With a few lifestyle adjustments, you can save yourself a lot of the discomfort that comes from the dual problems of GERD and sleeplessness.Gastroesophageal reflux disease (GERD) is a chronic condition where stomach acid flows up your esophagus. Eating a smaller and lighter dinner also is a good idea. Your stomach will then be empty and less likely to promote reflux when you lie down. That gives your stomach a chance to process your meal and move it through your digestive system. You also can improve your chances of a good night's sleep by waiting for three to four hours after you eat before going to bed. This is the position that has been found to best reduce acid reflux. For some reason, this seems to prompt relaxation of the lower esophageal sphincter - the tight ring of muscle connecting the stomach and esophagus that normally defends against reflux. Don't sleep on your back, particularly if you are obese, because the pressure on your stomach could help drive acid into your esophagus.Do elevate the head of your bed 6 to 8 inches to assist gravity in keeping your stomach acid from refluxing.If you are a GERD sufferer, you can do a lot to improve your quality of sleep by changing your sleeping position. Sleepers also produce less saliva, which plays a role in returning esophageal pH levels to normal after an incident of acid reflux. This slows the regular esophageal contractions that normally keep food moving down the esophagus and prevent acid from moving back up. When you lie flat, however, it's much easier for stomach acid to backflow into your esophagus.Īlso, sleeping people tend to swallow less frequently. When you are in a sitting or standing position, gravity helps keep gastric acid in the stomach. For example, just the act of lying down increases the risk of acid reflux. Unfortunately, many of the mechanisms of sleep make GERD more likely. Researchers believe that refluxed stomach acid causes the voice box to spasm, which blocks the airways and prevents air from flowing into the lungs.
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