Are you having trouble falling asleep or staying asleep? You’re not alone. India is the second most sleep-deprived country in the world. In fact, a survey shows that 93% of Indians suffer from sleep deprivation. For many, this lack of sleep is caused by acid reflux, a burning sensation in the throat or chest.
Chronic acid reflux, also known as Gastroesophageal Reflux Disease (GERD), affects between 8% to 30% of Indians. This condition can lead to poor or interrupted sleep.
Dr. Jejoe Karankumar, Medical Affairs Director at Abbott India, explained that acidity can seriously affect everyday life, including sleep quality. Lack of sleep, in turn, can worsen acid reflux and lead to fatigue, irritability, and difficulty concentrating. Dr. Karankumar emphasized that Abbott is focused on providing solutions and educating people on managing acidity better.
Dr. Nitesh Pratap, a Consultant Gastroenterologist at KIMS Hospitals in Hyderabad, pointed out that GERD is a common issue among Indians. Many of his patients report heartburn and other acidity-related symptoms that disrupt their sleep. He recommends addressing these issues through lifestyle changes, avoiding certain foods, managing stress, and using remedies like antacids or doctor-prescribed medications.
Antacids come in various forms, such as syrups and chewable tablets. They can provide quick relief by cooling and reducing acidity symptoms.
Here are some tips to improve your sleep, even with acid reflux:
1. Adjust your sleeping position
Elevating your head or upper body with pillows can help reduce heartburn. Sleeping on your left side may also help, while sleeping on your back could worsen acid reflux.
2. Practice good sleep hygiene
Lack of sleep can increase acidity. Maintain a regular sleep schedule by going to bed and waking up at the same time each day. Create a relaxing environment by reading, meditating, or taking a shower before bed. Keep your room dark and cool for better sleep quality.
3. Watch your diet
Avoid eating spicy or heavy meals close to bedtime. It’s best to have your last meal at least three hours before going to bed. Smaller, more frequent meals throughout the day may also help. Stay away from foods that trigger acidity, like chocolate, citrus fruits, and tomatoes. Limit alcohol and caffeine, especially in the evening.
4. Make lifestyle changes
Stress can make acidity worse. Try relaxation techniques, regular exercise, and activities that boost mental well-being. Avoid heavy workouts close to bedtime, as they can keep your mind too active when you’re trying to rest.
5. Consult a doctor if needed
If acid reflux persists despite lifestyle changes, consult a doctor. They can provide personalized advice and treatment options to help manage your acidity and improve sleep quality.
By following these tips and addressing the causes of your acidity, you can work towards a better night’s sleep and wake up feeling refreshed and ready for the day.
