Rosey Davidson, sleep consultant at Just Chill Baby Sleep, has shared advice on how to avoid acid reflux at night
Acid reflux can be a nightmare to deal with, especially when you’re trying to snooze. Yet a sleep specialist claims that avoiding certain beverages before bed could help minimise its symptoms.
Rosey Davidson, sleep consultant at Just Chill Baby Sleep, said that while herbal teas like chamomile and ginger might aid in achieving a sounder sleep, the same cannot be said for a range of other beverages. In an exclusive interview, she told the Mirror: “Warm, non-caffeinated herbal teas like chamomile or ginger can be soothing for some people, though it depends on individual triggers. It’s best to avoid anything acidic (like citrus juices), caffeinated (like coffee or green/black tea), carbonated drinks, or anything high in fat or chocolate.
“All of which can relax the lower oesophageal sphincter and make reflux worse. Alcohol is another major culprit that can disrupt both digestion and sleep.” Acid reflux is an uncomfortable issue usually characterised by a burning sensation in the chest (heartburn) and an unpleasant taste in the mouth. It can strike at any time, but night time reflux can notably affect sleep quality. According to the NHS, other symptoms may include frequent coughing or hiccups, bad breath, bloating, and nausea.
Besides drinking certain beverages, it can also be worsened by the foods you eat. You may be surprised to hear that tomatoes, chocolate, and fatty or spicy foods are among the riskiest.
Other potential acid reflux risk factors/causes include:
- Smoking regularly
- Being overweight
- Stress and anxiety
- Pregnancy
- Medicine side-effects
- Stomach ulcer
- Stomach infection
- Hiatus hernia
- Hormonal changes
READ MORE: Fearne Cotton shares injury that felt like ‘someone had taken a lit match’ to her toeREAD MORE: Queen Camilla’s go-to lunch dish is full of health perks and it’s easy to make
For anyone keen to alleviate their symptoms, Rosey also said it’s worth reassessing your sleeping position at night. Sleeping on your back or right side may be linked to worsened symptoms.
She continued: “The best side to sleep on for reflux is the left side. This positioning keeps the junction between the stomach and oesophagus above the level of gastric acid. Sleeping on the right side or back can actually worsen reflux symptoms.
“Sleeping on your front might provide some relief for reflux in certain cases, but it can cause neck and spine issues, so it’s generally not recommended.” On a separate note, Rosey acknowledged that resting your head on a few extra pillows may help, too.
She continued: “Gravity helps prevent stomach acid from flowing back up into the oesophagus. Simply propping yourself up with extra pillows under your head isn’t usually effective, as it bends the body at the waist and can actually worsen symptoms.”
If none of the above works, visiting a GP for further advice may be wise. People with regular acid reflux may be diagnosed with gastro-oesophageal reflux disease, where acid leaks from the stomach to the oesophagus.
Rosey said: “Over-the-counter antacids can provide short-term relief by neutralising stomach acid. H2 blockers or proton pump inhibitors (PPIs), such as omeprazole or lansoprazole, are often prescribed for more persistent symptoms as they reduce the amount of acid the stomach produces.
“However, these should always be used under the guidance of a doctor, particularly for long-term use, as they can have side effects or interact with other medications.”