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28 Tips for Nighttime Heartburn Relief

Stop suffering heartburn symptoms at night. Get relief with these food, drink, and lifestyle tips.
By
WebMD Feature
Reviewed by Louise Chang, MD

A bitter taste in the mouth, a chronic cough, sore throat, fatigue ... if you're waking every morning with these symptoms of nighttime heartburn, you want relief.

Millions experience heartburn and the more serious condition gastroesophageal reflux disease (GERD) daily. And research shows that nighttime heartburn affects nearly four out of five of heartburn sufferers -- disturbing sleep and impairing their ability to function the next day.

Recommended Related to Heartburn/GERD

Keeping a Heartburn Log

Heartburn symptoms can be triggered by certain foods, beverages, and activities. For example, some people suffer heartburn after eating onions, peppermint, chocolate, caffeine, citrus fruits, tomatoes, or high-fat foods. Others suffer heartburn if they lie down after a large meal. What are your triggers? Find out by keeping a heartburn log. Each day, jot down your symptoms and the time they occurred. Then note the foods you ate and your specific activities before the symptoms began. Once you notice...

Read the Keeping a Heartburn Log article > >

If you're one of these people, find nighttime heartburn relief with these simple lifestyle, exercise, and food tips.

12 Food and Drink Tips for Nighttime Heartburn Relief

  1. Prevent heartburn by limiting acidic foods, such as grapefruit, oranges, tomatoes, or vinegar.
  2. Spicy foods giving you heartburn? Cut back on pepper or chilies.
  3. Don't lie down for two to three hours after you eat. When you are sitting up, gravity helps drain food and stomach acid into your stomach.
  4. Enjoy lean meats and nonfatty foods. Greasy foods (like French fries and cheeseburgers) can trigger heartburn.
  5. Want to avoid GERD symptom triggers? You may want to cut back on chocolate, mint, citrus, tomatoes, pepper, vinegar, catsup, and mustard.
  6. Avoid drinks that can trigger reflux, such as alcohol, drinks with caffeine, and carbonated drinks.
  7. Size matters: Eat smaller meals and you may avoid triggering GERD symptoms.
  8. Enjoy an after-work drink? You may want to turn to teetotaling: Alcohol can relax the esophageal sphincter, worsening GERD.
  9. Crazy about colas? It may be time to cut back. Colas can be related to reflux and to GERD symptoms.
  10. Keep heartburn at bay: Don't eat too quickly! Try putting your fork down between bites.
  11. Avoid snacking at bedtime. Eating close to bedtime can trigger heartburn symptoms.
  12. Reduce your nighttime heartburn risk: Eat meals two to three hours before sleep.