Acid reflux is a common digestive condition that occurs when stomach acid flows back into the oesophagus. It’s often caused by a weakened lower oesophageal sphincter, although certain foods, eating habits, and underlying health conditions can also contribute to it.

Although it’s normal to experience acid reflux occasionally, it deserves closer attention when it starts disrupting your daily life. Acid reflux that gets progressively worse at night, for instance, can prevent you from falling asleep and getting enough rest.

In this case, it’s in your best interest to consult a doctor and discuss your symptoms. For more information about the diagnostic process, a quick search online about “how is acid reflux diagnosed?” can help you get a better understanding of what to expect. In the meantime, making several practical changes before bedtime may help reduce acid reflux discomfort in the evening. Here are some steps you can take.

Eat a Smaller Dinner

The size of your evening meal can influence how likely acid reflux is to occur before bedtime. A large dinner keeps the stomach fuller for longer, which places more pressure on the lower oesophageal sphincter. This increases the chance of stomach acid moving back into the oesophagus, especially once you lie down. Following this logic, a lighter evening meal may help reduce that pressure while giving your stomach less food to process before sleep. If you still feel hungry later in the evening, a small, reflux-friendly snack, like plain crackers or a banana, may be a better option than having another heavy meal.

Avoid Eating Foods That Can Trigger Acid Reflux

Not everyone experiences acid reflux after eating the same foods. However, certain items are more likely to trigger symptoms because they can relax the lower oesophageal sphincter or increase stomach acid production. Common examples include spicy dishes, fatty or fried foods, chocolate, citrus fruits, tomatoes, onions, and caffeinated or fizzy drinks.

Depending on your personal triggers, avoiding or limiting some of these foods and drinks in the evening can make nighttime symptoms less likely. If you’re unfamiliar with your own triggers, pay attention to what you eat before symptoms appear so that you can spot patterns more easily.

Relax During and After your Evening Meal

A rushed evening meal can contribute to acid reflux. If you eat too quickly, you may take in excess air along with your food. This can then lead to bloating and added stomach pressure, which may make reflux symptoms more severe.

Eating slowly can make your evening meal feel calmer and easier to manage. This may help limit bloating and reduce unnecessary pressure on your stomach. It’s also best to avoid strenuous activities after dinner like exercising or lifting heavy objects. These activities may put pressure on your abdomen and make acid reflux more likely.

Avoid Lying Down Immediately After Eating

Time plays an important role in how your body digests an evening meal. Soon after eating, your stomach is still working to break down food and move it into the intestines. Lying down during this period can make it easier for stomach contents to move in the wrong direction, increasing the likelihood of acid reflux.

To prevent this, avoid getting into bed straight after your evening meal. Give yourself at least 2 to 3 hours to digest your food before you lie down. This way, your stomach has enough time to move some of its contents into the intestines. If your evenings tend to be busy, having dinner at an earlier time may be worth considering. This simple adjustment can help reduce the chance of symptoms interrupting your sleep.

Sleep with Your Upper Body Elevated

The position of your upper body during sleep can influence whether stomach acid reaches the oesophagus. A flat sleeping position makes it easier for acid to travel upwards, since your stomach and oesophagus are on a similar level. On the other hand, sleeping with your upper body slightly elevated creates a gentle slope from your chest down to your stomach. This allows gravity to help keep stomach contents where they belong. Placing pillows under your shoulders and head can help you achieve this position.

Sleep on Your Left Side

Another sleeping position worth trying is sleeping on your side. This position may help reduce nighttime reflux, as it can affect how easily stomach acid moves towards the oesophagus. Research suggests that sleeping on your left side is the most effective position for reducing acid reflux during sleep. In this position, the stomach sits below the oesophagus, making it less likely for stomach acid to flow upwards during the night.

Nighttime acid reflux doesn’t have to become something you simply put up with. With small but consistent adjustments to your evening routine, you can manage your condition more effectively before bed. Over time, these changes can help you rest more comfortably and wake up feeling better prepared for the day.