If you’ve ever had acid reflux at night, you know how painful and frustrating it can be. Acid reflux happens when stomach acid moves up into your esophagus and throat, causing a burning sensation. This can make it very hard to sleep.
According to Parade, the good news is that changing how you sleep and what you eat before bed can help reduce these uncomfortable symptoms.
Dr. Shilpa Mehra Dang, a gastroenterologist, explains that eating too close to bedtime increases the risk of acid reflux.
Parade reports that Dr. Dang recommends not eating anything for two to three hours before lying down. This gives your body time to digest the food, lowering the chances of acid flowing back into your esophagus.
Parade also highlights Dr. Dang’s advice to avoid heavy meals in the evening. Large meals can put pressure on a muscle called the lower esophageal sphincter, which is supposed to prevent stomach acid from moving backward.
If you eat too much, this muscle can’t work as well, leading to acid reflux. Additionally, spicy and fried foods, tomato sauce, citrus, and alcohol are also foods to avoid, as they can trigger reflux, Parade explains.
When it’s time to sleep, Dr. Dang suggests propping up your pillow to keep your chest, neck, and head elevated. Parade notes that this helps because gravity makes it harder for acid to move upward into your esophagus.
Sleeping on your left side is also the best position for people with acid reflux. Parade reports that on the left side, your stomach’s shape allows acid to stay at the bottom, reducing the chances of it going up your esophagus.
If you have frequent acid reflux, Parade recommends seeing a doctor who might suggest a special diet to help heal your esophagus and reduce symptoms.
Making simple changes, like eating earlier and adjusting your sleeping position, could be the key to getting rid of acid reflux for good and enjoying pain-free sleep.
Always consult your healthcare provider if your symptoms persist, and together you can work toward making reflux a thing of the past, according to Parade.
Credit : Parade