Acid reflux manifests itself through
many symptoms like persistent heartburn, acid
regurgitation, pain in the chest, hoarseness in
the voice, pain during swallowing, choking, dry
cough, and bad breath. Among all these, acid
reflux is the leading cause of sleep disorders. If
a person is repeatedly aroused during sleep, even
for a brief time, the sleep cycles are interrupted
and sleep is fragmented. Fragmented sleep is less
effective in replenishing energy and one feels
tired the next day.
Doctors have long suspected a
relationship between acid reflux and obstructive
sleep apnea, two medical conditions which have a
deleterious effect on the quality of life of the
patient. A person who has sleep apnea stops
breathing temporarily many times during the night.
Night-time acid reflux does not have to
be severe enough to fully awaken an individual.
Mild reflux may briefly arouse them and interrupt
their sleep cycles, but may not be severe enough
to fully awaken them from sleep. This is known as
‘silent reflux’. While each episode may last only
a few seconds, dozens of them occur during the
night. The total sleep time remains normal, but
the quality of sleep is markedly diminished, and
as the individual is not fully awaken, he has
total amnesia for these episodes. During the day,
the best defence against acid reflux is gravity.
But when one lies down, gravity cannot clear acid
from the oesophagus back into the stomach. Another
defence is saliva which has an acid buffering
quality and the act of swallowing pushes the acid
back down into the stomach. When asleep, you
produce less saliva and swallow less often, making
you more vulnerable to acid reflux.
Getting a good night's sleep is
essential for feeling refreshed and alert during
the day. Unfortunately, not everyone is blessed
with the restorative sleep they need. By changing
your habits and lifestyle, you can reduce acid
reflux significantly and can improve the quality
Do not sleep for three to four hours
after having a meal.
Elevate the head of your bed about six
to nine inches by placing wooden blocks under the
head of your bed. But raising the head using
pillows is not a good alternative.
Do not eat large meals as it increases
the amount of acid needed to digest it. Eat
smaller meals throughout the day, especially at
Excess weight puts pressure on the
abdomen, pushing up the stomach and causing the
acid to move back into the oesophagus. Control
weight to prevent heartburn.
Avoid heartburn causing foods such as
fatty or fried foods, chocolate, garlic, caffeine,
nicotine, onion, citrus, alcohol, and
Loosen your belt as the clothes that
fit tightly around your waist put pressure on your
abdomen and the lower oesophageal
Smoking increases stomach acid.
Therefore, stop smoking to prevent acid
The only effective, safe and permanent
remedy for acid reflux
and sleep disorders
is the holistic approach. It goes beyond the
symptoms to holistically heal the body and helps
achieve total health. Holistic treatment is
completely natural, causes no side-effects, deals
with all the underlying causes and is the best way
to attain a permanent heart-burn free