Important Note: This article provides general health information and is not a substitute for professional medical advice. Always consult a qualified healthcare professional for diagnosis and treatment of any health condition.
Are you experiencing a burning sensation in your chest or a sour taste in your mouth when you're trying to sleep? If so, you're likely dealing with nighttime acid reflux.
This common issue affects around one in five Australians. People of all ages can suffer from it, including children. Frequent, untreated reflux can lead to ongoing oesophageal irritation and, in some cases, complications such as oesophagitis or Barrett’s oesophagus.
Let's explore what acid reflux is, how it is caused, and the best ways to manage it.
Nighttime acid reflux is a condition that occurs when stomach acid flows back into your food pipe (the oesophagus). This causes an unpleasant burning sensation in the chest known as heartburn. It can even result in you having a sore throat, coughing or trouble swallowing.
It tends to happen most at night when you are lying down. Think of it as being a bit like your stomach content taking a wrong turn back up the pipe.
Should this happen regularly, medical professionals might diagnose that you are suffering from Gastroesophageal Reflux Disease (GORD).
Your oesophagus is the tube that connects your mouth to your stomach. Acid reflux happens when the acid in your stomach flows back up into it.
Normally, your lower oesophageal sphincter (LES) acts like a one-way valve. This is a small ring of muscle that lets food in, while keeping acid where it belongs. When this muscle relaxes or weakens, acid can escape. This can lead to heartburn.
Some of the most common causes of nighttime reflux include:
Some people may be more prone to reflux because of medical conditions like obesity, pregnancy, or a hiatal hernia. Additionally, stress can play a role by affecting digestion and how your body handles stomach acid at night.
During the day, you tend to spend much of your time standing or sitting upright. Therefore, gravity helps to keep your food and stomach acid where they belong.
However, when you lie down at night, gravity isn't there to help anymore. This makes it much easier for stomach acid to creep back up into your oesophagus.
Additionally, when you sleep, you don't swallow as much. Therefore, you do not produce as much saliva. During the day, saliva helps wash acid back down and calms any irritation.
If you are suffering from nighttime acid reflux, it can seriously affect your sleep patterns. This, in turn, can impact your brain function and mood, and reduce the effectiveness of your immune system. Thankfully, you may soothe your discomfort by consuming certain drinks before bed.
The most suitable ones are usually low in acid. They also tend not to relax the (LES) muscle that keeps your stomach closed, which helps to minimise irritation.
Here are some of the best drinks for acid reflux:
Certain herbal teas can be very calming for your digestive system. They include chamomile, ginger, or liquorice root. Ginger tea is known for helping with inflammation, while chamomile tea can help you relax.
Peppermint tea is not recommended. For some people, this can sometimes make reflux worse.
Sometimes, the simplest solutions are the best. Plain water is one of the most soothing drinks for acid reflux. It helps wash acid back down into your stomach and soothe your oesophagus. Small, slow sips are less likely to distend the stomach.
Compared to cow's milk, almond milk is generally more alkaline (the opposite of acidic). Some people find unsweetened plant milks or low-fat dairy gentler on their stomachs than full-fat milk from dairy.
Aloe vera juice is known for having soothing properties. If you decide to try it as one of your drinks for heartburn, make sure it's a pure, food-grade version and dilute it with water.
Start with a small amount to see how your body reacts. Some forms act as laxatives or interact with medicines. So you may want to seek more specialist medical advice before doing this.
Evidence for aloe vera juice in reflux is limited. Some products can have laxative effects or interact with medications. It’s best to check with a pharmacist or doctor before using it regularly.
Beyond what you drink, there are several practical steps you can take to reduce your chances of acid reflux ruining your sleep. They include:
Try to finish your last meal or snack at least two to three hours before you lie down to sleep. This gives your stomach enough time to digest and empty your food. It will also reduce the amount of available acid that could potentially reflux.
Eating large meals or consuming large volumes of acid reflux drinks can put pressure on your stomach. This can make the onset of reflux more likely. You may find it more beneficial to eat smaller, more frequent meals throughout the day, rather than three bigger ones.
Certain foods are known to trigger acid reflux at night in many people. These often include spicy foods, fatty or fried foods, chocolate, peppermint, and tomato-based products.
Pay attention to what you eat and whether you suffer from acid reflux not long after doing so. If you keep a food diary, it can help you figure out your personal triggers.
When trying to sleep, simply raising the head of your bed by 15 to 20 centimetres can help to use gravity to your advantage. You can do this by placing blocks under the bedposts at the head end. Alternatively, use a special bed wedge pillow.
Just piling up regular pillows isn't usually an effective strategy. That’s because it only raises your head and not your whole upper body. In fact, this can sometimes even bend you in a way that makes reflux worse.
Having excess weight, especially around your abdomen, can put extra pressure on your stomach. This can push acid upwards.
Losing even a small amount of weight can significantly improve reflux symptoms for many people.
We all know smoking is bad for you. The harmful chemicals within cigarettes can cause cancer, heart disease, and stroke. In relation to acid reflux, it can also weaken your LES. This makes it less effective at keeping acid in your stomach.
Quitting smoking is one of the most effective ways to reduce reflux and improve your overall health.
Updoc is an online Australian telehealth platform that connects users with AHPRA-Registered Partner Doctors for 24/7 virtual consultations.
Our service offers online consultations for various needs. These include:
It is popular with Aussies who live in remote areas, where the nearest medical facility is several hours away. Many people also use it in the evenings when their local GP’s office is closed or when they don’t feel well enough to be able to physically go and see them.
If you want to connect with an AHPRA-Registered Partner Doctor regarding nighttime acid reflux, patients can request an online consultation at any time. No appointment is needed.
It's generally best to avoid eating anything before going to bed.
If you absolutely need a snack, choose something light and bland, such as a small piece of plain toast or a few unsalted crackers. Avoid large meals or trigger foods.
Aim for at least two to three hours between your last meal or snack and lying down. This allows your stomach to empty its contents into your small intestine.
Individual triggers vary. However, spicy foods, fatty and fried foods, chocolate, peppermint, tomatoes, garlic, onions, and citrus fruits can all cause acid reflux.
Additionally, coffee, alcohol, and carbonated drinks might worsen symptoms. So, they are not good examples of what to drink for heartburn.
This information is for general knowledge and educational purposes only, and does not constitute medical advice as to when to see a doctor. It is essential to consult with a qualified healthcare professional, such as your general practitioner (GP) or a specialist, for any health concerns or before making any decisions related to your health or treatment. Always follow the advice of your doctor or other qualified health provider.
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