On this page
Eating habits
- eat smaller meals, more often
- avoid eating in the 3 to 4 hours before bed
- notice which foods and drinks trigger your symptoms, such as coffee, alcohol, chocolate, tomatoes, and fatty or spicy foods
At night
- raise the head of your bed by 10 to 20cm, using blocks under the legs, so your chest and head are higher than your waist
- sleeping on your left side may help
Other tips
- lose weight, if you are overweight
- stop smoking
- wear loose clothes around your waist
- find ways to relax, as stress can make symptoms worse
Support
Guts UK has information about reflux and other digestive conditions.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.