Why do I get heartburn at night?

Nighttime heartburn is highly common because lying flat removes the natural help of gravity. During the day, gravity helps keep stomach acid down. When you lie down, acid can easily flow backward into your esophagus.

Additionally, several other factors make heartburn worse at night:

• Reduced Swallowing and Saliva: While awake, you swallow frequently, and your saliva naturally neutralizes stomach acid. During sleep, you swallow much less, and saliva production drops, meaning any acid that does escape stays in your esophagus longer.
• Sleeping Position: Lying on your right side or flat on your back positions the junction between your stomach and esophagus below the level of gastric acid, making leakage easier.
• Late-Night Meals: Going to bed with a full stomach increases pressure on the Lower Esophageal Sphincter (LES)—the valve that keeps acid in the stomach—especially if the meal was high in fat, alcohol, or caffeine.

Quick Ways to Prevent Nighttime Heartburn

1. Sleep on your left side: Due to the stomach's natural shape, lying on your left side keeps the junction between your stomach and esophagus above the level of the gastric acid.
2. Elevate your head and torso: Use a wedge pillow or raise the head of your bed frame by 6 to 9 inches. Propping yourself up with regular pillows can bend your neck and waist, actually increasing stomach pressure.
3. Finish eating 3 hours before bed: Give your stomach time to empty before you lie down.
4. Avoid trigger foods at dinner: Limit fatty foods, spicy dishes, citrus, tomatoes, chocolate, mint, alcohol, and carbonated drinks in the evening.