Eat smaller, more frequent meals.
A full stomach can put extra pressure on the lower esophageal sphincter (LES), which will increase the chance that some of this food will reflux into the esophagus.
Avoid foods and beverages that can trigger reflux of stomach contents.
Some foods and beverages increase the risk of reflux by relaxing the LES. These include alcohol; beverages containing caffeine, such as coffee, tea and cola drinks; carbonated beverages; citrus fruits and juices; tomatoes and tomato sauces; chocolate; spicy and fatty foods.
Don't eat within two to three hours before bedtime.
Lying down with a full stomach can cause stomach contents to press harder against the LES, increasing the chances of refluxed food.
If you're overweight, lose the extra pounds.
Obesity increases abdominal pressure, which can then push stomach contents up into the esophagus.
Elevate your head a few inches while you sleep.
Lying down flat presses the stomach's contents against the LES. With the head higher than the stomach, gravity helps reduce this pressure. You can elevate your head in a couple of ways. You can place bricks, blocks or anything that's sturdy securely under the legs at the head of your bed. You can also use an extra pillow, or a wedge-shaped pillow, to elevate your head.
Don't wear belts or clothes that are tight fitting around the waist.
Clothing that fits tightly around the abdomen will squeeze the stomach, forcing food up against the LES, and cause food to reflux into the esophagus. Clothing that can cause problems include tight-fitting belts and slenderizing undergarments.
Stop smoking.
The chemicals in cigarette smoke weaken the LES as they pass from the lungs into the blood.
