Acid reflux (also called heartburn or GERD) often gets worse at night. That burning sensation in your chest, bitter taste in your mouth, or disrupted sleep happens because lying down makes it easier for stomach acid to flow back into the esophagus.
The good news? With a few simple bedtime practices, you can prevent nighttime acid reflux and sleep peacefully.
1. Avoid Late-Night Meals and Snacks
Eating close to bedtime is one of the biggest triggers for acid reflux at night. When you lie down after eating, stomach acid can easily escape upward.
✅ Fix: Finish dinner at least 2–3 hours before bed. If you need a snack, choose something light like a banana or a small portion of lactose-free yogurt.
2. Sleep on Your Left Side
Studies show that sleeping on your left side reduces reflux episodes compared to the right side. This position keeps the stomach below the esophagus, preventing acid from rising.
✅ Fix: Place a pillow behind your back to help you stay on your left side through the night.
3. Elevate Your Head While Sleeping
Lying flat makes reflux worse. Elevating your head by 6–8 inches can stop stomach acid from flowing upward.
✅ Fix: Use a wedge pillow or raise the head of your bed instead of stacking multiple pillows (which can strain the neck).
4. Choose a Light, Reflux-Friendly Dinner
Heavy, spicy, or greasy meals linger in the stomach and trigger nighttime heartburn.
✅ Fix: Stick to light dinners with lean proteins, steamed vegetables, and low-FODMAP carbs like rice or quinoa. Avoid onions, tomatoes, fried food, and carbonated drinks.
5. Limit Alcohol and Caffeine in the Evening
Both weaken the lower esophageal sphincter (LES), the valve that prevents acid from escaping.
✅ Fix: Replace evening coffee, tea, or cocktails with herbal teas like chamomile, ginger, or fennel, which soothe digestion.
6. Practice Relaxation Before Bed
Stress and anxiety can worsen acid reflux by increasing stomach acid production.
✅ Fix: Try deep breathing, gentle yoga stretches, or a short meditation before bedtime to relax your digestive system.
7. Wear Loose-Fitting Sleepwear
Tight clothing around the waist puts pressure on the stomach, pushing acid upward.
✅ Fix: Choose breathable, loose-fitting nightwear for comfort and reflux relief.
Quick Natural Remedies for Nighttime Acid Reflux
- Sip warm water or caffeine-free herbal tea before bed.
- Chew sugar-free gum to stimulate saliva production, which neutralizes acid.
- Keep your bedroom cool and calm to improve sleep quality
Simple Lifestyle Fixes for Acidity
- Drink warm water or herbal teas (ginger, fennel, licorice root) instead of carbonated drinks.
- Elevate your head slightly when sleeping to prevent night-time reflux.
- Maintain a healthy weight—extra abdominal fat puts pressure on the stomach.
- Chew food slowly to aid digestion and reduce excess air intake.
Final Thoughts
Acid reflux doesn’t have to ruin your nights. By making small changes like eating earlier, sleeping on your left side, elevating your head, and practicing relaxation, you can enjoy natural relief from nighttime heartburn and wake up refreshed.
If your symptoms persist despite these changes, consult a healthcare professional to rule out GERD or other underlying conditions.
