* Wear loose, comfortable clothing, especially in the evening and at night.

### 7. Stop Smoking and Limit Alcohol

Smoking reduces LES function and saliva production, which helps neutralize acid.

* Quitting smoking improves reflux symptoms and overall health.
* Limit alcohol intake, as it can relax the LES and irritate the esophagus.

### 8. Manage Stress

Stress can worsen acid reflux by increasing stomach acid production and affecting digestion.

* Practice relaxation techniques such as meditation, yoga, or deep breathing exercises before bed.

### 9. Avoid Heavy Exercise Before Bedtime

While regular exercise is good for reflux control, vigorous activity right before bed can increase acid production and cause symptoms.

* Finish workouts at least 3 hours before bedtime.

### 10. Use Over-the-Counter Antacids Wisely

For occasional nighttime reflux, antacids like Tums or Rolaids can neutralize stomach acid and provide quick relief.

* Use as directed and avoid overuse.

### 11. Consider H2 Blockers or Proton Pump Inhibitors (PPIs)

If acid reflux is frequent or severe, your doctor might recommend medications that reduce acid production.

* H2 blockers (like ranitidine) and PPIs (like omeprazole) help heal the esophagus and reduce symptoms.
* Always consult your healthcare provider before starting medications.

### 12. Keep a Food and Symptom Diary

Tracking what you eat and your symptoms can help identify personal triggers.

* Note foods, meal times, sleep quality, and reflux symptoms to better manage your condition.

### 13. Stay Hydrated, But Don’t Overdo Liquids at Night

Drinking enough water aids digestion but large amounts of liquid right before bed can increase stomach volume and reflux.

* Sip water throughout the day and limit liquids in the last hour before sleep.

### 14. Avoid Sleeping Flat on Your Back

Sleeping flat allows acid to flow freely into your esophagus.

* Elevate your torso or switch to left side sleeping as mentioned above.

### 15. See Your Doctor for Persistent Symptoms

Chronic acid reflux can cause complications like esophagitis, strictures, or Barrett’s esophagus, a precancerous condition.

* If symptoms persist despite lifestyle changes and OTC treatments, seek medical advice.

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## Additional Natural Remedies to Consider

### Herbal Teas

* Chamomile, ginger, or licorice teas may soothe digestion but avoid peppermint, which can relax the LES.

### Aloe Vera Juice

* Drinking small amounts before meals may help reduce inflammation.

### Baking Soda

* Occasionally mixing half a teaspoon with water can neutralize stomach acid, but use sparingly.

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## Summary: Creating Your Nighttime Acid Reflux Routine

1. **Elevate your head and upper body** to let gravity help keep acid down.
2. **Sleep on your left side** to reduce reflux episodes.
3. **Avoid eating late at night**; finish dinner 3-4 hours before bed.
4. **Choose reflux-friendly foods** and avoid triggers in the evening.
5. **Maintain a healthy weight** and avoid tight clothing.
6. **Quit smoking and limit alcohol** to improve LES function.
7. **Manage stress** and avoid heavy evening exercise.
8. **Use medications if needed**, under doctor supervision.
9. **Track symptoms** to identify personal triggers.

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## Final Thoughts: Don’t Let Acid Reflux Steal Your Sleep

Acid reflux can be more than just a discomfort—it can rob you of the restorative sleep your body needs to heal and thrive. But with a few simple changes in lifestyle, sleep environment, and diet, you can reclaim your nights and wake up refreshed.

Remember, every person’s reflux is unique. What works for one may not work for another. Be patient and consistent with these strategies, and consult your healthcare provider if symptoms persist.

Better sleep is possible—even with acid reflux. And that burning sensation doesn’t have to dictate your nights anymore.

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If you want, I can also help create a printable checklist, a detailed meal plan for acid reflux sufferers, or a bedtime routine guide tailored for reflux relief. Just ask!