Getting Better Sleep
If nighttime heartburn is keeping you awake, you’re not alone. An estimated 8 out of
10 heartburn sufferers have nighttime symptoms, which can cause sleep disturbances.
Here's the good news. There are ways to prevent nighttime heartburn and other nighttime
symptoms of acid reflux disease:
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Elevate your bed
Sleep-related heartburn is largely a gravity problem; when you lie down, acid can move
up into the esophagus more easily. Try elevating the head of your bed 4 to 6 inches by
placing wooden blocks under the bed’s legs. Or you could place a foam wedge under the
mattress to lift your head about 6 to 10 inches. Note: Piling up pillows doesn’t help
prevent reflux.
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Finish any meals or snacks at least 3 hours before lying down
Most of the food in your stomach is digested within 3 hours. Once it is
digested, it should not back up into your esophagus when you lie down.
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