Whether it's the misery of heartburn brought on by pregnancy or just that one extra chili fry too many, getting a good night's sleep while dealing with heartburn is almost impossible. Here are some of the best ways we've found to deal with it and get to sleep:
Positioning | The way you lie down can have a sizable impact on the severity and duration of your worst heartburn symptoms. Sleeping on your left side seems to alleviate heartburn symptoms for many people, and is definitely the first thing you should try. If that doesn't work for you (or simply doesn't help enough) you may want to try elevating your whole upper body. It's important to note, that does not mean just adding an extra pillow under your head, as the acid from your stomach will still be able to travel easily to your esophagus as long as that part of your torso remains on the same level. Instead try using a wedge-shaped pillow that starts down at your waist and elevates towards your head. If you don't want to spend money on a specialty pillow your could also try elevating the upper part of the mattress itself with pillows, blocks or rolled up blankets, though maintaining a consistent level with that method might be challenging.
Food | Avoiding the foods that trigger your heartburn is obviously the best way to keep it from preventing sleep. Everyone who suffers heartburn has different triggers, though some of the most common are citric acid, tomatoes, onions, alcohol and caffeinated beverages. The best way to figure out which foods are giving you the worst heartburn is to start a food journal and track which meals (and what ingredients are used in them) have the biggest effect on you once you make it to bed. You'll also want to avoid having any meals, or even light snacks, close to bedtime as that can worsen the impact of heartburn on your sleep. Lastly, weight loss can be a big help in improving the severity and frequency of your heartburn. Easy, right? Of course not, even though weight loss can have a major effect on your sleep health it's a huge challenge for anyone who struggles with their weight. The good news is that when it comes to heartburn even losing just a few pounds can have some very positive effects.
Relaxation | A few modest changes to your routine can make a big difference in how much heartburn affects your sleep. Make sure you wear loose-fitting clothing (or, like People Awake at Night, no clothing at all) to bed and be careful not to tuck your sheets and blankets too tight, as pressure on your stomach can provoke or worsen heartburn symptoms. While you're eating, take your time and indulge in some post-dinner chats whenever you can. Eating too fast can cause your stomach to produce extra acids, and staying upright for a while after you eat will keep acid from making its way to your esophagus.
Antacids & Medication | TALK TO YOUR HEALTH CARE PROVIDER BEFORE TAKING ANY MEDICINE TO TREAT YOUR HEARTBURN; WE ARE NOT MEDICAL PROFESSIONALS. While over-the-counter antacids can provide some quick relief and there are a variety of prescription medications available, you should consider trying the lifestyle changes listed above before going the medicinal route. If making all of those adjustments has little to no impact on your heartburn then it's possible you're dealing with something a bit more serious and seeing your doctor about it is your best move.
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