Catch up on Zs: Tips to Get Relief from Acidity and Sleep Well

Are you tossing and turning in bed and not able to catch up on much needed sleep? You’re not alone – India is the second most sleep deprived country in the world, and a survey suggests that 93% of Indians experience sleep deprivation. For many, it’s the burning sensation in their throat or chest caused by acid reflux that is disrupting their sleep. Gastroesophageal reflux disease (GERD), or chronic acid reflux, affects between nearly 8% and 30% of Indians and can lead to fragmented or a poor quality of sleep.

Dr. Jejoe Karankumar, Medical Affairs Director, Abbott India commented, “Acidity can significantly impact a person’s everyday life, including the quality of sleep. Less sleep also prompts acid reflux, as well as fatigue, irritability, and trouble concentrating. Our focus at Abbott has been to drive solutions and educate people to help them manage their acidity better.”

Dr. Nitesh Pratap, Consultant Gastroenterologist & Therapeutic Endoscopist, KIMS Hospitals, Hyderabad, said, “GERD is a common complaint among Indians. Many of my monthly patients report gastric acidity related symptoms, such as heartburn, which affect their sleep. It is important to address this promptly with a combination of proactive measures such as avoiding trigger foods, making lifestyle changes, managing stress, and finding solutions for immediate relief like antacids or doctor-recommended medicines.

Antacids are available in various flavours and formats, including syrups and chewable tablets, offering a cooling effect, and minimizing your gastric acidity symptoms.

Here are a few ways to get good sleep, even with acid reflux:

1. Improve your sleeping position

To limit heartburn, the way you sleep also matters. Elevating your head or upper body with an extra pillow can help, as can sleeping on your left side. Meanwhile, know that sleeping on your back may prompt acid reflux.

2. Maintain good sleep hygiene

Lack of sleep – especially when taking place regularly – can increase your acidity levels, too. It’s important to have a consistent sleep schedule – going to bed and waking up at the same time daily. This helps regulate your body’s internal clock, promoting better sleep quality. Also, try to unwind and create a comfortable environment – read or practice relaxation techniques (such as meditation), take a shower, keep the room as dark as you can and at a cool temperature.

3. Watch your diet

Avoid spicy or heavy meals close to bedtime – try to have your last dinner at least three hours before bedtime to support proper digestion and minimize your acid reflux risk. In fact, having smaller meals more frequently over the course of the day may work better. Try to steer clear of any foods that trigger acidity, like chocolate, citrus fruits, and tomatoes. Also, limit your alcohol and caffeine intake, particularly when it’s nearing bedtime.

4. Make lifestyle changes

Stress can trigger acidity – try coping better with relaxation techniques, regular exercise, and activities that support your mental well-being. Regular physical activity will do you good, but also avoid excessive exercise closer to bedtime – you don’t want your mind to be too active; racing through thoughts rather than resting.

5. Consult a doctor, if needed

If you or someone you know has been struggling with persistent gastric acidity, consult a doctor for personalized guidance and treatment options. They may recommend useful lifestyle changes or medication so you can manage your acidity while improving the quality of your sleep.

Following these tips and addressing your acidity triggers can take you a step closer to enjoying a peaceful, restful night of sleep – so you can wake up feeling refreshed, and ready to take on the day.