GERD is a medical condition that requires medical treatment as it is associated with acidity while sleeping at night. The amount of acid in the stomach increases in the night when we lie down on the bed to sleep without giving the opportunity for the food particles to digest. Obesity, smoking, and other lifestyle and dietary changes increase the possibility. It is suggested that the head of the bed should be raised so that the food does not pass from the stomach to the food pipe or esophagus.
People who experience acidity during bedtime have an increased possibility of complications such as esophageal cancer, inflammation of the esophagus, Barrett’s esophagus, hoarseness, sore throat, and chronic throat.
Acidity during sleep time can be prevented by accommodating some lifestyle and dietary changes in the daily routine. Here’s how to prevent acidity by improving lifestyle.
Try to sleep on the left side of the body
How to stop reflux at night? Here’s an easy way. When the food in the stomach passes into the esophagus because of the inability of the upper part of the digestive tract to function properly, the condition is known as gastroesophageal reflux disease or GERD. Sleeping on the left side helps in releasing pressure on the stomach which decreases the possibility of leakage of stomach acid into the esophagus.
Read more: Understanding Heartburn: Causes, Triggers, and Lifestyle Modifications to Alleviate Your Symptoms
Lose excess weight
People with overweight or obesity are more likely to suffer from GERD or acidity while sleeping. Acid may pass into the esophagus when there is excess pressure on the stomach because of overweight around the abdomen. Following a balanced diet and regular exercise can help to reduce acidity in stomach.
Avoid sleeping in tight dress
Tight cloths during sleeping put pressure on the stomach which causes heartburn and acidity. Thus one should always try to wear light-fitting and loose clothes to bed. Be comfortable physically and mentally while sleeping to prevent acidity and sleeplessness.
Try eating smaller meals
It is difficult to digest large and heavy meals by bedtime. Gradually switching to smaller meals by the end of the day may decrease the chance of getting acidity or heartburn at bedtime. It's better to eat frequently with less amount of food so that digestion becomes easier.
Avoid food that may cause acidity
If you tend towards acidity, avoid food and beverages that trigger the condition of acidity, especially at night. Although triggers may differ from one person to another, here are some common ones:
- Fried and fatty food
- Chocolate
- Peppermint
- Citrus food
- Tomatoes
- Caffeinated drinks
- Spicy foods
- Alcohol
Avoid eating late at night
It takes time for food to get digested properly. After a late night snacking, one lies on the bed to sleep without giving time to the body to digest the food thus causing acidity. Try to wrap up the last meal of the day 2-3 hours before sleeping to reduce acidity in the stomach.
Foods to include
Some food when included in your diet can reduce acidity in the stomach while sleeping. Such food items are:
- Eggs
- Whole grain
- Lean meat
- Fruits
- Vegetables
- Healthy fats such as avocado, oily fish and olives
Some beverages to take during bedtime are:
- Coconut water
- Herbal teas
- Water
- Plant-based milk
Manage your stress
Stress can trigger the symptoms of GERD and acidity. Stress reduction techniques such as yoga, medication, and exercise can manage stress which helps in the prevention of acidity during the night.
Sleeping positions
- Sleeping on the left side of the body prevents food or stomach acid from passing through the esophagus.
- Elevating the upper side of the body does not let acid stomach flow backward. In case you are suffering from acid reflux, allow yourself to lie down in an inclined position so that the stomach acid is kept down with the help of gravity.
- Do not sleep on your stomach as it puts pressure on the lower esophageal sphincter which facilitates the transfer of stomach acid into the esophagus more rapidly.
Over-the-counter medication
Occasional heartburn and acidity can be managed by getting medications for it. Such medicines include:
Acid reducers
Acid reducers help in managing the acid production in the stomach. They give quick relief but are not for long-term solutions. Histamine antagonists and proton pump inhibitors are the two types of acid reducers. Other acid reducers that we get in medicine shops are:
- Esomeprazole
- Famotidine
- Omeprazole
Antacid
Antacids help in reducing the symptoms of acidity by neutralizing the acid content in the body. Some of the antacids over the counter are:
- Bismuth subsalicylate
- Calcium carbonate
- Sodium bicarbonate
- Magnesium hydroxide
Symptoms of having acidity while sleeping
To know how you can prevent the acidity, it is important to know the symptoms related to it. Such symptoms are:
- Tingling sensation in throat, stomach and chest
- Nausea
- Pain in the chest
- Difficulty in swallowing
If the symptoms are frequent, it is an indication that one may have GERD. it has been proved that 79% of people with GERD experience these symptoms during bedtime. GERD and sleep deprivation have a direct effect on each other. Sleep deprivation increases the sensitivity to acid in the esophagus. The symptoms of acidity during bedtime are more acute than the symptoms of acidity during the day. Sleep deprivation along with the worsening symptoms can affect the quality of life.
Cause of acidity during bedtime
Due to the inability of the esophagus sphincter to work properly, the food particles in the stomach come up to the esophagus causing acidity or acid reflux. The esophageal sphincter is a muscle that works as a valve. It opens during swallowing and allows the food to enter the stomach and closes after that making the food move in the opposite direction. A weak sphincter may not work properly as expected.
Certain factors cause the esophageal sphincter to weaken such as pregnancy, hiatal hernia, obesity, smoking, taking some anti-depression medications, stomach bacterial infection, increase in hormones, and stomach ulcer.
Conclusion
GERD is a serious chronic medical condition that can be fatal during sleep if not treated properly. You can modify your lifestyle and diet to stop reflux at night and
reduce acidity during sleep. Take the suggestion of a doctor if you have frequent and persistent acidity during sleep. It can also indicate an underlying disease. Hampering sleep due to acidity can affect you mentally. Not getting enough sleep will make one feel tired and wired out the whole day, increasing stress and mental conditions. Thus, it is important to pay heed to this condition if it is affecting your sleep hygiene.
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