8 Ways to Prevent Nighttime Heartburn Nighttime heartburn can keep you from getting a good night's sleep. Try these expert tips to soothe the burn and prevent symptoms.

Put Heartburn Symptoms to Bed

From time to time, you may feel the burning, uncomfortable sensation that usually starts in the chest and may rise into your throat. If the discomfort often occurs at night, you are not alone: More than 70 percent of people with gastroesophageal reflux disease (GERD) may suffer from nighttime heartburn.


There's a simple reason why heartburn symptoms often occur at night: gravity. "When you are in an upright position, gravity helps the esophagus clear the refluxed material back to the stomach," says Scott Gabbard, MD, a gastroenterologist at the Cleveland Clinic. "But when lying flat, we lose the help of gravity, and there may be more delayed clearance of the refluxed material."

Left untreated, nighttime heartburn can disrupt sleep and potentially cause daytime fatigue, Dr. Gabbard says. To help ease nighttime heartburn and get the restful sleep you need, it's important to watch what and when you eat, as well as how you sleep.

Eat Early and Light

To prevent nighttime heartburn, eat at least three hours before bedtime, Gabbard recommends, so your body has plenty of time for digestion. Also, make sure your dinner is light, adds Michael Vaezi, MD, PhD, a professor of medicine in the division of gastroenterology, hepatology, and nutrition at Vanderbilt University Medical Center in Nashville, Tenn. When your belly is full from a big dinner, stomach acid backs up into the esophagus, causing heartburn symptoms. It's also a good idea to stay upright for a few hours after eating, so don't stretch out on the sofa after dinner.

Stick to Low-Fat Foods

Ease heartburn symptoms by making that smaller dinner low in fat. "Fat empties from the stomach more slowly than protein or carbohydrates," Gabbard says. Erin Palinski-Wade, RD, CDE, a spokeswoman for the Academy of Nutrition and Dietetics and author of the "2 Day Diabetes Diet" says that "a dinner with 20 to 25 percent of calories coming from fat would fall into the low-fat range." So for a typical 600-calorie dinner, that means keeping fat to 13 to 16 grams. Limiting your fat intake can also help you maintain a healthy weight, which can help prevent heartburn because being overweight is a GERD trigger. So try to shed extra pounds. "Even a small amount of weight loss will have an influence on the number of reflux incidents," Dr. Vaezi says.

Enjoy a Different After-Dinner Treat

The icky taste in your mouth accompanied by that uncomfortable heartburn feeling in your chest is caused by stomach acid flowing up into your esophagus. To help ease these symptoms, chew gum or suck on hard candy — they may stimulate saliva, which can neutralize acid in the esophagus, Gabbard says. Just be sure to avoid peppermint and chocolate, both of which can cause the lower esophageal sphincter to relax, allowing stomach acid into the esophagus.

Sleep Like a Lefty

When you snuggle up in bed, roll over to your left side, not your right, Vaezi says. Experts aren't sure why, but sleeping on your left side tends to decrease nighttime heartburn, while sleeping on your right tends to worsen it. Use several pillows or cushions to prop yourself onto your left side and stay in that sweet spot all night long.

Elevate Your Bed or Your Head

To keep stomach acid down and avoid heartburn symptoms, elevate the head of your bed by raising its legs. As an alternative, Gabbard suggests sleeping propped up on a wedge pillow, which is gently sloped to on an 8-inch incline that properly supports your head and neck. This helps keep nighttime heartburn at bay by preventing stomach acid from flowing back up into the esophagus.

Pick Comfy Pajamas and Clothes

Pajamas that are too tight or cut into your belly are not just uncomfortable — they may also worsen nighttime heartburn. "Tight pajamas increase pressure in your abdomen and may increase reflux events at night," Gabbard says. Opt for a loose-fitting, lightweight, comfortable pair. The same goes for daytime clothing: Make sure your clothes don't fit too snugly so you don't put pressure on your stomach all day and set the stage for nighttime heartburn.

Pass on After-Dinner Drinks

Skip after-dinner coffees, teas, and cocktails: "They can relax the lower esophageal sphincter and may increase risk of reflux at night," Gabbard says. Also say no to soda because the carbonation may worsen heartburn. Instead, stick to water, Vaezi suggests. Along with passing on after-dinner drinks, also give up smoking later in the day to help prevent nighttime heartburn.

Keep Heartburn Under Control All Day

One of the most important things you can do to ease nighttime heartburn is to be smarter all day. "For example, make sure you are taking anti-reflux medications correctly," Gabbard says. "Many medications for GERD are best taken before meals and not before bedtime." It's also always a good idea to avoid foods that trigger your heartburn, which are often acidic foods, such as tomatoes and citrus fruits, as well as spicy foods.