If you’ve ever had an episode of heartburn or acid reflux you know how unpleasant and discomforting that is. You can feel that burning sensation creeping up in your chest which can happen when you eat spicy food or even when your pants are a little too tight. However, for some people, acid reflux is a constant battle which sometimes only seems to get worse during the night.
There can be different reasons as to why acid reflux tends to flare up at night. In this article, we look into those possible causes, as well as what steps you can take to prevent them.
What is Acid Reflux?
Acid reflux, also known as gastroesophageal reflux disease or GERD is a common digestive disorder that is triggered when stomach acid flows backwards and up into the esophagus, irritating the lining of the oesophagus. As it happens near the heart region, it is also called heartburn.
Almost everyone is susceptible to acid reflux, and most times it is mild, infrequent, and goes away on its own. But for others, acid reflux typically happens at least once per week and often involves more severe symptoms.
Symptoms of Acid Reflux
The most common symptom of acid reflux is a painful burning sensation in the chest. Other symptoms of acid reflux include:
- Regurgitation
- Coughing or feeling of choking
- Difficulty swallowing, or dysphagia
- Chest pain that can affect the neck, back, jaw, or arms
- Sore throat
- Abdominal pain
There are also instances where you may be a victim of the acid reflux and not even realize it as some signs and symptoms aren’t always as obvious or common. Some of the more uncommon signs include post-meal discomfort, excessive salvation, and a hoarse voice.
How are Acid Reflux and Sleep Related?
According to many studies, acid reflux is often cited as a cause of sleeping problems. Suffering from acid reflux during the night causes not only pain and discomfort, but it also causes sleep interruptions due to heartburn, chest pain, and coughing.
Studies in sleep clinics of people with acid reflux have found that symptoms are correlated with lower sleep quality. Acid reflux could also be worse than just indigestion, in some cases, as acid reflux can damage the throat, larynx, lungs and even cause esophagus cancer.
Why Acid Reflux Gets Worse at Night?
There are a few reasons for acid reflux or heartburn to get worse at night which can disrupt sleep and be painful. Experiencing heartburn at night may mean that a person ate too soon before going to bed. The concentration of acid in the stomach is higher during nighttime is also a plausible cause of worsening acid reflux symptoms.
Gravity is another reason that you face discomfort when you to go sleep. When someone eats while either sitting or standing, the force of gravity helps move the food through your esophagus and into the stomach. But lying flat doesn’t allow gravity to help move food and acids down the esophagus and through your digestive system, so the acid is allowed to pool in place. The lying position makes it easier for the stomach contents to leak back up through the esophageal sphincter, causing acid reflux or heartburn.
Another explanation for you to experience a severe episode of acid reflux during the night is swallowing. while we are sleeping, we don’t swallow. Swallowing is important because it carries the acid that has refluxed into the esophagus back into the stomach. However, decreased swallowing during sleep reduces the force that pushes stomach acid downward. Saliva also helps neutralize stomach acid as it contains bicarbonate, but because the production of saliva is reduced during deeper stages of sleep it can’t perform its function properly, resulting in acid reflux.
Other risk factors contributing to heartburn at night can include dietary triggers like spicy food, being obese, high-stress levels, smoking or drinking alcohol, and eating large meals.
Treatment and Prevention Strategies
Although there’s no single solution that will work for everyone, there are some strategies you can use to reduce the frequency and intensity of acid reflux at nighttime.
Medication
To find relief from acid reflux, as well as to get better sleep, you can try OTC (over-the-counter) or prescribed medications from your doctor. OTC medications, such as antacids or acid reducers, may help treat occasional digestive upsets and heartburn. It can help bring temporary relief but may be of limited effectiveness in some people.
Maintain Your Weight
People who are overweight (a BMI of 25 or above) are more likely to suffer from heartburn. Extra weight, especially around the abdomen, can put pressure on the stomach and can increase the risk of heartburn.
If you are overweight, losing a few pounds may help relieve symptoms. Obesity is not only linked to the risk of acid reflux, but it is also the cause of many serious health conditions.
Avoid Trigger Food and Drinks
Keeping food sensitivities in mind and avoiding food and drinks that trigger your acid reflux, can help you get relief and prevent it from occurring. Some foods may be more likely than others to trigger heartburn. Common acid reflux trigger includes spicy foods, citrus foods, tomatoes, onions, carbonated beverages, alcohol, and caffeinated drinks such as tea and coffee.
Change Your Eating Habits
Eating a larger meal in the evening makes it harder for your stomach to digest it by bedtime. Eat several smaller meals throughout the day rather than two or three large meals. Switching to smaller or lighter meals later may help reduce the risk of heartburn and acid reflux. Aim for less than 500 calories and 20 grams of fat.
Wait at least 3-4 Hours Before Going to Bed
After eating, wait at least three hours before going to bed. It takes four to five hours for the stomach to fully digest a meal, and waiting three hours after eating will make you much more comfortable.
Elevate Your Head and Chest
When you go to bed try to keep your head and chest elevated to help keep your stomach contents from moving upward.
For people who sleep on their back, acid reflux may occur if stomach acid leaks from the stomach back into the esophagus as they lie down. Try using a mattress lifter or a wedged-shaped pillow to keep the upper body more upright during the night.
