Heartburn at night Causes and solutions to sleep better

Heartburn at night? Causes and solutions to sleep better

Have you ever been jolted awake by a burning feeling in your chest? That uncomfortable sensation is heartburn, and it can mess up your sleep. Heartburn happens when stomach acid flows the wrong way, moving up into your food pipe instead of staying where it belongs. While this can sometimes happen, many people find it especially bothersome when trying to rest at night.

The good news? You don't have to put up with sleepless nights due to heartburn. Let’s discuss why heartburn crashes your bedtime party, what makes it worse, and how to stop it from ruining your nights.

What is Nighttime Heartburn?

When you lie down at night, a muscle called the lower oesophagal sphincter between your stomach and food pipe (oesophagus) might not close properly. Some of that stomach acid can sneak up into your food pipe when this happens.

This is when you feel that familiar burning feeling in your chest. It might feel:

  • Like a warm or burning sensation behind your breastbone.
  • It's worse when you're lying flat on your back.
  • Like it's creeping up toward your throat.

Why is it worse at night? Simple physics! When standing or sitting up during the day, gravity helps keep stomach acid where it belongs. But when you lie down, gravity isn't helping anymore.

What are Common Triggers and Causes?

Ever wonder what sets off that burning feeling at night? Here are the most common things that might be causing your nighttime heartburn:

  • Big, Late-Night Meals: When your stomach is too full and you lie down, there's more chance for acid to spill up into your food pipe. Try to eat your last meal at least 3 hours before bed.
  • Fatty and Spicy Foods: Fatty foods make your stomach produce more acid, while spicy foods can irritate your digestive system. Both can force that muscle between your stomach and food pipe to relax when it shouldn't.
  • Coffee and Fizzy Drinks: These beverages are double trouble for heartburn. They increase acid production in your stomach and put pressure on that important muscle that keeps acid in place. 
  • Extra Weight Around Your Middle: Extra pounds around your belly are like a constant squeeze on your stomach. This added pressure can force stomach acid into your food pipe, especially when lying down. If you lose weight, it can make a big difference.
  • Pregnancy: During pregnancy, your growing baby is like a gentle push on your stomach. This pressure and pregnancy hormones that relax muscles make heartburn more likely to happen.

Immediate Relief Strategies

When heartburn strikes in the middle of the night, you want relief fast. Here are some quick fixes to help calm that burning feeling and get you back to sleep.

  1. Elevate Your Upper Body: This is like creating a gentle slope that helps keep stomach acid where it belongs. You can prop up your mattress with a foam wedge or use extra pillows. Make sure your head and chest are higher than your stomach.
  2. Try Ginger Tea: Ginger is like a natural peacekeeper for your digestive system. A caffeine-free ginger tea can help calm your stomach and ease that burning sensation. 
  3. Try Baking Soda in Water: Dissolving half a teaspoon of baking soda in water can act as a natural antacid. It neutralises stomach acid quickly, but only use this occasionally as it contains sodium and isn't meant for long-term use.
  4. Use Apple Cider Vinegar: While it might seem strange to use more acid, a tablespoon of apple cider vinegar in water can help. It's like fighting fire with fire – it can help your stomach produce less acid over time.

Over-the-counter Medications for Heartburn

When heartburn hits hard, over-the-counter medicines can come to your rescue. These medications come in three main types that work in different ways:

  • Antacids: These are like quick-acting sponges that soak up extra stomach acid. They start working in minutes and are great for sudden heartburn attacks but don't last long. 
  • H2 blockers: H2 blockers (like Pepcid or Zantac) are like turning down the dial on your stomach's acid production. They take about an hour to kick in but can help for up to 12 hours. These are good to take before bed if you often get nighttime heartburn.

Long-term Prevention Methods

While quick fixes help at the moment, preventing heartburn from happening is even better. Here are proven ways to keep heartburn away for good. 

  • Change Your Eating Schedule: If you eat your last meal at least 3 hours before bed, it gives your body time to digest properly. It’s like giving your stomach time to empty before you lie down.
  • Eat Smaller Portions: Instead of having three big meals, try eating more frequently instead of three large ones. This will keep your stomach from getting too full, which means less chance of acid backing up.
  • Wear Loose-Fitting Pajamas: Choose loose nightwear around your stomach and chest. It gives your digestive system breathing room while you sleep, with no extra pressure pushing.
  • Manage Your Stress:  When tensed, your stomach increases acid production. So, try to reduce stress by yoga or deep breathing exercises.

You may also like to read: Understanding cholesterol and how it affects your heart

Final Thoughts

You don't have to suffer from endless sleepless nights due to heartburn. You can take control of the situation by understanding what triggers your discomfort and making simple changes to your daily routine. Although quick fixes exist, proactively preventing heartburn offers the most lasting solution. Even small changes can improve your comfort.

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