How to Relieve Heartburn at Night
Why Do I Get Heartburn When I Lay Down at Night?
When you stand or sit upright, gravity helps your food move down through your esophagus and into your stomach where it gets digested. But when you lay horizontal, it’s much easier for your stomach contents to leak out through the lower esophageal sphincter (LES), the valve that connects your stomach and esophagus.
Lots of people who suffer from frequent heartburn find that it gets worse at night for this reason. Below we’ll discuss some ways to ward off nocturnal heartburn.
How to Stop Acid Reflux at Night
Here are the best ways to help stop acid reflux and heartburn when lying down:
Lose Weight
If you are overweight or have a body mass index (BMI) over 25 you have a greater risk of heartburn. Losing weight can help reduce that risk.
Cut Down on Fatty Foods
Similarly, if your diet contains lots of fatty or fried foods, try cutting down or eliminating those in favour of low-fat meals. Try to stick to less than 20g of fat per meal, as it is known to cause and exacerbate heartburn.
Eat Smaller Meals
Overeating is a cause of heartburn. Try eating smaller meals, which may help control your symptoms.
Wait 3 Hours After Eating Before Going to Bed
It takes between 4-5 hours for your stomach to fully process a meal, so leaving at least 3 hours after eating before you lie down in bed is optimal. Having an empty stomach reduces your risk of heartburn.
Lie on Your Left Side
Get yourself a body pillow to sleep on in bed, helping you stay on your left side. Laying on your left helps acid and stomach contents to pass through the LES and into your stomach. Part of the stomach sits under your left lung, so lying on your left helps any stomach content settle there away from the esophagus opening.
Elevate Your Head
Keeping your head elevated in bed helps gravity do its job. Raising the head of your bed by 7 inches is found to be the best angle. You can use a body pillow for this or install a wedge under your mattress. If you suffer from serious GERD (gastroesophageal reflux disease) you could consider getting a bed with a mechanism to raise and lower the head when needed.
Take Acid Reflux Medication
Heartburn treatment like Nexium 24HR is for frequent heartburn sufferers – take one pill with water each morning for 14 days before eating to help relieve your symptoms. Learn more about Nexium 24HR here to find out how it can help reduce your heartburn at night.
