Heartburn is a common condition that affects millions of people globally. It occurs when stomach acid flows back up into the esophagus, causing a burning sensation.

This uncomfortable sensation often occurs at night when you are lying down, making it difficult to sleep. Luckily, there are many ways to sleep well with heartburn. Here is a comprehensive guide to help you sleep well with heartburn.

1. Sleep on your left side

If you suffer from heartburn, one of the most effective ways to reduce the symptoms is to sleep on your left side. When you sleep on your left side, your esophagus is positioned above your stomach, reducing the likelihood of acid flowing back up.

If you find it hard to sleep on your left side, try using a wedge pillow to prop yourself up.

2. Eat dinner early

Eating a heavy meal late at night can trigger heartburn symptoms. To avoid this, try to eat your dinner at least three hours before going to bed. In addition, try to avoid spicy, acidic, and fatty foods that can cause heartburn.

Opt for lighter meals that are easy to digest.

3. Avoid caffeine and alcohol before bedtime

Caffeine and alcohol are known to worsen heartburn symptoms. Therefore, it’s best to avoid these beverages before bedtime. Instead, try drinking milk or water, which can help neutralize stomach acid.

4. Elevate your head

Another way to reduce heartburn symptoms is to elevate your head. You can do this by using a wedge pillow or by stacking regular pillows. This elevation helps prevent stomach acid from flowing back up into the esophagus.

However, avoid using too many pillows, as this can strain your neck and cause discomfort.

5. Wear loose-fitting clothes

Tight-fitting clothes can put pressure on your abdomen, which can worsen heartburn symptoms. Therefore, it’s best to wear loose-fitting clothes when going to bed. This will give your stomach space to expand and reduce pressure on your abdomen.

6. Practice relaxation techniques

Stress can trigger heartburn symptoms, so it’s essential to practice relaxation techniques before going to bed. Try meditation, deep breathing, or yoga to calm your mind and body.

This will help reduce stress and, consequently, reduce heartburn symptoms.

7. Use over-the-counter medications

If your heartburn symptoms persist, you can try using over-the-counter medications such as antacids or acid reducers. These medications work by neutralizing stomach acid, reducing its production, or preventing its flow into the esophagus.

However, make sure to consult your doctor before taking any medication, especially if you have an underlying medical condition or taking other medications.

8. Avoid lying down immediately after eating

Lying down immediately after eating can worsen heartburn symptoms. Therefore, wait for at least two to three hours after eating before lying down.

Also, avoid bending over or doing strenuous activities after eating, as this can trigger heartburn symptoms.

9. Keep a food diary

Keeping a food diary can help you determine which foods trigger your heartburn symptoms. Note down the foods you eat and the time you eat them, and then monitor any symptoms that follow.

This will help you identify trigger foods and avoid them in the future.

10. Seek medical attention

If your heartburn symptoms persist despite lifestyle changes and over-the-counter medications, you should seek medical attention. Your doctor may recommend further tests or prescribe stronger medications to manage your symptoms.