It can be a real nuisance to constantly experience acid reflux at night. Below, we’ll outline some handy tips on how to stop acid reflux naturally.
Acid reflux or heartburn can be incredibly uncomfortable. If you experience it persistently, especially during the night, it can rob you of much-needed sleep. Acid reflux is typically characterized by a burning feeling in the back of your throat and lower chest. Acid reflux is caused by stomach acid rising to enter your esophagus, leading to all sorts of discomfort and irritation. The good news is there are many natural ways to quickly stop acid reflux at night.
Preventing Acid Reflux Naturally At Night
Have An Early Dinner
Going to bed right after a big, hearty meal will only increase your chance of experiencing acid reflux during the night. Eating at least three to four hours before turning in for the night will give your stomach the time to process your meal and naturally empty itself. An early dinner will help a lot. Try to resist the urge for those post-dinner snacks at night.
Don’t Overdo It
Overeating is one of the most common causes of acid reflux. Eating smaller meals and keeping your portions in check will go a long way to preventing acid reflux while you sleep. Try to tune in to your body’s reactions. Eat enough to satisfy your appetite and stop eating before you feel bloated and full.
Skip the Sweet Desserts & Fatty Treats
Of course, everyone loves a good dessert after dinner, but unfortunately, these can also trigger acid reflux once you go to bed. Not only that, things like carbonated beverages, onion, garlic, citrus fruit, spicy foods and deep-fried anything will only exacerbate your acid reflux woes at night.
Prop Yourself Up In Bed
Laying flat on your back can help acid from your stomach rise more quickly to enter your esophagus and cause those pesky acid reflux symptoms. To keep this from happening, try propping yourself up in bed with an extra pillow or two. If this doesn’t feel comfortable for you, you can also try raising the head of your bed by a few inches with some old hardcover books or woodblocks under the bedposts. Another trick is sleeping on your lefthand side. Sleeping on your left side aids your stomach’s digestion process and calm acid reflux symptoms.
Relax Before Bed
Exercise is never bad, but undertaking a bit of last-minute fitness before bedtime can cause acid reflux at night. Super-intense training right before lights out should be a no-go, but if you must get do some physical activity before bed, opt for a relaxing walk after dinner. This helps your body digest your meal and reduces the chances of heartburn later in the evening.
Lay Off The Booze
All alcohol can trigger acid reflux at some point. If you drink before bed, it’s time to rethink those nocturnal habits to avoid an uncomfortable night’s sleep. Remember, alcohol will also add to your daily caloric intake and doesn’t contain any nutritional value. Washing down dinner with a glass of wine or three can lead to weight gain and persistent constant acid reflux problems.
Try Apple Cider Vinegar
Weirdly enough, despite it being acidic, many people swear by apple cider vinegar as an effective natural acid reflux remedy. A couple of teaspoons of apple cider vinegar mixed with warm water and honey may help reduce heartburn symptoms during the night. The jury is still out on whether apple cider vinegar is truly effective at reducing the symptoms of acid reflux, but considering it is cheap and natural, give it a try to see if it works for you.
Quit Smoking
This might be stating the obvious, but quitting smoking can both improve your overall health and reduce acid reflux. Long-term smoking can weaken the passage from your esophagus to your stomach, allowing acid to rise more easily. Quitting such an addictive substance can be daunting, so talk to your doctor about the best approaches to help you kick the habit for good.
Wear Loose-Fitting Pajamas
Tight-fitting PJs and bedclothes can put pressure on your stomach. That pushes acid into your esophagus and increases the risk of acid reflux while you sleep. Loosely fitted pajamas, an old pair of pants or a comfortable nightgown will help you get a much better night’s rest.
Bend With Your Knees
Try to bend from your knees when dealing with those last-minute chores before bed, whether picking up after the kids, lifting them into bed, or taking care of the laundry or dishes. Bending forward at the waist can encourage acid reflux. Keep your upper body as vertical as possible when you bend to avoid this uncomfortable feeling.
Reduce Your Stress
We have all experienced heightened stress levels at some point. Unfortunately, as if this wasn’t enough, added stress can increase your acid reflux problems at night. When we’re agitated, many of us will eat more, eat faster and often not give our bodies enough time to rest. Try breathing exercises to lower your heart rate — maybe you prefer doing meditation. Sometimes just curling up with a good book before bed can work wonders, taking your mind off your problems and allowing your body and mind to relax.
NOTE: You should not ignore persistent acid reflux. If the problem is recurring, consult a qualified health professional.
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