Understanding nighttime heartburn
Heartburn is the main symptom of acid reflux disease. And for some people, nighttime heartburn symptoms are even more of a problem than daytime symptoms. A study has revealed that nighttime heartburn is more common than previously thought. Nearly 8 out of 10 people with acid reflux disease suffer from heartburn at night.
Why heartburn can come in the dark of the night
A number of factors can contribute to nighttime heartburn. One is gravity—when you stand or sit, gravity helps keep stomach acid where it belongs—in your stomach. But while you're sleeping, gravity doesn't help. Stomach acid can more easily back up into the esophagus.
Another factor is swallowing—you swallow less while sleeping, and swallowing helps clear the esophagus. And less swallowing means less saliva. Saliva helps neutralize the stomach acid that puts the burn in your esophagus, causing heartburn.
Here are 3 tips to help manage nighttime heartburn:
- Allow 3 hours between eating and bedtime. Your stomach will have enough time to empty what you've eaten. Food and acid will be less likely to back up into the esophagus.
- Give yourself a lift. Most experts recommend lifting the head of your bed 4-6 inches (make sure the bed is secured). Try putting a 4" x 4" piece of wood under the legs at the head of your bed. If you or your partner isn't sold on raising the bed, try a special foam wedge specifically designed to raise your body from the waist up. Pillows alone won't do it—they raise only your head, possibly putting more pressure on your esophagus.
- Sleep on your left side. Make gravity work for you, even when you're lying down. Your esophagus enters your stomach at a slight angle on the right side of your body, so sleeping on your left side allows stomach contents to pool away from your esophagus.
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