Heartburn, sometimes known as acid reflux, is an uncomfortable condition that occurs when the stomach acid flows back into your esophagus. The symptoms of heartburn include a burning sensation in your chest, throat, and sometimes even in your mouth.

Some common causes for heartburn include eating certain foods, alcohol consumption, and lifestyle factors such as obesity.

However, did you know that your sleep habits can actually affect your heartburn? Here’s a closer look at how your sleep habits can affect heartburn, plus a few tips to reduce symptoms and sleep better.

1. Sleeping on Your Back Can Aggravate Heartburn

When you lay down on your back, your stomach’s contents can easily flow back up into the esophagus, leading to heartburn. This is especially true if you’re dealing with a large meal or taking medication that can cause reflux.

To limit the chances of reflux while you sleep, consider trying to sleep on your side or propped up with pillows. Sleeping on your left side is especially helpful, as it can reduce acid reflux symptoms.

2. Eating Late at Night Can Amplify Heartburn Symptoms

If you eat a large, heavy meal close to your bedtime, it can aggravate your heartburn symptoms.

This is because digestion slows down while you sleep, meaning that everything in your stomach will take longer to digest before it moves to the small intestine.

To reduce the chances of heartburn while you sleep, try eating your meals at least three hours before bedtime.

This can give your stomach adequate time to digest your meal, reducing the chances of food and stomach acid flowing back up into the esophagus.

3. Sleeping on a Full Stomach Can Cause Heartburn Symptoms

Even if you don’t eat a large meal before bedtime, going to bed on a full stomach can increase your chances of experiencing heartburn symptoms.

This is because a full stomach can cause the stomach to expand, putting pressure on the esophageal sphincter.

To reduce your risk of heartburn while you sleep, try to eat smaller, more frequent meals throughout the day. This can help your stomach digest food more efficiently and reduce the chances of reflux while you sleep.

4. Smoking Can Worsen Heartburn Symptoms

Smoking can trigger acid reflux and worsen heartburn symptoms. In addition, smoking cigarettes can reduce the effectiveness of acid reflux treatments such as H2 blockers and proton pump inhibitors.

To reduce your risk of heartburn while you sleep, consider quitting smoking and working with your healthcare provider to develop a smoking cessation plan. This can help reduce the symptoms of heartburn and improve your overall health.

5. Drinking Alcohol Can Aggravate Heartburn Symptoms

Drinking alcohol before bed can also aggravate heartburn symptoms. This is because alcohol can relax the esophageal sphincter, causing stomach acid to flow back into the esophagus.

To reduce heartburn symptoms while you sleep, consider reducing your alcohol consumption or avoiding it altogether. If you do drink alcohol, try to drink it early in the evening and with a meal to reduce the chances of heartburn symptoms occurring.

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6. Certain Foods Can Trigger Heartburn Symptoms

Certain foods can exacerbate heartburn symptoms, making it more difficult to get a good night’s sleep.

Foods that commonly trigger heartburn symptoms include fried and fatty foods, spicy foods, citrus fruits and juices, tomatoes and tomato-based products, chocolate, and mint.

To reduce your chances of heartburn while you sleep, try to avoid eating these trigger foods.

If you do indulge in one of these foods, try to do so earlier in the day and in moderation, as this can reduce the chances of symptoms flaring up while you sleep.

7. Stress Can Aggravate Heartburn Symptoms

High levels of stress and anxiety can also increase your chances of heartburn and worsen symptoms. Stress can cause the stomach to produce more acid, which can then flow back up into the esophagus, leading to heartburn.

To reduce stress and anxiety levels, consider practicing relaxation techniques such as deep breathing exercises, meditation, yoga, or tai chi. These activities can help regulate your mood and reduce your risk of heartburn while you sleep.

8. Over-the-Counter Medications Can Cause Heartburn

Certain over-the-counter medications can also increase your chances of heartburn symptoms.

For example, aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can irritate the stomach lining and increase the production of stomach acid.

If you’re struggling with heartburn symptoms, talk to your healthcare provider about alternative medications that may be more effective and less likely to cause acid reflux.

9. Elevating Your Head While You Sleep Can Reduce Heartburn

If you’re struggling with heartburn symptoms while you sleep, elevating your head and upper body can help reduce symptoms. This is because it helps keep stomach acid in the stomach, rather than allowing it to flow back up into the esophagus.

To elevate your head while you sleep, try propping pillows under your head or investing in an adjustable bed that allows you to elevate the head of your bed. This can help improve your sleep quality and reduce the symptoms of heartburn.

10. Keep a Heartburn Diary to Identify Triggers

If you’re struggling to identify what’s causing your heartburn symptoms, consider keeping a heartburn diary.

This can help you track your food and drink intake, sleep habits, and other lifestyle factors that may be contributing to your symptoms.

Keeping a heartburn diary can help you identify triggers and patterns, allowing you to make more informed decisions about your diet and lifestyle choices. Talk to your healthcare provider about incorporating a heartburn diary into your treatment plan.

Conclusion

Heartburn is a common condition that can be aggravated by a variety of factors, including sleep habits.

By making some simple lifestyle changes and working with your healthcare provider to develop a comprehensive treatment plan, you can manage your heartburn symptoms and improve your sleep quality. Remember, a good night’s sleep starts with a healthy lifestyle.