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Waking in the dead of night? Raging in your chest? Needing to sit up awake so you could sleep for a few hours? Normal enough — but it needn't be your routine.
70-75% of GERD patients give history of nocturnal acid refux at weekly intervals at least. But with minor changes — like the time and the nature of meals, abstinence from the night consumption of liquor, and changes at the position while asleep — the symptoms begin tapering down.
Having a regular bedtime routine is not only good for reflux itself but also because you will sleep better so you won't be groggy the following day.
Here we provide an easy, attainable day-by-day schedule that's been shown to cut back GERD symptoms at night and assist with sleeping (and feeling) better.
If you've ever experienced that searing sensation the moment your head hits the pillow, you're not exaggerating. GERD (gastroesophageal reflux disease) worsens at night — and this is why.
When you're lying down, gravity can't even help pull the acid back down; so if you've got a rambunctious stomach or your digestive system is still running in high gear, acid has a pretty good shot at sneaking back up in your esophagus.
That's why night time acid reflux symptoms like coughing or heartburn are more likely to happen. Untreated night time acid reflux is worse than a persistent night's sleep – it's probably going to do some real damage to your esophagus in the long term and interfere with your day time energy and concentration levels. In case you are still unsure what is responsible for your symptoms, Claisen can help identify your GERD triggers for you – no doctor appointment or insurance required.
Eat Judiciously - Have your dinner a few hours before you sleep. You're not on your stomach still digesting supper. Digestion is not complete in an hour and being down early may cause acid reflux problems.
Relax without Waking up Acid Reflux - You might conceptualize your bedtime routine as getting ready for bed — and it is — and yet other things readied you for reflux. Have a short walk or gentle stretches. These might help get the digestive system functioning and relieve the strain.
Elevate the Head of Your Bed - Raise the head of your bed by 6 to 8 inches. A gentle incline helps keep acid down and improves nighttime digestion.
Healing nocturnal GERD is not so much a single brilliant fix; it's just keeping a few good habits. Keep in mind the following:
Your reflux need not rule your nights. A regular day-to-day routine goes a long way toward reducing symptoms and the integrity of your sleep.
Take our 5-minute survey and receive a personalized reflux care package — with OTC medication, diet guidance, and supplements just for you symptoms. Insurance is not needed. Office visit not needed. Just relief.
Chew gum after meals to boost saliva and calm acid naturally.
Avoid fizzy drinks and stick to water or tea to prevent symptoms.
Eat slower and skip super spicy or greasy foods when possible.
Carry antacids like Tums or Pepcid for quick, discreet relief.
Walk for 5–10 minutes after eating to ease bloating and aid digestion.
If symptoms last over 2 weeks or happen often, talk to a doctor.
This article and its contents have been medically reviewed by Aditya Jain (MD at Harvard Medical School and Op-Ed Fellow at Doximity).
Treating heartburn in teens starts with simple lifestyle changes like eating slower, avoiding spicy or greasy foods, cutting back on carbonated drinks, and not lying down right after eating. Over-the-counter antacids like Tums or Pepcid can also help. If symptoms occur more than twice a week, it’s time to see a doctor.
Bloating in teenagers is often caused by swallowing air while eating too fast, drinking carbonated beverages, eating gas-producing foods (like beans or broccoli), or food intolerances. Stress and hormonal changes can also contribute to bloating, especially during high-pressure times like exams.
Frequent heartburn in teens—like your 14-year-old—is usually linked to diet (spicy or fried foods, soda), eating habits (overeating or eating too quickly), or even stress. If it’s happening more than 2–3 times a week, it could be a sign of GERD, and a visit to a pediatrician is recommended.
Good drink options for teens with heartburn include plain water, non-citrus herbal teas (like chamomile or ginger), and low-fat milk. Avoid soda, energy drinks, orange juice, or anything carbonated or caffeinated, as these can worsen heartburn symptoms.
GERD (Gastroesophageal Reflux Disease) in teens can feel like frequent heartburn—a burning sensation in the chest or throat—especially after eating. It may also include sour burps, a chronic cough, or trouble sleeping due to discomfort. It’s more serious than occasional heartburn and should be checked out by a doctor.
Claisen Inc. is the world's leading telehealth platform for gastrointestinal conditions. We provide patients with personalized solutions for heartburn and bloating treatment, tailored to their unique needs and lifestyle.
