Nighttime Heartburn
Is GERD Preventing You From Getting a Good Night's Sleep?
Millions of Americans suffer from chronic heartburn, also known as gastroesophageal reflux disease (GERD). It is caused when the esophagus is irritated by stomach acid and causes a burning sensation in the chest. While heartburn during the day is uncomfortable enough, nighttime heartburn can significantly impact the quality of your sleep.
Nighttime Heartburn Relief Tips
If GERD is keeping you awake, try these simple nighttime heartburn relief tips and start getting a good night's rest:
Chew gum – In the evening, chew gum to minimize your risk for nighttime heartburn. Gum chewing stimulates saliva production which neutralizes stomach acid.
Watch what you eat – Certain foods are known heartburn triggers – spicy and fatty foods, citrus fruits and juices, carbonated drinks, alcohol, chocolate, vinegar, garlic, onions, peppermint and coffee. Avoid these foods as much as possible or at least limit consumption of them to as early in the day as possible.
Avoid certain medications – There are many over-the-counter and prescription medications that are known to worsen heartburn and acid reflux because they relax the lower esophageal sphincter and allow stomach contents to reflux into the esophagus. Aspirin, some anti-anxiety medications like Xanax and Valium, and some anti-depressants including Anafranil, Elavil and Norpramin.
Eat a banana – Bananas have been shown to reduce stomach acid. Try eating one a day.
Sleep on your left side – Research has found that sleeping on your left side can improve digestion and help minimize nighttime heartburn. Sleeping on the right side, however, has been shown to worsen heartburn symptoms.
Raise the head of your bed – By raising the head of your bed by 4 to 6 inches or by sleeping with extra pillows, you will keep your head and chest elevated and reduce the amount of acid irritating the esophagus.
Eat small, frequent meals – Avoid eating large meals, especially within three hours of bedtime. Chew your food slowly and completely.
Wear loose clothes – An easy way to get heartburn relief is to avoid wearing any clothing or sleepwear that is tight around your abdomen.
Quit smoking – Yes, yet another reason to give up cigarettes. Smoking increases stomach acid production and the relaxation of the lower esophageal sphincter.
Ask about medications – Lifestyle changes can alleviate many heartburn problems, but if you still need relief, ask your doctor about taking anti-acids. Your doctor may recommend a proton pump inhibitor (PPI), a medication that reduces the production of gastric acid.
Occasional heartburn is usually just a nuisance and nothing to worry about, but chronic heartburn can have a variety of causes, some of which can be serious. If you are experiencing regular bouts of heartburn, see your doctor for professional diagnosis and treatment.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
