Heartburn is a common digestive symptom characterized by a burning sensation in your chest or upper abdomen. It occurs when stomach acid flows back into your esophagus, the tube connecting your mouth to your stomach. This backward acid flow is known as acid reflux or gastro-oesophageal reflux disease (GORD). Heartburn at night is particularly frustrating, as it often interferes with sleep. But there are things you can do to help alleviate the symptoms and prevent heartburn from recurring at night.
Why Is Heartburn Worse at Night?
Heartburn usually lasts a few minutes to a couple of hours and should go away when your food has passed out of the stomach and into the intestines. In some cases, however, your symptoms may last longer than that, especially if you go to bed too soon after eating. This is because your stomach hasn’t emptied its contents, and lying down makes it easier for the acids to travel back up into your throat and esophagus1.
It is also more likely that you will experience heartburn at night if you have eaten a large meal and are overeating or if you have a tendency to eat rich and fatty foods. This can put pressure on the valve at the top of your stomach that is supposed to keep your stomach acid and food in your stomach2.
If you suffer from persistent heartburn, seeing a doctor is essential. Repeated acid reflux can damage the lining of your esophagus, increase the risk of oesophageal cancer, and lead to oesophagitis3.
Over-the-counter antacids help neutralize acid, so taking one before sleep can reduce your symptoms and make it easier to fall asleep. If you want to get rid of heartburn at night completely, the best thing you can do is raise your head while sleeping. You can use a wedge-shaped pillow or prop up your bed by 6 inches by using bricks, cinder blocks, or bed risers under the bedposts. Sleeping on your left side is also helpful, as this position reduces gastrointestinal acid secretions.
Avoid spicy foods, fatty foods, tomatoes, and citrus fruits, as they trigger heartburn. It is best to eat smaller meals; if you do eat a full-size meal, try to finish it before bed. It will take four to five hours for your stomach to digest your food thoroughly, and leaving it too long can worsen heartburn.
