Acid Reflux and Sleep: Tips for a Restful Night
Acid reflux, often referred to as heartburn, can make it challenging to enjoy a peaceful night's sleep. That burning sensation in your chest and the regurgitation of stomach acid can disrupt your slumber, leaving you fatigued and irritable the next day. But fear not! We explore the connection between acid reflux and sleep disturbances and share some valuable tips from Pall Mall's Medical Director, Dr Tang to help you reclaim those restful nights.
Understanding Acid Reflux and Its Impact on Sleep:
Acid reflux occurs when stomach acid flows back into the oesophagus, causing irritation and discomfort. When it happens at night, it can lead to disrupted sleep and even more serious health issues. Here's how acid reflux affects your sleep:
Night-time Symptoms:
Acid reflux symptoms, such as heartburn, chest pain, and regurgitation, can become more pronounced when lying down, making it difficult to fall asleep.
Interrupted Sleep:
Frequent episodes of acid reflux can wake you up during the night, preventing you from reaching the deeper stages of sleep.
Morning Fatigue:
Poor sleep due to acid reflux can leave you feeling tired and groggy in the morning, affecting your daily activities.
We asked Dr Chun Tang, our medical director at Pall Mall Medical for some practical tips to help you sleep better despite acid reflux:
“To combat heartburn and acid reflux, you need to focus on lifestyle changes and dietary adjustments.
“Maintain a healthy weight through regular exercise and balanced eating to alleviate pressure on the stomach.
“It’s wise to opt for smaller, more frequent meals to prevent overeating and stomach distension.
“Try to avoid trigger foods like citrus fruits, tomatoes, spicy and fatty foods, caffeine, and chocolate, as they can exacerbate symptoms.
“Eat slowly and chew thoroughly to aid digestion and refrain from lying down immediately after eating; aim for a gap of at least 2-3 hours before bedtime.
“Elevate the head of your bed to discourage stomach acid from flowing back into the oesophagus during sleep.
“Finally, manage stress levels through relaxation techniques like deep breathing, meditation, or yoga, as it can make symptoms worse.
“If they do persist, however, consult a healthcare professional for personalised guidance and potential medication.”
Don't let acid reflux rob you of a good night's sleep. By understanding the connection between acid reflux and sleep, along with implementing these tips given by our medical director Dr Tang, you can significantly improve your sleep quality. Start applying these tips tonight and look forward to a peaceful, acid reflux-free sleep!
At Pall Mall, you can book a telephone, in-person or video GP appointment with us as little as same or next day.
