Sonia
Waking up in the middle of the night with a burning sensation in your chest can be uncomfortable and disruptive. Nighttime heartburn or acid reflux can significantly impact your sleep quality and overall well-being. Here are 8 common triggers of nighttime heartburn, and we share 7 practical tips to help you manage and prevent it! Let’s start with why you have heartburn at night.
Late Night Meals
Eating close to bedtime means your body is busy digesting when you hit the sack. Lying down can cause the stomach contents, including acid, to push back up into your esophagus, leading to that unpleasant burning sensation. Try to eat dinner at least three hours before you plan to go to sleep.
Fatty or Spicy Foods
Love a good pizza or dish loaded with spices? These might be the culprits. Fatty and spicy foods are notorious for triggering heartburn because they can relax the lower esophageal sphincter (LES), that is the valve that keeps stomach acid from rising up. This relaxation allows acid easier access up where it does not belong, especially when lying down.
Alcohol Consumption
That glass of wine or a beer before bed might seem like it is setting you up for a cozy night’s sleep, but alcohol can also relax the LES. Plus, alcohol can increase stomach acid production. Combine the two, and you have a recipe for heartburn. Moderating alcohol intake, especially later in the evening, can help reduce nighttime heartburn.
Overeating
When we overload our stomachs, there is more pressure on the LES, which means more chances for acid to find its way up. It is like when you overfill a bag, and it starts to strain at the seams; the same concept applies to your stomach. Keeping portion sizes reasonable can help prevent overflow and subsequent heartburn.
Certain Medications
Some medications, including common ones like ibuprofen or certain blood pressure drugs, can aggravate heartburn. They might relax the LES or irritate the stomach lining. If you suspect your medication is a heartburn trigger, it is worth a chat with your doctor. They can tell you if adjustments are possible, like switching meds or tweaking the timing.
Smoking
Here is another reason smoking is not doing you any favors. Nicotine from cigarettes relaxes the LES, which, as we have learned, is not what you want if you are battling heartburn. It makes it easier for stomach acid to make an unwanted appearance in your esophagus. Cutting back on smoking, or better yet, quitting, can significantly reduce heartburn episodes.
Obesity
Carrying extra weight, especially around the abdomen, can increase pressure on your stomach and, in turn, on the LES. This pressure can force stomach acid up and cause heartburn. If this sounds like it could be contributing to your nighttime woes, tackling it with healthy diet changes and regular exercise might ease your heartburn problems.
Snacking Before Bed
Even if you are keeping your meals early, snacking late can trigger heartburn. Snacks, especially acidic or sugary ones, can incite acid production and open the LES. If you need a snack closer to bedtime, opt for something mild and not too heavy. A small, low-fat snack could stave off hunger without stirring up stomach acid. Now, let’s look at how to deal with nighttime heartburn.
Elevate Your Head While Sleeping
Simple gravity can be your ally against heartburn. Elevating the head of your bed about six to eight inches can help keep stomach acid in its place, down in your stomach, not up in your esophagus. Use a wedge pillow or add risers under the head of your bed frame.
Wear Loose Clothing
Tight clothing, especially around your waist, can squeeze your stomach in ways that mimic overeating. This can push acid up and cause heartburn. Opt for loose, comfortable pajamas that do not put pressure on your stomach area. Looser clothing can also improve your overall comfort, which might help you fall asleep faster and longer.
Chew Gum
This might sound too simple, but chewing gum stimulates saliva production, which can help neutralize stomach acid. Just make sure it’s sugar-free gum to avoid feeding any late-night sugar cravings that could lead to more acid production. Additionally, the act of chewing can distract you from the discomfort of heartburn, offering psychological comfort as well.
Try Over-the-Counter Remedies
Antacids are recommended for quick relief from heartburn as they neutralize stomach acids within minutes. There are also options like H2 blockers and proton pump inhibitors, which reduce acid production. If you find yourself reaching for these often, though, it is a good idea to discuss it with your doctor. Remember, regular use of these medications without medical supervision can lead to side effects.
Monitor Your Diet
Maintain a record of foods to identify which of them trigger your heartburn. Common culprits include tomatoes, citrus fruits, garlic, onions, chocolate, and caffeinated beverages. Knowing your triggers can help you avoid them, especially in the hours before bedtime. Understanding your body’s reactions to different foods can also help you make healthier eating choices.
Avoid Drinking Too Many Fluids Before Bed
While staying hydrated is crucial, drinking lots of liquids right before bed can increase the risk of heartburn. The more fluid you have in your stomach when you lie down, the higher the chances that it will press against the LES, potentially leading to heartburn. Try to limit your fluid intake to an hour or two before bedtime.
Manage Stress
Stress doesn’t just affect your mind; it can also impact your digestive system. High-stress levels can increase acid production in the stomach and can also make you more sensitive to the pain of heartburn. Techniques like deep breathing, meditation, or gentle yoga before bed can help reduce the occurrence of heartburn.
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