Are reflux symptoms like heartburn, breathing difficulties, and indigestion robbing you of a good night's sleep? If so, you're not alone. Fortunately, there are practical strategies you can implement to improve your sleep quality and wake up feeling refreshed.
- Sleeping on Your Left Side: Did you know that the way you position yourself during sleep can impact digestion? Studies suggest that sleeping on your left side can aid in proper digestion by allowing your stomach to hang naturally. This position may reduce the occurrence of reflux episodes compared to sleeping on your right side. So, next time you hit the sack, consider switching to your left side for better digestive health and improved sleep.
- Elevate Your Upper Body: Elevating your upper body while sleeping can significantly reduce the likelihood of stomach contents flowing back up into your oesophagus and airways. By raising your head and chest by 15 to 20 cm, gravity can effectively prevent reflux during the night. Invest in specialized reflux pillows or wedges to comfortably support this elevated sleeping position and enjoy uninterrupted sleep without worrying about acid reflux disrupting your rest.
- Avoid Large, Late-Night Meals: Eating large meals right before bedtime can exacerbate reflux symptoms and interfere with your ability to sleep soundly. To minimize discomfort and promote better digestion, experts recommend avoiding heavy meals at least two to three hours before bedtime. Opt for smaller, lighter portions in the evening to relieve pressure on your stomach and allow it to partially empty its contents before you hit the hay.
By incorporating these simple yet effective tips into your bedtime routine, you can alleviate reflux-related sleep disturbances and experience a more restful and rejuvenating night's sleep. Say goodbye to interrupted sleep and hello to waking up feeling refreshed and ready to tackle the day ahead!
Relevant reading: Sleep Apnoea and Reflux: Exploring the Connection
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Sleep and acid reflux
Reflux tips
Sleep tips