Is Heartburn Ruining Your Sleep?
London’s Leading Nutritionist Lily Soutter offers 9 tips for night time heartburn relief . . .
Lily Soutter.
Heartburn is a symptom of acid reflux, and is one of the frustrating conditions that can contribute to sleepless nights. As many as 4 out of 5 people who suffer with regular heartburn report disrupted sleep. Symptoms include a burning or hot sensation within the chest, nausea, difficulty swallowing and even regurgitation, all of which can worsen at night due to lying down. Fortunately, some simple dietary tweaks may minimise symptoms allowing for a more restful nights sleep.
Avoid large meals at night
Pic: iStockphoto.
Eating until you’re full to bursting isn’t exactly healthy for anyone, especially if you suffer with heartburn! When there is too much pressure within the stomach, it can promote acid reflux in those with weak lower oesophageal sphincter.
Top tips to reduce portion sizes:
Try eating off a smaller plate
Try having smaller 5-6 meals throughout the day
Eat slowly, it takes our brain at least 20 minutes to register that we are full
Eat mindfully without distractions such as the TV. Mindful eating can help us to feel more satisfied after our meals
Limit alcohol before bed
Whilst it’s absolutely fine to enjoy the odd glass of wine, if you’re serious about relieving your heartburn symptoms, alcohol really should be limited before bed. Alcohol can increase stomach acid and relax the lower oesophageal sphincter, both of which are triggers for heartburn at night. What’s more, studies have repeatedly shown that even moderate alcohol intake may cause reflux symptoms in healthy individuals.
Top tips to reduce alcohol intake:
Pic: iStockphoto
Have no more than one alcoholic drink per day
Infuse water overnight with berries, mint, watermelon, cucumber or lemon for a tastier non-alcoholic beverage
Switch your coffee for herbal tea
Caffeine is not only detrimental when it comes to a restful night’s sleep, but may also be the culprit for heartburn at night. Some research has shown that caffeine may weaken the lower oesophageal sphincter, which can ultimately increase the risk of symptoms. Fortunately for the coffee addicts amongst us, the evidence is mixed and associated symptoms may very much depend on the individual.
Top tips to cut back on caffeine:
Pic: iStockphoto.
Try switching your coffee for herbal teas
Reduce caffeine intake slowly to minimise withdrawal symptoms
Minimise citrus juice consumption.
As much as 72% of sufferers with heartburn find that citrus juice aggravates their symptoms. Whilst citrus juice isn’t necessarily the cause of heartburn, it can irritate the lining of the oesophagus, which may worsen symptoms.
Top tips to minimise citrus juice intake:
Choose healthy vegetable juice such as beetroot, carrot, green vegetable juice or strawberry, pear and apple
Avoid raw onion and garlic
There is some evidence to show that acid reflux may worsen after consuming a meal containing raw onion or garlic. It has been suggested that they irritate the lining of the oesophagus, however it is still very dependent on the individual.
Top tips to minimise raw onion and garlic:
Pic: Susie White.
Try infusing onion and garlic into drizzling oils
Ensure your onion and garlic is well-cooked
Limit carbonated beverages
Soft drinks are highly acidic and are strongly associated with night time heartburn. It’s not just sugary drinks you need to watch out for; carbonated water has also been shown to weaken the lower oesophageal sphincter, which can trigger symptoms.
Top tips to limit fatty meals:
Pic: iStockphoto
Avoid fried food if you want to avoid heartburn.
Cooking from scratch gives you full control over fat content
A good portion size of fat per meal is 1 thumb for women and 2 thumbs for men
Avoid deep-fried foods
Minimise spicy foods
Spicy foods are a well-known trigger of heartburn and can irritate the oesophagus.
Top tips for producing tasty meals without spice:
Switch to herbs such as oregano, thyme, chives, parsley, tarragon and parsley
Don’t skimp on fibre
Reaching our daily fibre intake may help to alleviate or prevent symptoms associated with heartburn. A study involving 65, 363 people showed that an increased fibre intake was significantly associated with improved reflux symptoms. Fibre is an essential component of a healthy diet. We should all be consuming 30g of fibre per day for optimal health.
Top tips for fibre intake:
Pic: iStockphoto
Choose whole grains, beans, lentils, chick peas, fruit and vegetables
Keep a food diary and note any sources of fibre which trigger symptoms
Moira Chisholm
I'm the Health Editor on My Weekly and am always interested to hear what's new in this fascinating field. I also deal with the gardening, shopping pages, general features, our website content and the Ask Helen problem page. I have a special interest in Christmas content because I'm on the team for Your Best Ever Christmas Magazine, too!
