So tired of it. Seriously. Waking up after coughing periodically all night, wondering “did I actually fall asleep at any point last night?” Then realizing there wasn’t much point in trying to discern an answer since it’s time to go to work anyway. Of course the awful taste and sore throat linger for a while as a cruel little reminder of the night’s antics until I can get a cup of coffee.
Point is, I know all about it, and so do millions of others. Research shows that 80% of people that get heartburn also get it at night. And damn near everyone I know gets heartburn… so, you do the math.
Through some serious trial and painful error, I have put together some tips. Hopefully you’ll find them helpful. If they worked every time, I wouldn’t be starting this blog, so take them as you will, and know that different things work for different people, but don’t give up.
Without further ado, here are some things you should think about to help avoid the dreaded nighttime heartburn fairy:
- For God’s sake, give up the acidic foods. It’s called acid reflux, remember? That means kick the citrus – oranges, grapefruits, etc. Knocking out sneaky foods like tomatoes and vinegar can help as well.
- Spicy foods, too. Chili, peppers, etc. Should be self explanatory. Start buying mild salsa at least. And please, throw out the bottles of Chilula and Sriracha (Rooster) sauce in the fridge. They aren’t helping.
- Stay upright after you eat. Let Mother Nature… err, Father Time… no, GRAVITY work for you. It will help food settle and digest in your stomach.
- Soda. You know it’s terrible for you anyway. Kill two birds with one stone and start your diet by getting rid of a tremendous cause of heartburn for a lot of people.
- Alcohol. This is a tough one, I know. Honestly though, even if heartburn weren’t a factor, tossing back a few is a recipe for a poor night’s sleep. I know you already know this. Anyway, booze is hell on GERD as well. Take note.
- Caffeine. We’re on a roll with beverages, but to wrap it up, let’s include anything not covered by Soda or Alcohol that might include caffeine. Tea, I’m looking at you. Just like alcohol, you know it doesn’t exactly help you sleep anyway.
- Back to food, and the dietary benefits, trim those portions. Give you stomach less fuel to burn and reap the benefits.
- Healthy foods. Look at this, I’m really helping with that New Year’s resolution. Not only are healthier foods on your to-do list anyway, they really help with preventing heartburn at night. Grease and fat are killers. Start subbing the french fries for a side salad.
- Slow down, too. Come on, it’s not a race. Give the digestive system a fighting chance and take time to enjoy each bite. Your body will thank you and it’s one of the easiest ways to set yourself up for kicking that nighttime acid reflux scourge.
- The kitchen sink. Not literally. Here are a few more foods to put on your no-fly zone: ketchup (remember, tomatoes), mustard, mint, pepper, and I’m really sorry, but chocolate. Don’t give me that, there are plenty of other dessert options.
- I don’t care if I listed every food you love and you’ll no longer feel satisfied after dinner. Cut out the nighttime snacking. This might be the piece of advice that has helped me the most. You just won’t catching me eating anything after 7:00, and it’s paid off tremendously.
- Leads me right into the final tip. You don’t have to cut the food intake at 7:00, but if you’re really trying to get some relief from heartburn at night, you need to stop eating at least two to three hours before you go to sleep. If you stay up later than my, then by all means, don’t put down that chicken wing. Unless it’s fried, then I’m sorry, put it down.
I hope these tips are super helpful. I know how frustrating it can be, night after night, to try to sleep sitting up, praying that your awful heartburn symptoms will just leave you alone while you get some rest. Feel free to comment below if you have good luck with any of these tips, or if you have your own advice for those of us trying to shoo that awful nighttime acid reflux fairy away.
