Have you ever been awakened in the middle of the night by a burning sensation in your chest? That is heartburn, and it tends to ruin the quality of your sleep. Nighttime heartburn is not only frustrating; if not treated, it may have a detrimental effect on your entire health. Let’s take a look at what causes nighttime heartburn and how to stop heartburn at night so you can sleep well.
What Are The Causes Of Heartburn At Night?
Heartburn occurs when stomach acid leaks back into your oesophagus, resulting in you being uncomfortable. This is more frequent at night.
1. Common Triggers
Basically, heartburn triggers vary from person to person but most commonly some meals and beverages are well-known for causing heartburn such as Spicy meals, citrus fruits, tomatoes, chocolate, caffeine, fatty foods, coffee, and alcohol can all cause that burning sensation. Recognising and avoiding these triggers can dramatically reduce your risk of heartburn.
2. Role of Diet
Eating heavy meals or lying down shortly after eating will increase the risk of heartburn. Your stomach is straining while digesting a lot of food, and lying down enables more acid to escape.
3. Lifestyle Choices
Heartburn is mostly caused by smoking, obesity, and stress. All of these factors can increase stomach acid production or weaken the lower oesophagal sphincter (LES), which usually prevents acid from travelling back into your oesophagus.
Symptoms Of Heartburn At Night
Nighttime heartburn symptoms include a burning sensation in your chest, regurgitation of food or sour drinks, difficulty in swallowing, and persistent coughing. These symptoms can disrupt sleep and have a detrimental effect on your general well-being.
How To Stop Heartburn At Night
1. Avoiding Late Night Food
Eating shortly before bedtime might cause heartburn. It is best to have your dinner at least three hours before bedtime.
2. Your Sleeping Position
Sleeping with your head raised might help prevent stomach acid from leaking back into the oesophagus. Using a pillow or raising the head of the bed may be beneficial.
3. Eating Smaller Meals
Eating smaller, more frequent meals helps to prevent your stomach from getting overfull and relieves pressure on the LES.
4. Excessive Water Intake
Although being hydrated is important, drinking excessive amounts of water during meals could potentially increase the risk of heartburn.
5. Chewing Gum
Chewing gum produces more saliva, which can help neutralise stomach acid and reduce symptoms of heartburn.
6. Reducing Your Stress Levels
Stress can cause heartburn. Deep breathing, meditation, and yoga are all relaxation practices that can help you manage your stress.
7. Quit Smoking
Smoking weakens the LES and stimulates stomach acid production. Quitting smoking can greatly reduce symptoms of heartburn.
8. Weight Management
Excess weight can exert pressure on your stomach, resulting in acid reflux. Weight management through food and exercise can help reduce heartburn symptoms.
9. Herbal Treatment
Herbs such as ginger, chamomile, and licorice root can calm the stomach lining and reduce the production of acid. These can be taken as tea or supplements.
Conclusion
Heartburn, especially at night, can greatly affect sleep and quality of life. Knowing its causes, symptoms, and effective remedies enables you to take proactive measures to prevent and manage heartburn. Adopting changes in your lifestyle, food, and home remedies will enable you to sleep healthily and comfortably.
FAQs
Can drinking water help reduce heartburn?
Yes, drinking water can help dilute stomach acid and flush it out of your oesophagus, providing some immediate relief from heartburn.
Is heartburn more common in certain age groups?
While heartburn can occur at any age, it’s more common in adults over 40. However, lifestyle factors and diet can influence its prevalence at any age.
What role does weight play in heartburn?
Excess weight can increase abdominal pressure, pushing stomach acid into the oesophagus and causing heartburn. Maintaining a healthy weight can help reduce symptoms.
Are there any exercises that can help with heartburn?
Yes, moderate exercises like walking, yoga, and swimming can improve digestion and reduce stress, both of which can help alleviate heartburn. Avoid high-impact activities that might exacerbate symptoms.
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