- 1). Wait at least two to three hours after eating to go to bed. Acid reflux is most active directly after eating, while the stomach digests the food. Avoid foods that trigger your acid reflux. Although triggers vary with each person, certain substances are known to trigger reflux in most people: chocolate, mint, alcohol and caffeine. Spicy, greasy and acidic foods are also known to promote acid reflux. Although you should aim to eliminate these foods from your diet completely, you should definitely avoid eating them directly before sleeping.
- 2). Elevate the head of your bed by placing bed stands underneath the posts. This also elevates your head and shoulders while you sleep, keeping the acid in your stomach rather than allowing it to travel up your esophagus. It is important to raise the head of the bed, rather than just propping your head up with pillows. Often, when the head is propped up with pillows, the body is simply bent at the neck and the torso is still flat, allowing the acid to move freely from the stomach. If you cannot elevate your bed, use pillows or soft wedges to prop up your head and shoulders; your torso should be at a slight angle.
- 3). Wear loose clothes. Tight clothes can squeeze the stomach, pushing the acid up toward the throat. Wear loose T-shirts and pants that do not have a tight waistband. Women should avoid wearing a bra, which typically hugs the chest tightly and can shift down to the stomach while sleeping.
- 4). Take an antacid before going to bed. Antacids work to neutralize the acid found in the stomach, leaving none to reflux into the esophagus. The downside is antacids typically stay in the stomach for less than an hour, so the relief they provide is quite brief--but they are a good option if you are having difficulty falling asleep due to reflux and need relief to allow you to do so.
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