1. Eat dinner early
One of the simplest ways to reduce nighttime digestive discomfort is to stop eating several hours before going to bed.
When you eat a large meal and immediately lie down, gravity is no longer helping keep your stomach contents where they belong. This can make acid reflux more likely, especially if you’ve eaten a heavy or fatty dinner.
For people who frequently experience heartburn or nighttime reflux, finishing dinner at least three hours before bedtime may help. For example, if you normally go to sleep at 11 p.m., aim to finish eating by around 8 p.m.
Eating earlier also gives you more time to recognize whether certain foods trigger your symptoms. A spicy dinner, greasy takeout, or an oversized meal might affect your stomach differently than a smaller, lighter meal.
Try this: Make dinner a little earlier for one week and keep track of how you feel when you wake up. If your symptoms improve, meal timing may be an important factor for you.
And if you occasionally have a late dinner, don’t panic. Simply avoid lying flat immediately afterward and consider a smaller portion.
