Getting a good night’s rest is crucial for your overall health and well-being. Unfortunately, heartburn and back pain can often get in the way of a restful night’s sleep.

Both conditions can cause discomfort and make it difficult to fall asleep or stay asleep throughout the night. If you’re struggling with heartburn or back pain at night, try these tips to help you get the sleep you need.

Heartburn

1. Avoid trigger foods and drinks

Certain foods and drinks can trigger heartburn symptoms in some people. Common triggers include spicy foods, citrus fruits, tomato-based products, caffeine, and alcohol. Try to avoid these items in the hours leading up to bedtime.

2. Elevate your upper body

Lying flat can exacerbate heartburn symptoms. Elevating your head and upper body can help reduce symptoms and make it easier to sleep. You can use a wedge pillow or raise the head of your bed with blocks or risers.

3. Wait before lying down

Give your body some time to digest before lying down. Try to wait at least two to three hours after eating before lying down for bed. If you need to lie down sooner, try propping your upper body up with pillows.

4. Take medication

Over-the-counter antacids like Tums or Rolaids can provide relief from heartburn symptoms. H2 blockers like Zantac or Pepcid can help reduce the amount of acid your stomach produces.

If these remedies aren’t effective, talk to your doctor about prescription medications.

Related Article Get some shut-eye and cope with heartburn or back pain

Back Pain

1. Sleep on your side

Sleeping on your back can strain your spine and exacerbate back pain. Sleeping on your side can help reduce pressure on your back. Just make sure to keep your hips and knees aligned and use a supportive pillow.

2. Use a supportive mattress and pillows

A supportive mattress and pillows can help align your spine and reduce back pain. Look for a mattress that is firm but still comfortable. Use pillows to support your head, neck, and back as needed.

3. Practice good sleep posture

Make sure to practice good sleep posture. That means keeping your head, neck, and spine aligned. Avoid curling up in a ball or contorting your body in ways that strain your back. Keep your shoulders relaxed and your knees slightly bent for optimal comfort.

4. Stretch before bed

Gentle stretching before bed can help reduce tension and improve flexibility. Try doing some light yoga poses or stretches to loosen up your muscles before getting into bed.

Final thoughts

Heartburn and back pain can be incredibly frustrating, especially when they interfere with your sleep. By following these tips, you can reduce symptoms and get the restful night’s sleep you need.

If you’re still experiencing difficulties, talk to your doctor or a sleep specialist for additional guidance.