Cannot Sleep With Heartburn
Burning in the chest or an acid taste at night is miserable. Learn what helps tonight, what to change in the evening and when to get checked.
On this page
Heartburn or acid in the throat after a late meal keeps you awake? Use the planner for bedtime timing and follow a practical plan for tonight.
Heartburn friendly bedtime planner
Enter the time you finished eating. The planner waits a few hours before lying down and shows the alarm times that fit whole sleep cycles.
Heartburn friendly timing
The NHS suggests avoiding late meals and raising the head of the bed. This table leaves three hours before lying down.
| Ended at | Lie down at | Sleep before a 7:00 AM alarm | Alarm for 5 full cycles |
|---|---|---|---|
| 9:00 PM | 12:00 AM | 6 h 45 min | 7:45 AM |
| 10:00 PM | 1:00 AM | 5 h 45 min | 8:45 AM |
| 11:00 PM | 2:00 AM | 4 h 45 min | 9:45 AM |
| 12:00 AM | 3:00 AM | 3 h 45 min | 10:45 AM |
| 1:00 AM | 4:00 AM | 2 h 45 min | 11:45 AM |
| 2:00 AM | 5:00 AM | 1 h 45 min | 12:45 PM |
If you must lie down sooner, raise your upper body with a wedge or extra pillows and lie on your left side.
What causes heartburn at night
Heartburn happens when stomach acid moves up into the gullet. Lying flat, a large late meal, fatty or spicy food, chocolate, coffee, alcohol and smoking all make it more likely. Being overweight and pregnancy can add pressure. Night time heartburn can wake you or stop you falling asleep.
What to try tonight
- Sit upright for an hour or two after eating.
- Raise the head of the bed a little or use a wedge pillow. Stacking soft pillows can bend the waist and make it worse.
- Lie on your left side.
- Wear loose clothes.
- Avoid more food, alcohol, strong tea and fizzy drinks.
- Keep a glass of water by the bed and sip slowly.
Ask a pharmacist about over the counter options if this happens often.
Habits that help over time
- Eat smaller portions and finish dinner 3 to 4 hours before bed.
- Limit fried, very spicy and fatty foods, especially late.
- Cut back on alcohol and caffeine. See the alcohol sleep calculator.
- Stop smoking if you smoke.
- Keep a steady weight and steady wake time.
Also read sleeping after a late dinner.
When to get help
You have heartburn more than twice a week, trouble swallowing, unexplained weight loss, repeated vomiting, black stools, or chest pain that could be your heart. Get urgent help for chest pain with breathlessness, sweating or pain spreading to the arm or jaw. This page is general information, not medical advice.
Frequently asked questions
What is the best position for sleeping with heartburn?
Lying on the left side with the upper body raised is usually most comfortable.
How long after dinner can I lie down?
Many people do best waiting three to four hours after a large meal.
Does drinking water help heartburn?
A few sips can wash acid down, but large amounts can make you feel fuller.
Can spicy food cause heartburn at night?
Yes, especially in large amounts and late in the evening.
When should I see a doctor about heartburn?
If it is frequent, severe, or comes with swallowing trouble, weight loss, vomiting or black stools.
What is a good small snack if I am hungry before bed?
A small portion of yogurt, a banana, a few dates, a slice of toast or a handful of nuts about 30 to 60 minutes before lights out. Avoid heavy, spicy or very sugary foods.
How many hours of sleep does an adult really need?
The American Academy of Sleep Medicine and Sleep Research Society recommend at least 7 hours a night for adults. The National Sleep Foundation suggests 7 to 9 hours for most adults and 7 to 8 hours for people 65 and older. Some people need more, and you can judge your own need by how you feel on days you are not sleep deprived.
Does a consistent sleep schedule really matter?
Yes. A regular sleep and wake time supports your body clock, which can make it easier to fall asleep and wake up. Large gaps between weekday and weekend times can leave you feeling jet lagged on Monday.