Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition where stomach acid flows back up into the esophagus. This can cause symptoms like heartburn, regurgitation, and difficulty swallowing. Many people experience worse acid reflux symptoms at night when lying down. Choosing the right beverages to drink before bedtime is important to help reduce nighttime reflux symptoms.
Water
Drinking water is one of the best options for managing acid reflux at night. Water does not contain any irritating acids, caffeine, or ingredients that can trigger reflux. It helps dilute stomach acid and ease symptoms.Aim to drink water at least 2-3 hours before lying down. This gives your body time to absorb the fluid and avoid esophageal irritation from reflux when trying to sleep. Drink water in small sips instead of large amounts to prevent bloating.
Herbal Tea
Some herbal teas can help neutralize stomach acid and provide relief from acid reflux. Good options include chamomile, ginger, peppermint, and marshmallow root tea. Avoid any teas that contain mint, as this may worsen reflux. Steep the tea longer to maximize the herbal benefits. Make sure to drink herbal tea at least 2 hours before bedtime so the liquid has time to move out of the stomach before lying down.
Plant-Based Milk
Cold milk temporarily helps buffer stomach acid, but it can rebound with more acid production afterwards. Plant-based milks like almond, coconut, cashew, or soy milk are lower in fat and less likely to cause this acid rebound. Choose unsweetened varieties and avoid added flavors, as these ingredients can trigger reflux symptoms. Sip slowly rather than gulping down a glass of plant-based milk.
Tart Cherry Juice
Tart cherry juice contains antioxidants and melatonin that may help reduce inflammation associated with acid reflux. It can relieve nighttime symptoms and improve sleep quality. Make sure to choose 100% tart cherry juice with no added sugars. Drink a 4-8 oz glass about 2 hours before bedtime.
Aloe Vera Juice
Aloe vera juice can coat and soothe the esophageal lining damaged by acid reflux. It may also help balance stomach acid production. Drink 2-3 ounces of pure aloe vera juice 30-60 minutes before lying down. Start with small amounts as too much could cause diarrhea.
Low-Acid Fruit Juices
Fruit juices like apple, pear, pineapple, and papaya are less acidic options that can help reduce reflux at night. Avoid citrus juices high in acid like orange, grapefruit, and lemon. Also limit juice to 4-8 oz servings and drink at least 2-3 hours before bedtime.
What Not to Drink
Certain beverages can worsen acid reflux, especially when consumed close to bedtime. Avoid:
- Coffee and tea – Caffeine relaxes the lower esophageal sphincter allowing more stomach acid to reflux.
- Alcohol – It increases stomach acid production and relaxes the esophageal sphincter.
- Soda – The carbonation can force open the esophageal sphincter and spark reflux.
- Citrus juices – High acidity irritates the esophageal lining.
- Spicy drinks – Can relax the lower esophageal sphincter and stimulate acid secretion.
Tips for Preventing Nighttime Reflux
Making certain lifestyle changes can also minimize acid reflux at night:
- Avoid large meals 2-3 hours before bedtime
- Refrain from bending over or doing intense exercise after eating
- Elevate your head 6-8 inches when sleeping
- Wear loose fitting clothes
- Avoid trigger foods like chocolate, spicy dishes, mint, garlic
- Quit smoking and manage stress
When to See a Doctor
Chronic nighttime acid reflux or heartburn symptoms interfering with sleep requires medical attention. See your doctor if you experience:
- Frequent heartburn more than twice a week
- Persistent cough or sore throat
- Laryngitis or hoarseness
- Regurgitation of food/liquids
- Sensation of a lump in the throat
- Unexplained weight loss
Your doctor will examine your symptoms and possibly order tests to determine the cause. This may include an endoscopy to check for complications like ulcers or Barrett’s esophagus. Treatments may involve prescription medication, diet changes, or lifestyle modifications.
Conclusion
Controlling acid reflux during nighttime hours is important for preventing disruption of normal sleep patterns. Certain beverages like water, herbal tea, plant-based milk, tart cherry juice, and aloe vera juice can safely be consumed 2-3 hours before bedtime to relieve nighttime heartburn. Avoiding drinks that stimulate acid production like coffee, alcohol, and soda is also recommended. Making lifestyle changes can further minimize reflux symptoms at night. See a doctor if symptoms persist to determine any underlying cause and appropriate treatment options.