GERD (Gastroesophageal Reflux Disease) 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 unhealthy lifestyle and dietary choices increase the possibility.
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.
Cause of Acidity During Bedtime
The esophagus sphincter regulates the flow of food from our mouth to throat and down to the stomach, and when it fails 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 once done. A weak sphincter may be the cause behind frequent acidity.
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.
Symptoms of Having Acidity While Sleeping
To know how you can prevent 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
- Bloating
- Difficulty in swallowing
If the symptoms are frequent, it is an indication that one may have GERD. It has been proven that most 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.
Understanding Night Time Acidity and How to Prevent It
Nighttime acidity will generally occur when stomach acid flows back the way into the esophagus, primarily when lying down. This may be caused by some of the following factors:
- Gastroesophageal Reflux Disease (GERD): GERD is a chronic condition whereby the stomach acid flows back into the esophagus, bringing discomfort along with it. Thus, GERD worsens at night due to gravity, giving acid space to move upwards.
- Weak Esophageal Sphincter: Another common cause is a relatively weak lower esophageal sphincter, which can sometimes be caused by obesity or by medications that chill the LES.
- Slow Nighttime Digestion: Digestion is slower at night, so it is even more likely to reflux if you go to bed within a few hours of eating.
- Diet and Lifestyle Choices: Diet and lifestyle choices such as eating high-fat foods, drinking caffeine, or eating too close to bedtime are some of the more common ways of increasing the symptoms of acid.
It is essential to recognize symptoms such as a burning sensation in the throat or chest, nausea, and hoarseness during waking hours to better manage this condition. Here are some strategies that help minimize nighttime acidity that experts recommend.
Elevate the Top of Your Bed
If possible, elevate the head of your bed 6 to 8 inches. This prevents the acid flow up, which gravity keeps at bay. Wedge pillows or an adjustable bed frame will do the trick.
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.
Left side sleeping keeps the acid in the stomach and will rest there as the gravity holds it. According to some studies, lying on the right side or on one's back can increase the chance of reflux. Therefore, sleeping on the left side is most commonly recommended.
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 the stomach.
More body fat around the stomach increases pressure on the stomach, pushing the acids upward. A proper diet and regular exercise will reduce that pressure and lessen the severity of reflux.
Avoid sleeping in tight dress
Tight clothes 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 and this can affect your gut health. 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.
A large meal before sleeptime contributes to acid buildup. Stop eating two to three hours before bedtime, making sure to take small, well-balanced meals that avoid the generation of acidity in nighttime hours.
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 foods: They take much time to digest and therefore relax the LES which makes reflux probable. Avoiding fried food items can prevent toxic buildup in the stomach.
- Chocolate: Chocolate contains caffeine and theobromine, which can relax the LES that opens doors for acid reflux. Dark chocolate is usually acidic and may worsen reflux.
- Peppermint: Although helpful in calming digestion, peppermint relaxes the LES and increases the chance of acid reflux. Steer clear of mint-flavoured teas and candies to minimize nocturnal acidity.
- Citrus Foods: Oranges, lemons, and grapefruits are highly acidic and can aggravate the mucosa lining the esophagus. Consuming these near bedtime will only worsen the symptoms of acid reflux.
- Tomatoes: Tomato products, as well as tomatoes, are rich in acids and trigger heartburns; limiting tomato sauces, salsas, and ketchup will only reduce the risk of acidity.
- Caffeinated Drinks: Stimulates acid production and relaxes the LES. Reducing the consumption of coffee, tea, and sodas can lead to fewer symptoms of acidity.
- Spicy Foods: Chili and pepper increase stomach acid which may cause heartburn and discomfort. Replace them with less spicy seasonings to control acid attack.
- Alcohol: Alcohol can relax the LES, increasing stomach acid. In this manner, it causes reflux. Drinking less alcohol, especially before bedtime, can reduce the risk of nighttime acidity.
Avoid eating late at night
Eating right before bedtime does not allow for sufficient time to digest the food and affect the gut microbiota negatively. 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. If you must have a snack, do not choose something heavy; opt for an apple or some whole grain crackers.
Foods to include in meals
Some food when included in your diet can reduce acidity in the stomach while sleeping. Such food items are:
- Eggs: Eggs are rich in proteins and are usually nontoxic to the stomach. Probably best sources of boiled or poached eggs-raw may also be as a substitute
- Whole grains: These are easy to digest and contain fiber.
- Lean proteins: Chicken, turkey and fish are less likely to induce reflux.
- Fruits and vegetables: Apples, bananas and leafy greens are not as irritating to the stomach.
- Good fats: Avocado and olive oil aid in digestion.
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
Optimizing your sleeping position can help to reduce acid reflux, here’s how you can ensure it:
- 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 to manage acid reflux
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
Sometimes you may need antacids, H2 blockers, or proton pump inhibitors (PPIs) for quick relief.
- Antacids: Antacids Neutralizes acid, which neutralizes it quickly.
- H2 blockers: H2 blockers Reduces the production of acid which gives more relief.
- PPIs: They reduce the amount of acid produced in the stomach for long-term relief, and you must visit a doctor if you have persistent symptoms.
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.
At Sova Health, we aim to empower people on issues related to gut health and the well-being of the self. Our Various educational resources are supported by products that will improve the concerned health condition. We are a one-stop destination for your health problems as we provide long-term solutions guarded by our professionals and experts.
Related Readings
Natural Cures for Bloating: Discover Dietary and Lifestyle Changes for Relief
Got a Bad Gut? Symptoms, Solutions and Supplements
The Role of Gut Microbiota in Digestive Health: Tips for Maintaining a Healthy Gut
