What To Do About Acid Reflux When Asleep
Table of Contents
Introduction – What To Do About Acid Reflux when Asleep
If you’ve ever woken up choking on stomach acid in the middle of the night, you know how unpleasant acid reflux can be, especially when trying to sleep. Acid reflux, also known as gastroesophageal reflux disease (GERD), is caused when stomach acid or bile flows back up into your esophagus. This causes heartburn, chest pain, and regurgitation. Acid reflux tends to strike most often at night for several reasons. When you lie down, acid more readily flows back up toward your esophagus. Your esophageal sphincter also relaxes while you sleep, allowing food and acid to come back up more easily.
Lifestyle Changes
Making some simple lifestyle changes can help minimize acid reflux at night so you can sleep better. Here are some tips:
Avoid Trigger Foods
Certain foods are common triggers for acid reflux symptoms. These include spicy foods, citrus, tomato-based products, onions, garlic, chocolate, and greasy, fried, or fatty foods. Avoid eating these foods for dinner, especially in the 2-3 hours before bedtime.
Lose Weight If Overweight
Excess weight puts more pressure on your stomach and esophageal sphincter muscle, causing acid to reflux more readily. Losing even a modest amount of weight can provide relief from acid reflux symptoms.
Eat Smaller Meals
Don’t overload your stomach, especially at night. Eat smaller meals more frequently throughout the day rather than 1-2 large meals. Stop eating when you feel satisfied rather than overly full.
Don’t Eat 2-3 Hours Before Bed
Allow your body time to fully digest a meal before lying down. Don’t eat your last meal or snack within 2-3 hours of bedtime.
Quit Smoking
Smoking weakens the esophageal sphincter and increases acid production. Quitting smoking can significantly improve acid reflux symptoms.
Limit Alcohol
Alcohol consumption relaxes the esophageal sphincter, allowing acid reflux. Limit yourself to 1 drink per day maximum, and avoid drinking alcohol in the evenings.
Medications
If lifestyle modifications aren’t providing sufficient relief, certain medications can help reduce acid reflux at night. Talk to your doctor about which of these options may be right for you:
Antacids
Antacids like Tums, Rolaids, and Mylanta neutralize stomach acid and provide rapid relief for mild reflux. They work for a short period, so may need to be taken multiple times per night.
H2 Blockers
These medications reduce acid production. Pepcid AC and Zantac are over-the-counter H2 blockers that may control nighttime symptoms when taken before bedtime. Stronger prescription H2 blockers are also available.
Proton Pump Inhibitors
PPIs like Prilosec, Nexium, and Prevacid shut down acid pumps in your stomach. Taking a PPI 30-60 minutes before dinner may significantly reduce nighttime acid reflux.
Sleeping Positions
Tweaking your sleep position can also minimize acid reflux at night. Try these tips:
Elevate Your Head
Elevate the head of your bed by 6-8 inches by placing blocks under the bedposts. You can also use a wedge pillow. This allows gravity to keep acid down in your stomach.
Sleep On Your Left Side
Studies show sleeping on your left side is better for preventing acid reflux. Your esophagus sits above your stomach on the right, allowing acid to more easily flow up.
Avoid Tight Pajamas
Wear loose, comfortable pajamas that don’t put pressure on your waist and stomach. Tight clothes can worsen reflux symptoms.
Home Remedies
In addition to over-the-counter medications, some natural remedies may alleviate acid reflux at night:
Chew Gum
Chewing gum increases saliva production, which helps neutralize stomach acid. Chew some sugar-free gum after eating and until 30 minutes before bed.
Drink Baking Soda Water
Mix 1/2 teaspoon of baking soda in a glass of water. Drink periodically to neutralize excess acid throughout the night.
Use Apple Cider Vinegar
Apple cider vinegar is highly acidic, which may seem counterintuitive for acid reflux. However, a tablespoon diluted in water can help stabilize stomach acid levels.
Try Licorice Root Tea
Licorice root has soothing properties that coat and protect your esophageal lining. Sip some licorice root tea after dinner and before bed.
Conclusion
Acid reflux at night can disrupt your sleep and make it difficult to get the rest you need. Making lifestyle changes, taking medications, altering sleep positions, and using home remedies can all help reduce nighttime symptoms. See your doctor if acid reflux persists despite these approaches. With some trial and error, you’ll find the right combination of tricks to stop acid reflux from interfering with your much-needed sleep.
A source for medical information, symptoms, causes, and treatments related to GERD and its relationship to sleep patterns. Mayo Clinic – GERD
FAQs
- Can acid reflux when asleep lead to more serious health issues?
Yes, chronic acid reflux can lead to conditions like esophagitis or Barrett’s esophagus. - What types of food should I avoid to prevent acid reflux?
Spicy, fatty, acidic foods, and large meals can trigger reflux. - Is it necessary to see a doctor for acid reflux during sleep?
If symptoms persist, a healthcare provider can diagnose and recommend appropriate treatment. - Can exercise help in managing acid reflux when asleep?
Yes, regular exercise can aid in weight management, reducing the risk of acid reflux. - Are over-the-counter medications safe for treating acid reflux during sleep?
While some OTC medications can be effective, it’s always best to consult with a healthcare provider for the most suitable treatment. - What are some common triggers for acid reflux when asleep?
Common triggers include spicy foods, fatty meals, caffeine, alcohol, and lying down soon after eating. - How can stress affect acid reflux?
Stress might increase stomach acid production, leading to increased symptoms, especially during sleep. - Is it safe to use natural remedies like herbal teas?
Natural remedies may help, but it’s always best to consult with a healthcare provider to ensure they are suitable for your condition. - Does sleeping position significantly affect acid reflux?
Yes, sleeping on your left side or with your head elevated can reduce the occurrence of acid reflux when asleep. - What can I do if lifestyle changes don’t alleviate my acid reflux symptoms?
If lifestyle and dietary changes don’t provide relief, it’s advisable to seek professional medical guidance, as prescription medications or further interventions may be necessary.
