Tips To Avoid Heartburn At Night

Heartburn is a burning sensation in your chest usually caused by indigestion. It may also be a symptom of ischemic heart disease.

If heartburn occurs soon after eating food or when you lie down or bend over, it is likely to be because of gastric acid flowing back to your food pipe (esophagus).

Factors that contribute to acidity and heartburn

There are many possible triggers of acidity and heartburn. Anything that narrows your esophagus (food, beverages, or medicine) can irritate it.

• Severe heartburn is often caused by stomach ulcers, but most cases are not.
• Gastroesophageal reflux disease (GERD) may be caused by low production of stomach acid and is thought to be promoted by obesity.
• Consuming large meals and eating late at night also promote GERD because they reduce natural muscle contractions in the gastrointestinal tract which help prevent gastric juices from backing up into the esophagus.
• It’s important to understand any underlying health conditions such as allergies and diabetes before treating symptoms like acidity and heartburn with dietary changes or medications.

[ Acidity Ailments & Heartburn Management Through Yoga ]

Tips to avoid heartburn at night

If you already suffer from heartburn, here are a few tips that will help you to avoid it at night.

• Increase the height of your pillow.  In other words, keep your head and shoulders at a higher level so that the acid from the stomach doesn't flow back into your food pipe.
• Do not starve or go on crash diets.
• Avoid caffeine at night - chocolates, coffee, etc can trigger acid secretion.
• Do not exercise vigorously before bedtime. A leisurely stroll is fine.
• Leave at least 2 hours gap after dinner and before bedtime so that the stomach contents are emptied out.

• Keep your dinner light. Avoid heavy, spicy and fatty meals at night.
• Maintain a healthy weight. Obesity increases the chances of heartburn.
• Go easy on alcohol. Avoid a nightcap because alcohol can trigger heartburn.
• If you're a smoker, quit now!
• Wear loose-fitting clothes when you go to sleep.

Lastly...

Check with your doctor on how best to control heartburn and on what medications (if required) would suit you best.

If you can prevent your heartburn problem from disturbing your sleep, you'll wake up much more refreshed the next morning.