To stop acid reflux at night, several lifestyle and behavioral strategies can be effective:
- Elevate your head while sleeping: Raising the head of your bed by about 15 cm or using a wedge pillow helps prevent stomach acid from flowing back into the esophagus during sleep
- Sleep on your left side: This position reduces the likelihood of acid reflux compared to sleeping on the right side or back
- Avoid eating late: Finish your last meal at least 2 to 3 hours before going to bed to allow your stomach to empty and reduce acid reflux risk
- Eat smaller, more frequent meals: Large meals increase stomach pressure and reflux risk, so smaller portions can help
- Avoid trigger foods and drinks: Common triggers include spicy foods, fatty foods, chocolate, caffeine, alcohol, and acidic foods like citrus
- Maintain a healthy weight: Excess abdominal weight increases pressure on the stomach, worsening reflux
- Wear loose-fitting clothing: Tight clothes around the waist can push stomach acid upward
- Quit smoking and reduce alcohol intake: Both can relax the lower esophageal sphincter, allowing acid to escape
- Stay upright after eating: Avoid lying down or bending over soon after meals to use gravity to keep acid down
- Chew food slowly and thoroughly: This aids digestion and reduces reflux risk
If these measures do not alleviate symptoms, over-the-counter antacids or medications like H2 blockers or proton pump inhibitors may be used, but consulting a healthcare professional is advised for persistent or severe reflux
. In summary, combining positional changes during sleep, dietary adjustments, meal timing, and lifestyle modifications can significantly reduce acid reflux at night and improve sleep quality.
