Have you heard of the 3 Ss and how they are interrelated? These are stress, sleep, and stomach. If any of this is disturbed, others will also malfunction. Especially if you have stomach problems like acid reflux, your sleep will be disturbed.

Acid reflux is a condition when stomach acid moves back into the esophagus. This can lead to heartburn and discomfort. This is a very disturbing condition and can worsen when you lie down to sleep. This is because when you lie, the acid in the stomach moves back into the esophagus and into the throat.

To avoid this situation, one must learn about 5 ways to manage acid reflux at night for better sleep. These include some lifestyle and dietary changes which are really beneficial in acid reflux management.

Keep reading to know about it!

Understanding Acid Reflux

When you eat food, it moves down from the esophagus into the stomach. This is how it should be. But when it moves upward, back into the esophagus, it leads to acid reflux.

Acid reflux is a situation where stomach acid flows back up into the esophagus. This flow can irritate the esophageal lining.

This situation can occur after a big meal or immediately after eating, leading to heartburn and other symptoms due to stomach acid moving into the esophagus.

Acid reflux and sleep are very much related to each other. Many people experience it, mostly at night.

However, when it recurs frequently over time, it can lead to Gastroesophageal reflux disease (GERD), which is a chronic condition.

Common Symptoms and Triggers

Some of the most common symptoms of acid that patients experience at night are the following:

• Burning sensation in the chest
• A sensation of a lump stuck in the throat
• The feeling of liquid moving up into the throat
• Difficulty in breathing
• Trouble swallowing food

There are some triggers that enhance these symptoms and can worsen the condition. These include:

• Smoking
• Eating big meals
• Eating right before bed or late-night snacking
• Consuming fatty or fried foods
• Taking too much caffeine
• Obesity

5 Effective Strategies For Acid Reflux Management At Night

You dont always need to take medicines for acid reflux at night. Instead, you can try some strategies and tips which are really helpful in managing acid reflux.

Below are 5 ways to manage acid reflux at night for better sleep:

1. Elevate Your Head While Sleeping

If you sleep on your back, you might get heartburn because stomach acid comes back up into your throat. To feel better, try sleeping with your head and chest up higher than your stomach. You can use wedge pillows or bed risers to keep your upper body straight.

Sleeping on your left side can also help because it lets acid get into your stomach more easily, which means it's less likely to come back up into your throat.

2. Adjust Your Eating Habits

If you have unhealthy eating habits, heartburn is a must, especially at night. To avoid it, avoid eating large meals right before sleeping. Instead, eat short and frequent meals so your stomach will not be overfilled and hence have lesser chances of acid reflux.

Also, avoid late-night snacking, especially right before bedtime. Another tip is to not rush eating. Try to eat food slowly and chew well. Stay in an upright position for about half an hour after eating a meal.

3. Choose the Right Foods

Foods that cause heartburn can vary from individual to individual. Some common triggers include caffeinated beverages like colas and coffee, chocolate, garlic, onions, fatty or spicy foods, and citrus fruits.

As the saying goes, you are what you eat. So, try eating foods like fruits, vegetables, whole grains, and healthy fats. These foods help reduce acidity in the stomach.

4. Lifestyle Changes

If you are experiencing acid reflux, you need to find out the acid reflux triggers and try to manage it. It can be smoking, being overweight, stress, or something else. Work on these things and manage them wisely. Also, try to eat early before bedtime and walk for some time to ease the digestion of food.

Quitting smoking can also help with heartburn at night. Also, try to manage stress with meditation, deep breathing, and exercise. It can also be beneficial.

5. Maintain a Healthy Weight

If you want to avoid acid reflux, keep your weight in a healthy range. If you are overweight, especially around your belly, it can cause stomach acid to back up into your throat. Eventually, this will lead to heartburn.

Losing weight might help ease these symptoms, but it's best to talk to a doctor first. A doctor can prescribe you the best treatment or strategies to avoid this situation.

Medications for Acid Reflux Treatment

If someone is experiencing severe acid reflux, your doctor will prescribe you some medications to control it. These medicines help with nighttime acid reflux.

But you must consult a doctor as he can help find the best treatment for better sleep!

H2 blockers and proton pump inhibitors also lower stomach acid, helping with acid reflux. However, these are only temporary options and don't tackle the main cause of disease.

So it's important to make lifestyle changes like exercising and eating healthier. Always talk to your doctor to see if any of these treatments are right for you.

Conclusion

The article discusses 5 ways to manage acid reflux at night for better sleep. Acid reflux is a condition where stomach acid moves back into the esophagus, leading to heartburn and discomfort. This could be very disturbing, especially at night.

To avoid this situation, one must try some strategies to manage it, like elevating the head while sleeping, adjusting eating habits, and making some lifestyle changes like exercising, eating healthy food, and avoiding smoking.

Although medicines are also available, if you follow these steps, you will get rid of acid reflux at night and can enjoy a good night's sleep.