How reflux influences sleep quality
Plain and simple, stomach acid isn’t meant to be outside your stomach. The key to controlling nighttime acid reflux symptoms is to keep stomach acid where it belongs – in your stomach.
Don’t nap in the daytime. Naps may make you feel relatively refreshed in the evening, but will interfere with your ability to fall asleep and also make acid reflux more severe in some cases. Have your dinner 2 to 4 hours before bedtime, so your stomach isn’t struggling to digest food by the time you go to bed. If your insomnia is caused by acid reflux, you may suffer from daytime tiredness or sleepiness.
You also can improve your chances of a good night’s sleep by waiting for three to four hours after you eat before going to bed. That gives your stomach a chance to process your meal and move it through your digestive system. Your stomach will then be empty and less likely to promote reflux when you lie down. Eating a smaller and lighter dinner also is a good idea. GERD has been identified as a risk factor for sleep apnea, a disorder in which the person repeatedly stops breathing during the night.
How to Sleep Better with Acid Reflux
This article examines the relationship between these three terms. It also describes treatments, associated symptoms, methods of prevention, and when to see a doctor. The International Foundation for Functional Gastrointestinal Disorders (IFFGD) recommend that people who regularly experience nighttime reflux try inserting a triangular wedge underneath the head of the bed.
Studies show that coffee temporarily weakens the lower esophageal sphincter, increasing the risk of acid reflux ( 27 ). Drinking alcohol may increase the severity of acid reflux and heartburn. Growing evidence suggests that low-carb diets may relieve acid reflux symptoms.
What’s worse, sleep deprivation can adversely affect GERD severity by enhancing the perception of acid in the esophagus causing esophageal hypersensitivity, and potentially by increasing esophageal acid exposure time. In a nutshell – Heartburn makes it difficult to sleep, inadvertently causing insomnia. You can remedy this by addressing the heartburn, not the insomnia. Insomnia is a broad term used to describe a variety of sleeping problems. In essence, a person has insomnia if he/she is either unable to fall asleep or remain asleep for sufficient periods of time to awake refreshed.
While these natural home remedies can be extremely effective, sometimes they aren’t enough. At Tru Health we help patients discover and treat the unique cause of their acid reflux so they can get rid of it naturally. While it may seem counterintuitive, acid reflux is often caused when a patient doesn’t have enough acid in their stomach. A great way to introduce more acid into your stomach is with raw apple cider vinegar. Quite tasty, it can be used in dressing and marinades, bringing a bright touch your meals.
As many as one in four people who experience sleep disturbances report that they have nighttime heartburn. 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.
This elevation should keep their food pipe raised above their stomach during sleep. People with acid reflux may benefit from keeping a food diary. Doing so can help them identify individual foods that trigger symptoms.