The short version

  • The NHS says not to eat within 3 or 4 hours before bed. NIDDK says at least 3 hours before you lie down or go to bed.
  • The NHS suggests raising the head of your bed by around 10 to 20 cm so your chest and head are above your waist.
  • If you have heartburn most days, see a doctor.

Try an earlier dinner

The NHS notes that symptoms are often worse after eating and when lying down. Moving dinner earlier gives you a simple thing to try, and the time is easy to record next to your symptoms. Smaller, more frequent meals are also on the NHS list.

Raise the bed

The NHS suggests using wood, bricks or books under the head of the bed to raise it by around 10 to 20 cm. This can help stop stomach acid traveling up towards your throat.

What about extra pillows?

Official sources differ here. The NHS advises against getting the same effect with additional pillows, because they can increase pressure on your belly and make symptoms worse. The US NIDDK describes a foam wedge or extra pillows under your head and upper back, raising your head 6 to 8 inches off the bed.

Both aim to incline the upper body, not just bend the neck. If you are unsure which suits you, ask your doctor.

Other small things

  • Avoid clothes that are tight around your waist
  • Do not stop any prescribed medicine without speaking to a doctor first
  • Antacids and alginates can help in the short term, but the NHS says they should not be taken regularly for long periods
From the makers of this guide

IBS Tracker: Gut & Food Diary

Our app logs reflux symptoms alongside food notes, so you can see meal timing and night-time symptoms together.

View in the App Store Compare 3 options

We make this app, so we are not a neutral source. Free download with in-app purchases. Requires iOS 15.1 or later. The comparison shows two other approaches, so you can choose for yourself.

When to talk to a doctor

The NHS says to speak to a pharmacist if heartburn keeps coming back, and to see a GP if lifestyle changes and pharmacy medicines are not helping or if you have heartburn most days.

See a GP as well if you have other symptoms, such as:

  • food gets stuck in your throat
  • you are frequently being sick
  • you are losing weight for no reason

This article is general information, not medical advice or a diagnosis.

Sources