Researchers surveyed nearly 15,300 people and found that 25% reported experiencing acid reflux at night. The results are published in the journal CHEST. This is a problem because the acid insignia disorder can disrupt sleep and can cause other health problems.
Having acid reflux on a regular basis can damage your esophagus. Stomach acid can injure and damage the lining of the stomach or cause changes in the cells that increase the risk of esophageal cancer. Acid reflux at night can also leave acid in the esophagus, causing more damage.
This disorder can also lead to sleep deprivation and ultimately insomnia. You may wake up in the middle of the night due to stomach pain and it is difficult to get back to sleep after taking medication to relieve pain. You need at least 7 to 8 hours of sleep every day if you don't want to be exposed to various health problems due to lack of sleep.
Here are some tips you can try to prevent acid reflux at night:
1. Raise your headrest
Doctors often recommend lifting your head about 10-15 cm. Some recommend pillows that can support your body from the waist up to 10-25 cm high to prevent acid reflux. This method works because it uses gravity to lower the food in your stomach.
2. Sleep on your left side
You can change your sleeping position to avoid acid reflux. Sleeping on the left side may be the best option.
3. Lose weight
Studies have shown that you can reduce stomach acid reflux by simply shedding 1 kg of body weight. Acid reflux symptoms will get worse as you gain weight.
3. Wear loose clothing
You put pressure on your stomach if you wear tight clothes to sleep, especially tight around your waist, which causes acid reflux symptoms.
4. Keep your portions small
Larger portions mean more food in your stomach, so it takes longer for these foods to be fully digested, and the longer they are in the stomach, the more likely they are to cause reflux.
5. Avoid eating late at night
Just like eating large portions, eating late at night takes longer to digest. In addition, your esophageal sphincter becomes lower than a normal person and causes food to travel more easily into your esophagus. Try not to eat about 3-4 hours before bed.
6. Have good eating habits
Don't rush when eating. Stress can cause the stomach to release more acid. You should also stay upright and not bend over or lie down when you eat.
7. Avoid foods that trigger stomach acid
Avoid eating foods that can trigger acid reflux, including alcohol, chocolate, candy, coffee, carbonated drinks, fruit and orange juice, tomatoes, pepper, vinegar, sauces and mustard, spicy or fatty foods.
8. Chew gum
Chewing gum can cause your body to produce more saliva. This will help neutralize the acid in the stomach.
9. Stop smoking
Smoking is bad for your overall health, not just your digestive system. The chemicals in tobacco relax the esophageal muscles, allowing acid to rise.
10. Rest after eating
Don't exercise right after eating. Give your stomach a few hours to empty on its own.
Acid reflux at night is common but can be dangerous if left untreated. If you have severe reflux of stomach acid causing vomiting or difficulty swallowing, see a doctor for medical treatment.
