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Acid reflux is a prevalent condition which occurs when stomach contents flow back into the oesophagus—a tube-like structure approximately 1 inch wide and 10 inches long, connecting the mouth to the stomach. While occasional reflux is common, particularly after a heavy meal, chronic or untreated reflux can lead to significant discomfort and complications.
How Does Acid Reflux Impact Sleep?
Acid reflux can severely disrupt sleep, particularly when lying down. Gravity no longer aids in keeping stomach acid in place, allowing it to move back into the oesophagus. This backflow can cause heartburn—a burning sensation in the chest—which often hinders falling or staying asleep.
Strategies for Managing Acid Reflux to Improve Sleep
Dietary Adjustments
- Smaller, frequent meals: Opt for smaller meals throughout the day to avoid overloading the stomach.
- Identify trigger foods: Reduce consumption of acidic, fatty, spicy, or caffeinated foods, which can exacerbate reflux symptoms.
- Early dinners: Finish your last meal several hours before bedtime to allow adequate digestion.
Optimising Sleep Position
- Elevate your upper body: Use extra pillows or a wedge pillow to raise your head and torso during sleep.
- Sleep on your left side: This position aligns the stomach and oesophagus, helping reduce reflux episodes.
Weight Management
- Maintain a healthy weight: Excess weight can increase abdominal pressure, worsening acid reflux.
Establishing a Regular Sleep Routine
- Consistent schedule: Go to bed and wake up at the same time daily to regulate your body’s natural sleep cycle.
Frequently Asked Questions About Acid Reflux
What are the risks of sleep disturbances caused by acid reflux?
Prolonged sleep deprivation can weaken the immune system, heighten the risk of chronic conditions, and lead to mood swings and memory issues.
Which foods should be avoided to manage acid reflux?
Spicy, fatty, and acidic foods, along with caffeine, alcohol, and foods high in fat and sugar, can aggravate symptoms.
Are there habits to avoid before bedtime?
Yes, consuming large meals, engaging in strenuous exercise, or wearing tight clothing close to bedtime can exacerbate reflux.
Is it possible to completely cure acid reflux?
Although most individuals cannot entirely cure acid reflux, symptoms can be effectively managed through medications and lifestyle modifications.
How can pregnant women manage acid reflux?
Pregnant women may find relief by eating smaller, frequent meals, avoiding irritating foods, and sleeping with their upper body elevated.
Schedule an Appointment at Pantai Hospitals
Although acid reflux is a common condition, it should not be overlooked. By making dietary changes, adopting healthy habits, and seeking medical advice when necessary, you can alleviate symptoms and enhance your sleep quality. Persistent or severe symptoms should prompt a consultation with a healthcare professional to prevent complications.
If you have concerns about acid reflux or require professional guidance, book an appointment at your nearest Pantai Hospital. Our specialists are here to support your journey towards better health. You may also book an appointment by downloading he MyHealth360 application from the Google Play Store or Apple App Store.
