10 Home Remedies for Acid Reflux at Night

Overview

Waking up with a burning chest at night isn’t just uncomfortable—it can ruin your sleep and leave you drained the next day. That sharp, heated sensation rising in your throat? That’s acid reflux. It’s common among Australians, especially after a heavy meal, a glass of wine, or late-night spicy food. Fortunately, there are simple home remedies that may help you sleep more soundly.

What is acid reflux?

Acid reflux happens when stomach acid flows back into the food pipe (oesophagus), causing heartburn. In Australia, many adults experience it occasionally, while frequent reflux may point to gastro-oesophageal reflux disease (GORD). Did you know? The global incidence of GORD was 309.38 million in 2019¹.

Causes

Acid reflux is usually more troublesome at night for a few key reasons:

• Lying down after eating makes it easier for acid to rise.

• Large, heavy, or spicy meals in the evening can slow down digestion.

• Caffeine and alcoholic beverages can relax the muscle (lower oesophageal sphincter) that normally prevents acid from rising.

• Obesity or pregnancy puts extra pressure on the stomach.

Foods and drinks to avoid before bed

Classic Aussie favourites can sometimes cause reflux, especially if enjoyed before sleep:

• Coffee

• Wine, beer, or spirits

• Chocolate (contains caffeine and other reflux triggers)

• Fatty or fried foods (pizza, fries, or burgers)

• Citrus fruits and juices (like oranges, lemons)

Tip: Avoid late-night eating; leave at least 2-3 hours between dinner and sleep.

Home remedies

No single fix helps everyone, but these natural tricks can help many Aussies sleep better.

1. Elevate your head: Use a wedge pillow or lift the head of your bed slightly (10-20 cm) to let gravity keep the acid in the stomach.
2. Eat smaller, lighter dinners: Avoid large meals late at night. Choose lighter, low-fat options during the early evening hours.
3. Stay upright after eating: Sitting or walking after dinner helps in digestion. Wait at least 2-3 hours before lying down.
4. Avoid tight clothing: Wearing fitted belts or tight clothes around the waist increases stomach pressure, making reflux worse.
5. Ginger tea: Ginger contains natural anti-inflammatory qualities that can help alleviate acid reflux symptoms. Ginger root can be chewed or brewed into tea.
6. Chew sugar-free gum: Chewing sugar-free gum for around 30 minutes after a meal will increase saliva production, which helps to neutralise stomach acid.
7. Try apple cider vinegar: Despite its acidic nature, some people find that diluting apple cider vinegar in water helps regulate stomach acid levels. But this isn’t backed by strong evidence, and it may worsen symptoms for some.

Check with your GP before trying this regularly.

8. Baking soda (occasional use only): To balance stomach acid, mix a teaspoon of baking soda into a glass of water and drink gently. But it’s high in sodium and not suitable for regular use or those with high blood pressure.

Always check with a doctor first.

9. Avoid alcohol before bed: Alcohol can relax the valve between your stomach and food pipe, increasing the chance of reflux.
10. Lose excess weight (if relevant): Excess weight, especially around the belly increases strain on the stomach. Losing even a little weight can ease symptoms.

When should I consult a doctor?

While mild reflux is common, don’t ignore persistent or intense symptoms.

See a doctor if you have:

• Chest pain, especially with meals

• Reflux more than twice a week

• Difficulty swallowing

• A persistent cough, hoarseness or sore throat 

• Sudden or unexplained weight loss

Call 000 if:

• You have chest pain with shortness of breath, dizziness, or jaw pain. It could be a heart problem, not just reflux.

When natural remedies may not be enough

If home remedies don’t bring relief and reflux persists, it’s important to see a doctor. Untreated reflux can lead to complications like oesophagitis (inflammation of the food pipe) or Barrett’s oesophagus. Fortunately, you don’t need to wait weeks for a GP appointment or sit in a waiting room feeling uncomfortable. With telehealth services in Australia, you can now get quick, professional care without leaving home. Telehealth is especially useful for discussing symptoms, receiving medical advice, and getting prescriptions for medications that can help with acid reflux.

How Hola Health can help

With Hola Health, you can speak to an Australian GP from the comfort of your home, even late at night, at weekends, and on public holidays. Get fast, expert help for reflux symptoms, including:

• Personalised treatment plans

• Instant prescriptions, if required

• Referrals to specialists (gastroenterologists)

• Same-day medical certificate if reflux is affecting work or study

Stop losing sleep over reflux. Hola Health doctors are available 7 days a week, and it's bulk-billed with a Medicare card.

Conclusion

Many instances of nighttime reflux can be alleviated with straightforward lifestyle adjustments—such as changing the height of your pillow or cutting back on wine and spicy foods before bed. However, if the discomfort continues or intensifies, it's important not to ignore it. Schedule a telehealth appointment with Hola Health today to receive appropriate treatment from the comfort of your home.