Waking up with a burning sensation in your chest or throat can throw off your entire day. Morning acid reflux is annoying and uncomfortable, especially when it happens often. Good news! Small lifestyle changes can greatly ease those early morning symptoms.
Here are some easy habits to help you manage morning reflux and feel better all day:
1. Avoid Eating Late at Night
Eating dinner late or snacking before bed can cause your stomach to still digest food when you lie down. This increases the chances of acid moving up overnight. Try to finish your last meal at least 2 to 3 hours before going to bed. This gives your body enough time to digest and reduces pressure on your digestive system.
2. Elevate Your Head While Sleeping
Gravity plays a key role in acid reflux. Lying flat makes it easier for stomach acid to reach the esophagus. Consider using a wedge pillow or raising the head of your bed by 15 to 20 cm (6 to 8 inches) to keep your upper body elevated. This simple change can greatly reduce both nighttime and morning reflux.
3. Drink a Glass of Water Upon Waking
Starting your day with water can help flush acid down and clear your esophagus. It also rehydrates your body after several hours of sleep and supports digestion. Avoid drinking too much water at once. It can make your symptoms worse by overfilling your stomach.
4. Skip the Morning Coffee – At Least for a While
We know—this one’s difficult. Coffee is acidic. It can also relax the lower esophageal sphincter (LES). This muscle stops stomach acid from rising. If you often wake with reflux, try chamomile tea. It’s non-caffeinated and low-acid. Switch for a few mornings and see if it helps.
5. Get Moving in the Morning
Gentle movement can help kickstart your digestive system. A short walk or light stretching after waking up can help digestion. It may also clear acid from the esophagus. Avoid strenuous exercise on a full stomach.
6. Chew Gum After Breakfast
Chewing gum stimulates saliva production, which helps neutralize and wash away stomach acid. If you want a natural way to ease symptoms, try chewing gum after meals. Just choose non-minty flavors. Mint can cause reflux for some. So, fruit or cinnamon-flavored gums are often a better option.
7. Watch What You Eat for Breakfast
Some typical breakfast foods can be hidden reflux triggers. These include citrus fruits, orange juice, bacon, sausages, and anything fried or spicy.
Small Changes, Big Results
Morning acid reflux doesn’t have to be something you simply put up with. Change a few habits to feel better in the morning. Adjust how you sleep, what you eat, and if you chew gum. These small changes can help ease symptoms.