for stomach acids to splash up into your esophagus. To keep acid down,
use gravity. Place an extra pillow or two under your shoulders or use a
wedge-shaped pillow to prop yourself up. Sleeping on your left side can also
help digestion.
2)
Eat Earlier to Ease Heartburn at Night:
Going to bed on a full stomach increases your risk of
nighttime heartburn. A full stomach puts pressure on the valve at the top of
the stomach, which is supposed to keep stomach acid from leaking into the
esophagus. So eat at least two to three hours before bedtime to give your
stomach time to empty. Try early dinners and avoiding snacks at night.
3)
Skip Chocolate Dessert and Coffee:
Both of these after-dinner treats can trigger heartburn in
some people. Other common offenders to
skip at your evening meal include citrus fruits, onions, carbonated drinks, and
fatty or spicy foods.
4)
Don't Exercise Before Bedtime:
Exercise can cause heartburn. Avoid strenuous physical
activity, such as riding an exercise bike or doing sit-ups, right before you go
to bed. Taking a leisurely walk after dinner and giving food time to settle,
however, may actually help prevent heartburn at night.
5)
Don't Overeat at Dinner:
Overeating is a common cause of heartburn. It’s better to
eat small, frequent meals instead of feasts. Keep your meals small by limiting
your portion sizes. Eat just until your appetite is satisfied but before you
feel full. This reduces your risk of nighttime heartburn and can help you
maintain a healthy weigh.
6)
Watch for Danger Signs:
If you're experiencing heartburn more than twice a week,
discuss with your doctor. Frequent nighttime heartburn can signal GERD, which
can cause a serious condition of the esophagus lining called Barrett's
esophagus. Also beware: Heart attack symptoms can feel similar to heartburn. If
you're concerned about sudden pain, tightness, or pressure in your chest, seek
medical help immediately.
7)
Watch Your Weight:
Being overweight or obese increases your risk of heartburn.
One reason may be that excess weight adds pressure on the valve at the top of
the stomach. Losing weight isn't easy, of course, but trimming down may help
with your acid indigestion. And that may mean better sleep at night and less
daytime sleepiness. Talk to your dietitian to get guidance about your weight
and BMI.
8)
Quitting Smoking May Ease Heartburn:
Smoking is one of the leading causes of heartburn. Smoking
can weaken the valve between the esophagus and the stomach. If you smoke, try
to quit.
9)
Avoid the After-Dinner Mints:
A peppermint after dinner may sound soothing. But many
people experience heartburn after eating mints. Research suggests that mint may
relax the valve at the top of the stomach, making food more likely to flow back
into the esophagus. To be safe, pass on the peppermints.
10)
Keep a Food Diary:
Not sure which type of food may be triggering your
heartburn? Learn to recognize suspect foods by keeping a diary of what you eat
for dinner. Then, the next day record if you had nighttime heartburn. Look for
patterns linking certain foods to acid indigestion. Try to avoid those foods
for a few days. Later, add them back one at a time, testing to see if they
cause trouble.
11)
Wear Loose PJs:
Tight-fitting pajamas at night can add pressure to your
stomach, increasing the risk of heartburn. Avoid snug waistbands and opt for
loose sleepwear instead.
12)
Chew Gum for Heartburn:
Research shows that, for many people with heartburn, chewing
non-mint, sugarless gum for 30 minutes after a meal reduces the risk of
heartburn. Chewing gum may increase swallowing, thus helping wash acid out of
the esophagus.
13)
Bend With Your Knees:
At night, whether you're lifting the kids to put them in bed
or picking up laundry, bend with your knees when performing evening chores.
Bending forward at the waist causes some people to experience heartburn. It's
especially important to avoid it in the evening if you experience heartburn at
night.
14)
Antacids to Fight Heartburn:
Over-the-counter antacids can provide short-term relief for
occasional heartburn. Antacids neutralize stomach acid so it won't cause
heartburn. Choose from dissolvable or chewable tablets or liquids. If one or
two doses of antacid don’t do the trick, you may need to take an antacid every
hour through the night to keep acid neutralized.
15)
H2 Blockers & Proton Pump Inhibitors For Heartburn Relief:
Drugs called H2 blockers decrease acid production. They can
be taken at bedtime to suppress nighttime production of acid. Available both
over-the-counter and as prescriptions, H2 blockers help about half of heartburn
sufferers. Similarly, Proton pump inhibitors are available over the counter and
by prescription. They decrease stomach acid production, and the prescription
versions help heal esophagus damage caused by reflux. To control severe
heartburn, doctors may recommend more than one drug.
