How to Sleep with Heartburn
Heartburn is a common symptom of gastroesophageal reflux disorder — a completely treatable condition often referred to as “GERD.” Characterized by a fiery or burning sensation in the chest and upper body, heartburn typically occurs when stomach acid “backs up” into the esophagus. When this acid reflux happens while sleeping, heartburn may worsen due to gravity no longer being able to suppress stomach acid.
At our North Dallas-area weight loss practice, we understand that heartburn can lower the quality of your sleep, which may in turn cause fatigue, lack of focus, and other symptoms during the daytime. While variations in sleeping position usually don’t decrease the number of times a patient experiences acid reflux while asleep, a study published in the American Journal of Gastroenterology* suggested sleeping on your left side (as opposed to your right, back, or stomach) can help stomach acid clear faster when compared to other positions. This can reduce the pain or discomfort of heartburn. Other tips to help you sleep more comfortably include:
- Sleeping at an incline by elevating your upper body with pillows
- Avoiding eating close to bedtime
- Minimizing spicy, citrusy, fatty, or fried meals
- Not consuming carbonated or alcoholic drinks before bed
- Taking doctor-recommended heartburn medications
The tips above can not only work to improve your sleep hygiene, but many of these actions overlap with the lifestyle changes necessary to cure GERD. The best way to improve your heartburn at night and while sleeping is to work with your doctor on your symptoms and enact positive lifestyle changes, such as not smoking, adhering to a high-protein, low-fat diet, etc.