Heartburn and reflux can be worse when you lie down, which makes night-time the hardest time for it.
Try these habits first
- Avoid large or late meals.
- Notice which foods and drinks seem to trigger discomfort.
- Keep your head and chest slightly raised.
Things that may help
These are the kinds of products people often use for this. They can make good habits easier, but they are not a cure.
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See a doctor if heartburn is frequent or persistent, if you have trouble swallowing, or if you are losing weight without trying.
Go deeper
Read our full guide to digestion and reflux for the reasons behind these tips.
More sleep solutions
Not sure this is your main issue? Take the 3-minute Sleep Quiz, or browse all sleep solutions: Light, Noise, Room temperature, Stress and racing thoughts, Snoring and breathing.
If sleep problems happen most nights for three months or more, or they affect your mood, health or daily life, please speak to your GP or another healthcare professional. The information here is general and is not medical advice.