7 TIPS TO KEEP ACID REFLUX FROM RUINING YOUR SLEEP
How to deal with acid reflux at night
There are a few simple lifestyle changes you can make to ensure acid reflux doesn’t cost you a good night’s sleep.
1. Stop eating and drinking three hours before bed.
Susan Besser, MD, primary care physician at Mercy Medical Center in Baltimore, suggests nixing late-night snacks and cutting off food and drink three hours before hitting the sheets.
The less acid you have in your stomach when you lie down, the less likely you are to experience heartburn at night. (Late-night eating is also associated with weight gain, as a study published in the American Journal of Clinical Nutrition has shown.)
2. Make lunch your biggest meal of the day.
Eating a big meal can put pressure on your stomach and allow acid to travel back up into your esophagus—and that will only be compounded if you lie down soon afterward.
To prevent a major case of acid reflux at night, Huber recommends eating a heavier lunch and a lighter dinner.
(And think about skipping the sugar before bed, since it also interferes with sleep.) I’ve started to spend a few hours on Sunday meal prep so that I can get more substantial lunches ready for the week.