Nighttime heartburn impacts 4 out of 5 individuals who endure common heartburn and acid reflux disease. The discomfort and bitter style could make sleep uncomfortable, even elusive.

Whereas over-the-counter and pharmaceuticals can deal with signs after getting heartburn, “the cornerstone of remedy for any illness or dysfunction is prevention,” say Lawrence J. Cheskin, MD, and Brian E. Lacy, MD, PhD, of their e book Therapeutic Heartburn.

Fortuitously, generally all it takes to forestall nighttime heartburn is a couple of life-style modifications. WebMD turned to the heartburn specialists to get their recommendations on stopping nighttime heartburn earlier than it hits — so you’ll be able to sleep nicely tonight.

1. Sleep in your left facet.This place appears to assist scale back nighttime heartburn signs, says David A. Johnson, MD, inside medication division chief at Jap Virginia Faculty of Medication, Norfolk, Va. To recollect which facet to sleep on, Johnson provides this reminiscence trick: Proper is mistaken.

2. Lose weight, even slightly. Heartburn usually simply will get worse as you achieve weight, however shedding as little as two and a half kilos might help scale back heartburn signs, Johnson says.

3. Sleep along with your higher physique elevated. If you lay flat in mattress, your throat and abdomen are mainly on the similar degree, making it simple for abdomen acids to circulate up your esophagus, inflicting heartburn. You’ll be able to elevate your physique in two methods:

• Put the top of your mattress on 4- to 6-inch blocks.
• Sleep on a wedge-shaped pillow that is at the least 6 to 10 inches thick on one finish. Do not substitute common pillows; they simply increase your head, and never your total higher physique.

4. Put on loose-fitting garments. Tight garments, particularly close to your waist, can put stress in your abdomen, resulting in heartburn signs.

5. Keep away from meals that set off your heartburn. Meals that set off heartburn differ from individual to individual. Widespread meals and drinks that may trigger heartburn and interrupt sleep embrace alcohol; caffeinated drinks like colas, espresso, and tea; chocolate and cocoa; peppermint; garlic; onions; milk; fatty, spicy, greasy, or fried meals; and acidic meals like citrus or tomato merchandise. Hold a meals diary that can assist you observe which meals could set off your heartburn.

6. Avoid late-night meals or massive meals. Keep away from consuming meals two to a few hours earlier than bedtime to cut back abdomen acid and permit the abdomen to partially empty its contents earlier than you sleep, suggests the American Gastroenterological Affiliation. As a result of massive meals put stress in your abdomen, attempt consuming a smaller meal within the night to assist stop nighttime heartburn signs.

7. Loosen up whenever you eat. Feeling burdened whenever you eat in a rush may cause the abdomen to provide extra abdomen acids. Loosen up after your meal as nicely — however do not lay down. Some professionals suggest making an attempt rest strategies like deep respiration or meditation.

8. Keep upright after consuming. This reduces the danger of acid creeping up your esophagus. You may additionally need to keep away from bending over or straining to carry heavy objects.

9. Wait to train. Permit a few hours after a meal earlier than rigorous train. This provides your abdomen time to empty itself.

10. Chew gum. Chewing gum encourages the manufacturing of saliva, which might soothe your esophagus and wash acid down into your abdomen. Select a taste apart from peppermint, which can worsen heartburn in some folks.

If life-style modifications do not aid you handle your heartburn, it could be time for medicine or different remedy. Name your physician if:

• Your heartburn would not go away.
• You’ve got hassle swallowing.
• Your heartburn causes vomiting.
• You continue to have heartburn after utilizing antacids for 2 weeks.

By no means ignore persistent heartburn. Left untreated, persistent acid reflux disease can scar and slender your esophagus, cautions Gary Gitnick, MD, chief of digestive illnesses/gastroenterology at UCLA. At its worst, untreated persistent heartburn — a symptom of gastroesophageal reflux illness (GERD) — can become esophageal most cancers.