Acid Reflux at Night: Tips for a Restful Sleep
Sleep, glorious sleep. Your body needs it every night to rest, reset and repair. So, the last thing you want to experience after a long day is acid reflux, that burning sensation caused when stomach acid flows into the oesophagus.
Nighttime is one of the most common times for the symptoms of acid reflux, such as heartburn, to strike. This often disrupts your sleep and leaves you uncomfortable. When you lie down to rest, gravity isn’t working in your favour, making it easier for food and stomach acid to flow back into your oesophagus. 1 Acid reflux discomfort can make it challenging to get a restful night’s sleep. But what are the symptoms, causes, and prevention strategies related to acid reflux at night? By understanding these key factors, you can learn tips and tricks to relieve your discomfort and get a better night’s rest.
Read on to discover ways to manage acid reflux at night and enjoy that well-earned sleep.
The causes of acid reflux at night
Acid reflux occurs when your lower oesophageal sphincter, a ring of muscle that acts as a valve between the oesophagus and the stomach, relaxes improperly or weakens. This allows stomach acid to flow into your oesophagus, causing symptoms of acid reflux such as discomfort and heartburn.1 When lying down, especially after a meal, gravity plays a role in the onset of acid reflux symptoms, as it becomes easier for stomach acid to travel to the oesophagus.2
Your diet and food choices also play a big role in triggering acid reflux at night. Eating acidic or spicy foods, caffeine and fatty meals can aggravate your symptoms.1 For more information on foods to avoid to prevent acid reflux, you can refer to this article about Acid Reflux Foods to Avoid.
Additionally, lifestyle factors like smoking and excessive alcohol consumption can contribute to acid reflux at night.1 Smoking can weaken the lower oesophageal sphincter, while alcohol can relax the muscle, making it easier for stomach acid to reflux into the oesophagus. Being aware of these physiological and lifestyle factors can help you manage and prevent acid reflux episodes during the night.
Acid reflux at night symptoms
Do you suffer from acid reflux at night? The signs are often similar to those of regular acid reflux. Here are some common symptoms to look out for.
Heartburn and indigestion
A burning sensation in the chest or throat caused by stomach acid refluxing into the oesophagus.8
Regurgitation
The sensation of stomach contents coming back up into the throat or mouth. 8
Dyspepsia
Acid reflux can lead to burping or feeling nausea after eating. 8
Have you ever noticed that there are differences between daytime and nighttime symptoms? Acid reflux at night symptoms tend to be more severe because of the horizontal position of your body during sleep.2
On top of the discomfort, acid reflux symptoms have a huge impact on your sleep and wellbeing. The symptoms of acid reflux at night can significantly disrupt sleep quality,2 leading to frequent awakenings, difficulty falling back asleep, and overall poor sleep hygiene. The discomfort and irritation caused by nighttime acid reflux can also affect your daily productivity, mood, and overall health.6 Managing and alleviating these symptoms is important for improving sleep quality and maintaining optimal health.
Impact of acid reflux on sleep quality
Are you struggling to get a good night's sleep due to acid reflux? This discomfort can disrupt your rest and leave you feeling tired and foggy during the day.
When acid reflux interrupts your sleep, it can prevent you from reaching the deep, restorative stages of rest, leading to fatigue and reduced mental sharpness. Consistent sleep disruptions from acid reflux can also impact your overall health,6 causing issues like chronic fatigue and irritability.
To protect your health and improve your sleep, it's important to manage acid reflux effectively. Simple changes to your lifestyle, diet, and seeking medical advice can help reduce the frequency and severity of acid reflux, leading to better sleep and overall wellbeing. Prioritising the management of acid reflux can make a big difference in your sleep quality and quality of life.
Tips for preventing acid reflux at night
Managing acid reflux at night is possible with various strategies and lifestyle adjustments. By using these tips, you can reduce the occurrence and severity of nighttime acid reflux episodes.
Dietary changes
- Avoid eating large meals close to bedtime1.
- Limit consumption of acidic trigger foods such as spicy, and fatty foods.3
- Consider keeping a food diary to identify trigger foods.
- Maintain a healthy weight to reduce pressure on the stomach.7
- Avoid smoking and limit alcohol intake.7
- Practice stress-reducing activities such as meditation or yoga.
- Elevate the head of your bed or use a wedge pillow to keep your upper body elevated during sleep.2
- Sleep on your left side to help reduce acid reflux at night symptoms.2
- Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature.2
Lifestyle adjustments
Sleeping positions and practices
For more in-depth tips on preventing acid reflux at night, you can refer to our How to prevent acid reflux article. Additionally, our Understand the Connection Between Stress and Digestive Problems articlecan provide insights into managing acid reflux through stress management techniques.
It’s important to consult a doctor if you experience frequent or severe acid reflux symptoms, especially if they interfere with your daily life or sleep. A healthcare professional can provide a proper diagnosis, recommend treatment options, and address any underlying conditions contributing to acid reflux. If symptoms persist despite lifestyle changes, seeking medical advice is advisable.
How Quick-Eze® can help?
Sometimes you need rapid relief from the symptoms of acid reflux at nighttime. While it is important to apply long-term strategies for managing the symptoms of nighttime acid reflux, Quick-Eze® can provide rapid relief for acid reflux symptoms such as heartburn and indigestion in the short term. Quick-Eze® contains antacids that work by neutralising excess stomach acid, helping to alleviate your symptoms.
You can find Quick-Eze® products at your local grocery, pharmacy and convenience stores.
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Quick-Eze® Original Tablet Rapid Heartburn & Indigestion Relief
Our original packs are easily portable, so you can rapidly relieve acid reflux on the go. |
Quick-Eze® Peppermint Chewy Rapid Heartburn & Indigestion Relief
These chewy antacids are available in handy, pocket-sized packs, ready to take anywhere. |
Quick-Eze® Forest Berry Chewy Rapid Heartburn & Indigestion Relief
These handy antacids are easy to chew and can give you rapid relief from acid reflux. |
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| Discover Quick-Eze® Original | Learn about Quick-Eze® Peppermint Chewy | See more about Quick-Eze® Forest Berry | |
Acid reflux does not have to ruin your nights
Now that you're more familiar with its ins and outs, including how it interrupts your sleep and overall wellness, you're better equipped to tackle it head-on.
With a few tweaks and tricks, you can reclaim your nights from acid reflux's grip. Give our suggestions a go, and remember, it's okay to reach out to a healthcare professional if you need extra help with those stubborn symptoms. Putting your focus on managing acid reflux can pave the way for better sleep and brighter days ahead.
References
[1] https://centreforgastrointestinalhealth.com.au/resources/wake-up-with-h…
[2]https://www.medicalnewstoday.com/articles/acid-reflux-at-night#symptoms [3]https://www.webmd.com/heartburn-gerd/common-causes-acid-reflux-disease
[4] https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
[5] https://www.healthline.com/health/gerd/improve-sleep
[7]https://www.webmd.com/heartburn-gerd/what-is-acid-reflux-disease
[8] https://www.webmd.com/heartburn-gerd/acid-reflux-symptoms
Frequently Asked Questions
What causes acid reflux at night?
Acid reflux at night can be caused by various factors, including the relaxation of the lower oesophageal sphincter, lying down after eating, consuming certain foods or beverages, smoking, alcohol consumption, and certain medications.3
How do I stop acid reflux at night?
Stopping acid reflux at night involves a combination of lifestyle changes, dietary modifications, and proper sleep habits. Avoid trigger foods, maintain a healthy weight, avoid lying down immediately after eating, and elevate the head of your bed.7
How can I reduce acid reflux at night?
To reduce acid reflux at night, consider making dietary changes such as avoiding acidic, spicy, and fatty foods,4 eating smaller meals, and avoiding eating close to bedtime. Lifestyle adjustments like maintaining a healthy weight, avoiding smoking, and limiting alcohol intake can also help.7 Elevating the head of your bed, sleeping on your left side, and practicing good sleep hygiene can further aid in reducing acid reflux symptoms during the night.
