Heartburn, a burning sensation in the chest often with a sour taste, occurs when stomach acid flows back into the esophagus. This acid reflux can irritate the esophageal lining. Lying down removes gravity’s help, making it easier for stomach contents to travel upwards, intensifying discomfort. Symptoms frequently worsen at night, disrupting sleep.
Optimal Sleeping Positions
The position chosen for sleep can significantly influence heartburn symptoms. Sleeping on the left side is recommended as it helps reduce acid reflux. Due to the stomach’s natural anatomy on the left, the connection between the esophagus and stomach remains above acidic contents, making acid escape more challenging.
Conversely, sleeping on the right side or flat on the back can worsen heartburn. On the right, acid may pool near the esophageal sphincter, increasing reflux likelihood. Lying flat offers no gravitational assistance, potentially leading to more frequent acid exposure. A left-side position helps gravity reduce acid exposure.
Elevating the Upper Body
Elevating the upper body during sleep is an effective strategy to combat nighttime heartburn. This uses gravity to keep stomach acid within the stomach, preventing reflux. Elevating the head of the bed by 6 to 8 inches is advised for optimal results.
Achieve this elevation using a wedge pillow, which supports the entire upper torso, or by placing risers under the bed legs at the head end. This incline limits acid escape and allows any refluxed acid to return to the stomach quickly. This adjustment can reduce nighttime heartburn frequency and severity.
Pre-Sleep Habits for Relief
Beyond sleeping positions, certain habits before bedtime can help prevent heartburn. Avoid eating large or heavy meals within two to three hours before lying down. This allows the stomach time to digest food and partially empty, reducing acid available for reflux.
Specific foods and drinks trigger heartburn and should be avoided before sleep. These include fatty, spicy, and fried foods, acidic items like citrus fruits and tomato products, caffeinated beverages, alcohol, chocolate, garlic, onions, and peppermint. Choosing lighter, easily digestible foods and avoiding these triggers in the evening can promote a more comfortable night.
When to Seek Medical Advice
While lifestyle adjustments can often manage heartburn, there are instances when medical consultation is appropriate. If symptoms persist, worsen, or are not relieved by these changes, it is important to consult a healthcare professional. Other indicators for seeking medical advice include difficulty swallowing or unexplained weight loss, as these could signal more serious underlying conditions.