28 tips for night-time heartburn relief

Stop heartburn symptoms at night. Get relief with these food, drink and lifestyle tips.

A bitter taste in the mouth, a chronic cough, sore throat, fatigue - if you're waking up every morning with these symptoms of night-time heartburn, you want relief. Millions experience heartburn and the more serious condition gastro-oesophageal reflux disease (GORD) daily. And research shows that night-time heartburn affects nearly four out of five of heartburn sufferers - disturbing sleep and impairing their ability to function the next day.

If you're one of these people, find night-time heartburn relief with these simple lifestyle, exercise and food tips.

12 food and drink tips for night-time heartburn relief

•      Reduce heartburn risk by limiting acidic foods such as grapefruit, oranges, tomatoes or vinegar.

•      Spicy foods giving you heartburn? Cut back on pepper or chillies.

•      Don't lie down for two to three hours after you eat. When you are sitting up, gravity helps drain food and stomach acid into your stomach.

•      Enjoy lean meats and non-fatty foods. Greasy foods (such as chips and burgers) can trigger heartburn.

•      Want to avoid GORD symptom triggers? You may want to cut back on chocolate, mint, citrus, tomatoes, pepper, vinegar, ketchup and mustard.

•      Avoid drinks that can trigger reflux such as alcohol, drinks with caffeine and fizzy drinks.

•      Size matters: eat smaller meals and you may avoid triggering GORD symptoms.

•      Enjoy an after-work drink? You may want to turn teetotal: alcohol can relax the oesophageal sphincter, worsening GORD.

•      Crazy about colas? It may be time to cut back. Colas can be related to reflux and to GORD symptoms.

•      Keep heartburn at bay: don't eat too quickly! Try putting your fork down between bites.

•      Avoid snacking at bedtime. Eating close to bedtime can trigger heartburn symptoms.

•      Reduce your night-time heartburn risk: eat meals at least three hours before sleep.

16 lifestyle tips for night-time heartburn relief

•     Steer clear of tight clothes. Tight belts, waistbands and underwear can press on your stomach, triggering heartburn.

•   Strive for a less stressful life. Stress may increase stomach acids, boosting heartburn symptoms.

•      Heavy? Try losing weight. The pressure of excess weight increases the chance stomach acid will reflux back up into the oesophagus.

•    Popping antacids more than once a week? You may have GORD and need specific treatment.

•    Try chewing gum at night. This can boost the production of saliva, which neutralises stomach acid.

•      Not all "trigger" foods cause GORD symptoms in everyone. Keep track of your symptoms to find your personal triggers.

•   Pregnant? You may experience heartburn or GORD. Seek medical advice about finding relief.

•      Heartburn worse after exercise? Drink plenty of water. It helps with hydration and digestion.

•      Untreated GORD can increase your risk of oesophageal cancer, but reflux can be managed. Seek medical advice.

•    Try keeping a diary or heartburn log to keep track of activities that might trigger attacks.

•      A full tummy can mean a night full of heartburn pain. Wait at least two to three hours after you eat before going to bed.

•     Wait for your work-out if you don't want to trigger heartburn. Wait at least two hours after a meal before exercising.

•     Nicotine can cause your oesophageal sphincter to relax. If you smoke, stop smoking.

•       Some medicines can worsen reflux. Seek medical advice about alternatives.

•    Use blocks or bricks under the bedpost to raise the head of your bed 15cm (6in) so you can sleep with head and chest elevated. You can also try a wedge pillow.

Bend with your knees. Bending over at the waist tends to increase reflux symptoms.

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