As many as one in four Americans may suffer heartburn at night, according to
a study published in 2005 in the journal CHEST. The figure is even
higher among people who say they suffer chronic heartburn, or gastroesophageal
reflux disease (GERD).
In a separate 2005 survey of 1,900 people with GERD in the U.S. and Europe,
55% said they had trouble sleeping at night. The people estimated that their
symptoms caused a 22% impairment of leisure activities and a 15% impairment of
their ability to work.
If you've been waking up at night with heartburn, here are tips to help you
Raise the head of the bed by 4 to 6 inches, so you can sleep with your head
and chest elevated. You can lift the top end of the bed by sticking blocks
underneath -- although your spouse may object once he or she has slid out of
the bed a few times. You could also lie on special wedge pillows designed to
help you sleep on an incline.
Eat meals two to three hours before bed, since this will reduce the risk of
nighttime heartburn. Avoid bedtime snacks.
Don't wear clothes that fit tightly around the waist, since they can
aggravate your symptoms.
Chew gum during the evening. This can boost the production of saliva, which
neutralizes stomach acid.
Try sleeping on your left side. Some studies have shown that this helps
with digestion, simply because of a quirk of the body's design. Sleeping on
your right side seems to be most likely to aggravate symptoms.
Avoid foods that can trigger reflux or irritate the esophageal lining.
These include alcohol, chocolate, peppermint, coffee, carbonated drinks, citrus
fruits and juices, tomatoes, pepper, vinegar, catsup and mustard, and spicy or
Don't use medicines that can worsen reflux. Examples include aspirin, other painkillers, and
calcium-channel blockers. Check with your doctor about alternatives if you are
currently taking any reflux-worsening medications. Never stop a
medication without first talking to your doctor.
If you smoke, stop.
If you're overweight, try to lose some of
your excess pounds.
SOURCES: Fass, R. CHEST, 2005; vol
127: pp 1658-1666. 2005 Digestive Diseases Week, News Release, University of
California, Los Angeles (UCLA), May 16, 2005. Lawrence J. Cheskin, MD, FACP,
co-author of Healing Heartburn (2002); director and founder, Johns
Hopkins Weight Management Center; and associate professor, international health
and human nutrition; and associate professor of medicine, Johns Hopkins School
of Medicine. Stuart Spechler, MD, spokesman, American Gastroenterological
Association; chief, division of gastroenterology, Dallas VA Medical Center; and
professor of medicine, University of Texas Southwestern Medical Center at