Tips for Sleep without Heartburn
If you've been waking up at night with heartburn, here are some tips to help you sleep better:
Sleep in an elevated position:
Raise the head of the bed by 10 to 15 cm (4 to 6 inches), so you can sleep with your head and chest elevated. You can do this by putting blocks underneat the head of your bed. If your partner objects or if it is too difficult then you can lie on special wedge pillows designed to help you sleep on an incline.
Adjust your eating
Eat meals two to three hours before bed, since this will reduce the risk of night time heartburn and gastric reflux. Avoid bedtime snacks.
Adjust your clothing
Don't wear clothes that fit tightly around your waist, because they may aggravate your symptoms.
Chew gum during the evening. This can boost the production of saliva, which neutralises stomach acid.
Try sleeping on your left side. Some studies have shown that this helps with digestion. If you can't manage it then the Positioning Body Wedge may help
Avoid some foods
Alcohol, chocolate, peppermint, coffee, carbonated drinks, citrus fruits and juices, tomatoes, pepper, vinegar, tomato sauce and mustard, and spicy or fatty foods can trigger reflux or irritate the lining of your oesophagus.
Asprin and other pain killers can make your reflux worse. Ask your doctor about alternatives.
If you smoke, stop.
If you're overweight, try to lose some of your excess kilos.2009-08-28