Tips For Calming Nightime Heartburn

Baby Sleeping Tips
Nearly eight in 10 heartburn sufferers experience symptoms at night. But staying up all night to fend off heartburn isn't practical.

Here are several tips to help you feel better and get a good night's rest -- free of heartburn.

Lifestyle Tips for Calming Nighttime Heartburn
Sleep with your head and shoulders elevated. Lying flat allows stomach contents to press against the LES. Also, having the head higher than the stomach allows gravity to keep stomach contents where they belong

Sleep on your left side. Studies have shown that this position aids digestion and helps with the removal of stomach acid. Sleeping on the right side has been shown to worsen heartburn.

Wait at least two to three hours after eating to go to bed. Lying down with a full stomach can cause stomach contents to press harder against the LES, increasing the chances of refluxed food.

Make sure your bed clothes are loose-fitting. Clothing that fits tightly around the abdomen, such as tight belts and waistbands, will squeeze the stomach, forcing food up against the LES, and cause food to reflux into the esophagus.

Chew gum before bed. Chewing gum can provide short-term heartburn relief by stimulating the production of saliva, which dilutes and flushes out stomach acid. More importantly, saliva can actually neutralize stomach acid.

Stop smoking. Nicotine can weaken the lower esophageal sphincter. Smoking also stimulates the production of stomach acid.

Avoid alcohol. Alcohol increases the production of stomach acid. Alcohol also relaxes the lower esophageal sphincter (LES).

Take an antacid when heartburn hits. Antacids will work very quickly on heartburn you may be experiencing before you go to bed. If you are taking an antacid more than once or twice a week, you should see your doctor about another treatment plan.

Lose weight. If you are overweight, pressure of excess weight can increase the chance stomach acid will backup into your esophagus.

Avoid bending over soon after eating. Bending at the waist increases pressure on the stomach, and can increase heartburn symptoms.

Relax! Stress may lead to an increase in stomach acid production. It is also known to lead to behaviors that can trigger heartburn, such as overeating.

Get regular exercise. Exercise can help with digestion.

When exercising, avoid jarring exercises. A jarring type of exercise, such as jogging, can increase your chances of suffering from heartburn. Less jarring exercises, such as riding a bike or walking, will produce fewer heartburn symptoms.

Wait at least two hours after a meal before exercising. Exercising on a too full stomach can trigger heartburn.

Drink plenty of water. It helps with digestion. Do not drink too much water at one time, however. This just increases the stomach contents and can actually worsen heartburn symptoms. It is better to drink smaller amounts throughout the day rather than large amounts less often.

Check your medications. Some medications can worsen heartburn symptoms, so talk to your doctor if you have any concerns.

Food and Drink Tips for Calming Nighttime Heartburn
Eat your big meal at lunch instead of supper.

Eat 6 smaller meals each day instead of 3 larger ones. This will help keep the stomach from becoming too full, and help prevent excessive production of stomach acid.

Don't eat too quickly. One way to help you slow down while eating is to put your fork or spoon down between bites.

Wait at least two to three hours after eating to go to bed. This gives acid levels a chance to decrease before your body is in a position where heartburn is more likely to occur.

Avoid late-night snacking. Eating shortly before going to bed can increase your chances of experiencing heartburn because of increased stomach acid levels.

Limit the amount of citrus fruits you eat (such as oranges and grapefruit.

Avoid spicy foods, and cut back on chili and pepper. Spicy foods are known to cause heartburn symptoms in many GERD patients.

Limit acidic foods, such as tomatoes and oranges.

Stick with lean meats. Fattier meats are heartburn triggers for many people.

Limit fried foods, especially if they are greasy. Greasy foods, such as French fries, can trigger heartburn.

Limit tomato-based products, such as ketchup, tomato sauce and paste, and spaghetti sauce.

Limit the amount of chocolate you eat. No matter how good it tastes, chocolate is a heartburn trigger for many GERD sufferers.

Avoid alcohol. Alcohol increases the production of stomach acid, and relaxes the lower esophageal sphincter (LES).

Avoid caffeinated drinks, such as colas and coffee. Caffeine relaxes the LES, increasing the risk of acid reflux.

Drink warm liquids. Drinking a glass of lukewarm water or herbal tea after a meal can dilute and flush out stomach acid.

Drink plenty of water throughout the day. It is important not to drink large amounts of water all at once, however. This just increases the stomach contents and can actually worsen heartburn symptoms. It is better to drink smaller amounts throughout the day rather than large amounts less often

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