Acid reflux is painful and can be very damaging and dangerous to your health. At night, acid reflux symptoms are at their most damaging and dangerous. By lying down, you lose the effect that gravity has of keeping your stomach acid mostly in your stomach and away from your throat: by lying down, it makes it easier for acid to move up your throat and create heartburn, regurgitation, and damage to your esophagus from all of the acid. This can make it difficult to swallow food and can create chronic sore throat.
Firstly, diet should be changed. Foods high in acid are bad and will make someone more likely to have acid reflux symptoms or even to develop acid reflux if they do not have it at all. There are many things that one can change about their diet, and the first step is eating smaller meals. Eating a big meal means that the stomach is distended higher, making it easier for stomach acid to make the jump to the esophagus, or for heartburn and burping to happen. Eating slowly is also helpful; that way you know when you’re full and you don’t overeat. Making sure that you eat a small meal for dinner is the most important; eat the big meal at lunch. Additionally, with a small meal at dinnertime, most of the food will have been digested and that will make sure that reflux is much less likely to occur and disrupt your sleep.
There are particular foods to avoid. Peppermint, excessive amounts of chocolate, alcohol, caffeinated drinks, citrus foods, spicy foods, and more can all lead to acid reflux or worsen the condition. Be sure to listen to your body and find out what triggers your acid reflux symptoms; it’s different for everyone. Some people are okay with citrus, some okay with caffeinated drinks. Testing the waters is important to be sure that you don’t overstep boundaries and find yourself in pain when it comes time to sleep.
A form of treatment that has not been scientifically proven is chewing gum. Chewing gum produces more saliva and promotes easier swallowing. More saliva counteracts acid in your stomach and can help alleviate acid reflux symptoms or prevent them. Though it has not been proven, there’s no reason to not chew some gum after a heavy meal!
Using an elevated pillow or an adjustable bed can help ease symptoms as well. Because you don’t get the added bonus of having gravity help keep away symptoms at night, using an elevated wedge pillow or an adjustable bed can help you to get that edge back. By elevating your neck, shoulders, and chest you can help keep the pain away. Just elevating your head with two pillows doesn’t help; it’s counteractive and doesn’t raise your chest, which is most important.
Be sure to check out your local mattress store and visit your doctor to find the best way for you to sleep well and feel well!
American Mattress Gallery at 43235 W. 12 Mile Rd., Novi, MI 48377.
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