Sleeping Soundly: Strategies for Managing Nighttime Heartburn

Avoid Large Meals Before Bed 

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. 

Elevate the Head of Your Bed 

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.  

 Sleep on Your Left Side 

Sleeping on your left side may help reduce nighttime heartburn symptoms, as it can prevent stomach acid from refluxing into the esophagus. 

Avoid Trigger Foods and Beverages 

Certain foods and beverages, such as spicy foods, citrus fruits, tomatoes, chocolate, caffeine, and alcohol, can exacerbate heartburn symptoms. 

Manage Stress 

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. 

Stay Hydrated  

Sipping water throughout the day and staying hydrated can help dilute stomach acid and reduce the risk of nighttime heartburn.