Eating large meals or heavy, fatty foods shortly before bedtime can increase the likelihood of nighttime heartburn. Aim to finish your last meal at least 2-3 hours before lying down.
Elevating the head of your bed by about 6 to 8 inches can help prevent stomach acid from flowing back into the esophagus while you sleep.
Sleeping on your left side may help reduce nighttime heartburn symptoms, as it can prevent stomach acid from refluxing into the esophagus.
Certain foods and beverages, such as spicy foods, citrus fruits, tomatoes, chocolate, caffeine, and alcohol, can exacerbate heartburn symptoms.
Stress and anxiety can exacerbate heartburn symptoms. Incorporating stress-reduction techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation into your bedtime routine can help promote relaxation and reduce nighttime heartburn.
Sipping water throughout the day and staying hydrated can help dilute stomach acid and reduce the risk of nighttime heartburn.