- Don't go to bed with a full stomach.
- Eat meals at least two to three hours before lying down.
- Don’t snack close to bedtime or lie down right after a meal.
- Wear loose-fitting clothes.
- Don't overeat. Decrease the size of portions at meal times, or try eating four to five small meals instead of three large ones.
- Eat slowly. Take time to eat -- don't rush. Try putting your fork down between bites.
- Avoid taking aspirin or ibuprofen.
- Stop smoking.
- Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol.
- Keep a diary or heartburn log.
- Raise the head of your bed so that your head and chest are higher than your feet. You can do this by placing six-inch blocks under the bed posts at the head of the bed.
Here are some other ways to cut down on your heart burn or acid reflux:
Dr. Elsa Wilson
General Practice Physician and Life Coach.