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Suffering throughout the night when you have heartburn and indigestion can not only be painful but an annoyance as well - you should be getting a good sleep for the day ahead but the pain itself is hindering it.

Heartburn is common during the night when you are lying down flat, as stomach acid can sit for longer in your throat which may cause pain.

These symptoms can be very painful so it’s important to try to reduce them as much as you can with some simple changes to your lifestyle. Read ahead to find out our top tips to help relieve the pain.

Eating before Bed

It’s important to give your body some time to empty and properly digest your food before you lay down and go to sleep. Be sure to eat your last meal of the day three to four hours before you go to bed to allow it to pass through your digestive system.

Sleeping Arrangements

Find something to put underneath your mattress, e.g. a piece of wood, to prop your head and shoulders up, so that you can go to sleep with your upper body elevated slightly. Lying down flat can make it easier for excess stomach acid to escape up your oesophagus causing you to feel the pain of heartburn. Having your head and back slightly slanted will mean that gravity will work against any excess acid to help stop it from moving up into your throat.

Cut Out Stress and Anxiety

Stress and anxiety can be a major contributor to heartburn and indigestion and can have a real impact on our digestive system so it is imperative to try to keep our stress levels as low as we can. Make sure you get enough sleep each night and do things that make you happy. You could take up yoga or meditation to help you relax even more!

Wear the Right Pyjamas

Wear loose-fitting clothes to bed as tight clothes, especially around your waist, can put pressure on your stomach and this could also lead to heartburn and indigestion.

Article published January 1, 2021