Midnight acid reflux or nighttime heartburn, can disrupt your sleep and leave you feeling uncomfortable. "Acid reflux is a condition that occurs due to stomach acids flowing back up into the oesophagus (food pipe), a tube that takes food from your mouth to your stomach," said Dr Vivek Shetty, Consultant-Gastrointestinal, Liver and Pancreatic Surgeon, Jaslok Hospital and Research Centre, Mumbai. "There is a ring of muscle called a sphincter at the end of the oesophagus that normally keeps acid from splashing up," he added. If it relaxes at the wrong time, acid can flow back up and irritate the oesophagus, which lacks the stomach's protective coating."
Rather than reaching for over-the-counter medications, read this article and consider exploring natural remedies to alleviate symptoms and promote a more restful night's sleep.
Adjust Your Sleeping Position
Elevate the head of your bed by about 6 to 8 inches. This slight incline can help prevent stomach acid from flowing back into the oesophagus, reducing the likelihood of midnight acid reflux.
Also read: GERD: Foods That Trigger Acid Reflux and Heartburn
Maintain a Healthy Weight
Excess weight can contribute to acid reflux. Adopting a healthy diet and incorporating regular exercise into your routine can help shed extra pounds and minimise the pressure on your stomach, reducing the risk of reflux.
Watch Your Diet
Be mindful of your food choices, especially in the evening. Avoid large meals close to bedtime and steer clear of trigger foods like citrus fruits, tomatoes, chocolate, and spicy or fatty foods. Opt for smaller, lighter meals to ease digestion.
Stay Hydrated
Drinking plenty of water throughout the day can help neutralise stomach acid. However, avoid consuming large amounts of liquid right before bedtime to prevent adding pressure on the stomach.
Herbal Teas
Consider sipping on soothing herbal teas such as chamomile or ginger tea. These can help relax the lower esophageal sphincter and reduce the likelihood of acid reflux.
Licorice Root
“Deglycyrrhizinated licorice (DGL) supplements may help soothe and protect the lining of the stomach and oesophagus. Consult with a doctor before incorporating supplements into your routine,” Dr Ganesh Chaudhary, BAMS, PHC, Darbhanga, Bihar.
Aloe Vera Juice
Aloe vera juice, known for its anti-inflammatory properties, can help soothe irritated esophageal tissues. Drink a small amount before bedtime, but ensure it is free from added sugars.
Also read: Can Acid Reflux Cause Headache or Migraine?
Bananas
Bananas are a natural antacid and can help neutralise stomach acid. Incorporate a banana into your evening routine as a healthy and reflux-friendly snack.
Ginger
Ginger has anti-inflammatory properties that can aid in digestion. Consider adding fresh ginger to meals or drinking ginger tea to help alleviate acid reflux symptoms.
Disclaimer:
Remember, individual responses to remedies may vary, and it's essential to consult with a registered doctor before making significant changes to your diet or lifestyle. By adopting these natural approaches, you can take positive steps toward managing midnight acid reflux and promoting better sleep quality.
