Many people experience worse symptoms of acid reflux at night, making it difficult to fall asleep or stay asleep. But why does this happen, and more importantly, what can you do about it? If you’re tired of waking up with heartburn or discomfort, read on to understand the link between acid reflux and sleep—and how you can take steps to manage it.

Why Is Acid Reflux Worse at Night?

Several factors contribute to the worsening of acid reflux at night. Understanding these can help you make lifestyle changes to ease symptoms.

1. Lying Down After Eating
   During the day, gravity helps keep stomach acid in place. When you lie down, acid can flow back into the oesophagus more easily, leading to discomfort and heartburn.
2. Slower Digestion
   Your digestive system slows down at night, meaning food stays in your stomach longer. This increases the likelihood of acid rising up the oesophagus, especially if you’ve had a large or late meal.
3. Relaxed Lower Oesophageal Sphincter (LES)
   The LES is a muscle that acts as a barrier between your stomach and oesophagus. When it relaxes too much, stomach acid can escape more easily. Certain foods, alcohol, smoking, and some medications can contribute to this issue.
4. Increased Acid Production
   Some people naturally produce more stomach acid at night, worsening symptoms and causing frequent discomfort.

How to Reduce Night-time Acid Reflux

Thankfully, there are ways to manage acid reflux and improve your sleep quality. Here are some effective strategies:

1. Adjust Your Sleeping Position
   Sleeping on your left side can help prevent acid from rising into the oesophagus. Elevating your head with a wedge pillow or raising the head of your bed can also reduce symptoms.
2. Avoid Eating Late
   Try to finish your last meal at least three hours before bedtime. This allows your stomach to empty, reducing the risk of acid reflux while you sleep.
3. Watch Your Diet
   Certain foods are known to trigger acid reflux, including spicy foods, citrus fruits, chocolate, caffeine, and fatty meals. Keeping a food diary can help identify specific triggers.
4. Maintain a Healthy Weight
   Excess weight, especially around the abdomen, can put pressure on the stomach and increase the risk of acid reflux. Losing even a small amount of weight can help alleviate symptoms.
5. Wear Loose Clothing
   Tight clothing around the stomach can push acid up into the oesophagus. Opt for loose-fitting clothes, especially in the evening.
6. Consider Medication or Medical Advice
   If lifestyle changes don’t help, medications such as antacids, H2 blockers, or proton pump inhibitors (PPIs) can offer relief. However, it’s best to consult a specialist for tailored advice.

Find Long-Term Relief from Acid Reflux

Night-time acid reflux can disrupt your sleep and affect your quality of life. By making simple lifestyle adjustments and seeking medical guidance when needed, you can reduce symptoms and enjoy more restful nights.

At Gastro Clinic, we specialise in acid reflux treatment plans to help you manage symptoms effectively. If acid reflux is keeping you up at night, book a consultation today and take the first step towards better sleep and improved digestive health.