CONQUER NIGHTTIME ACID REFLUX AND HEARTBURN WITH THESE EXPERT-APPROVED TIPS

Stress causes your body’s autonomic nervous system to go into sympathetic, reveals neurologist and content creator Dr Sid Warrier, that is a hyper state of fight or flight. (Source: Freepik)

Is your sleep being constantly disrupted by the uncomfortable sensation of acid reflux or heartburn? The culprit might not just be your late-night snack choices but could also be linked to your daily stress levels. 

Stress causes your body’s autonomic nervous system to go into sympathetic, which is a hyper state of fight or flight, reveals neurologist and content creator Dr Sid Warrier. He adds that chronic stress can lead to parasympathetic rebound, causing a delay for it to kick in at nighttime, which causes heartburn and acid reflux during sleep.

“Reducing daily stress, avoiding sympathetic stimulants like coffee in the evening and avoiding heavy foods right before sleeping should help reduce this parasympathetic rebound,” he captions the post shared on Instagram.

Neha Cadabam, senior psychologist and executive director at Cadabams Hospitals confirms, “Chronic stress disrupts the natural balance between our sympathetic and parasympathetic nervous systems.” During the day, stress activates the sympathetic system, and at night,  the parasympathetic system takes over, aiding digestion and sleep. 

“However, chronic stress can lead to a rebound effect,” she agrees. When we finally relax at night, the parasympathetic system overcompensates, leading to excessive stomach acid production.

Effective strategies for reducing daily stress that can potentially mitigate the parasympathetic rebound

Practice deep breathing exercises, meditation, or progressive muscle relaxation before bed, Cadabam recommends, to calm the nervous system and promote parasympathetic activity.

“Engaging in regular physical activity helps manage stress throughout the day, leading to a smoother transition to a relaxed state at night,” she adds.

CBT or cognitive behavioural therapy can also help identify and address negative thought patterns. She advises, “Go to bed and wake up at consistent times, even on weekends, to regulate your body's natural sleep-wake cycle.”

Distribute your meals throughout the day with smaller portions. This reduces the workload on your digestive system and minimises the need for a strong parasympathetic response at night, according to Neha Cadabam, senior psychologist and executive director at Cadabams Hospitals. (Source: Freepik)

How does the consumption of sympathetic stimulants like coffee in the evening contribute to the parasympathetic rebound effect?

“Caffeine acts as a sympathetic stimulant,” says Cadabam. Consuming coffee close to bedtime can disrupt the natural winding-down process. As the caffeine wears off later at night, she continues, it can trigger a parasympathetic rebound, leading to increased stomach acid production and potential heartburn.

Opt for alternatives such as herbal teas, a warm glass of milk, or take a warm bath before bed.

Relationship between heavy meals consumed right before bedtime and the subsequent increase in stomach acidity

“Consuming a heavy meal right before bed places a significant burden on the digestive system. This can trigger a stronger parasympathetic response at night to facilitate digestion. The increased activity can lead to higher stomach acid production, increasing the risk of heartburn or acid reflux,” Cadabam confirms. 

Aim for lighter, easily digestible dinners at least 2-3 hours before bedtime, she suggests, to allow for proper digestion.

Dietary adjustments can individuals make to minimise this issue

Cadabam says that making the following dietary adjustments can significantly help:

*Eat smaller, more frequent meals: Distribute your meals throughout the day with smaller portions. This reduces the workload on your digestive system and minimises the need for a strong parasympathetic response at night.

*Avoid acidic foods: Certain foods like spicy dishes, citrus fruits, and tomatoes can irritate the stomach lining and worsen acid reflux. Limiting these foods, especially in the evening, can be beneficial.

*Focus on lighter dinners: Opt for easily digestible meals in the evening. Lean proteins, vegetables, and whole grains are gentler on the digestive system and less likely to trigger excess stomach acid production during sleep.

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2024-04-13T14:09:11Z dg43tfdfdgfd