Reflux--also called acid reflux or gastroesophageal reflux disease--is a painful and bothersome condition that develops when stomach contents are able to flow back up into the esophagus. It can strike at any time, but many people are awoken at night because of the heartburn and chest pain that accompany reflux. If you experience this, you may need to make some changes to your eating habits and bedtime routine to help prevent reflux and ensure a better night's sleep.
Step 1
Stop eating at least three hours before going to bed at night, the National Digestive Diseases Information Clearinghouse recommends.
Step 2
Change your eating daily habits to eat smaller meals more frequently throughout the day instead of eating three large meals.
Step 3
Avoid trigger foods that you know cause acid reflux. Common trigger foods include fried foods, fatty foods, spicy foods, acidic foods, peppermint, chocolate and caffeinated sodas.
Step 4
Take any medications you use to treat reflux--either prescription or over the counter--as directed to help control the condition at night.
Step 5
Wear loose-fitting pajamas to bed, the McKinley Health Center at the University of Illinois advises. Clothes that fit tightly around the abdomen can worsen reflux symptoms.
Step 6
Prop the head of your bed up by 6 inches to 8 inches by placing wooden blocks or cinder blocks under the bed frame.
Step 7
Sleep while laying on your left side to help control reflux symptoms.
Tips and Warnings
- If reflux wakes you from your sleep, try taking a fast-acting medicine designed to stop reflux, such as an antacid, an H2 blocker, or a foaming agent. Being overweight and smoking can contribute to reflux, so losing excess weight and quitting smoking can help reduce symptoms and better control the condition.
References
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER) and Gastroesophageal Reflux Disease
- Penn State University Hershey Medical Center: Reflux
- University of Illinois McKinley Health Center: The GERD Diet
- MayoClinic.com: Heartburn: Lifestyle and Home Remedies
