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

Whereas over-the-counter and prescription medicines can deal with signs when you expertise heartburn, “prevention is the cornerstone of remedy for any illness or situation,” say Lawrence J. Cheskin, MD, and Brian E. Lacy, MD, PhD, of their e book Therapeutic heartburn.

Fortuitously, typically just a few life-style modifications are wanted to forestall nighttime heartburn. WebMD turned to the heartburn specialists to get their tips about stopping nighttime heartburn earlier than it strikes — so you’ll be able to sleep effectively tonight.

1. Sleep in your left.This place seems to assist scale back nighttime heartburn signs, says David A. Johnson, MD, division chief of inside drugs at Japanese Virginia Faculty of Drugs, Norfolk, Virginia. To recollect which aspect to sleep on, Johnson affords this reminiscence trick: proper is incorrect.

2. Lose weighteven just a little. Heartburn typically solely will get worse as you achieve weight, however dropping simply two and a half kilos might help scale back heartburn signs, says Johnson.

3. Sleep together with your higher physique elevated. Whenever you lie flat in mattress, your throat and abdomen are principally on the similar stage, which permits abdomen acid to circulate simply by your esophagus, inflicting heartburn. You possibly can elevate your physique in two methods:

• Place the headboard of your mattress on 4- to 6-inch blocks.
• Sleep on a wedge-shaped pillow that’s at the very least 6 to 10 inches thick on one aspect. Don’t substitute common pillows; they solely elevate your head, and never your total higher physique.

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

5. Keep away from meals that trigger heartburn. Meals that trigger heartburn fluctuate from individual to individual. Frequent meals and drinks that may trigger heartburn and interrupt sleep embody alcohol; caffeinated drinks comparable to cola, espresso and tea; chocolate and cocoa; peppermint; garlic; onions; milk; fatty, spicy, greasy or fried meals; and acidic meals comparable to citrus or tomato merchandise. Hold a meals diary so you’ll be able to preserve monitor of which meals could cause heartburn.

6. Keep away from late meals or massive meals. Keep away from consuming meals two to 3 hours earlier than bedtime to cut back abdomen acid and permit the abdomen to partially empty its contents earlier than bedtime, the American Gastroenterological Affiliation suggests. As a result of massive meals put stress in your abdomen, strive consuming a smaller meal within the night to assist forestall nighttime heartburn signs.

7. Loosen up whereas consuming. Feeling pressured once you eat in a rush could cause the abdomen to provide extra abdomen acid. Additionally chill out after your meal, however don’t lie down. Some professionals suggest making an attempt leisure strategies comparable to deep respiration or meditation.

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

9. Wait till excercise. Wait a number of hours after a meal earlier than exercising intensively. This provides your abdomen time to empty itself.

10. Chewing gum. Chewing gum stimulates the manufacturing of saliva, which may soothe your esophagus and flush acid out of your abdomen. Select a taste apart from peppermint, which may worsen heartburn in some individuals.

If life-style modifications don't enable you management your heartburn, it could be time for remedy or different remedy. Name your physician if:

• Your heartburn received't go away.
• You have got problem swallowing.
• Your heartburn causes vomiting.
• You continue to expertise heartburn after taking antacids for 2 weeks.

By no means ignore persistent heartburn. If left untreated, power acid reflux disease can harm and slim your esophagus, warns Gary Gitnick, MD, chief of digestive ailments/gastroenterology at UCLA. Within the worst circumstances, untreated power heartburn — a symptom of gastroesophageal reflux illness (GERD) — can grow to be esophageal most cancers.