Heartburn (the burning sensation caused by acid reflux) is one of the most commonly reported digestive complaints in the UK. It occurs when stomach acid travels back up into the oesophagus, and when it happens regularly it's known clinically as gastro-oesophageal reflux disease (GORD).1 Symptoms can strike at any time, but are often worst at night and after eating, both situations where natural remedies for heartburn and targeted lifestyle changes tend to make the most difference.
NHS guidance recommends trying these adjustments as a first step before prescription treatment is considered. Here are four of the most effective.
1. Change What and How You Eat
Certain foods and drinks are well-established acid reflux triggers. High-fat meals, spicy food, chocolate, caffeine, tomato-based dishes, and carbonated drinks can all relax the lower oesophageal sphincter (the muscular valve between the stomach and the oesophagus) or stimulate additional acid production.1 Identifying and reducing your personal acid reflux triggers is one of the most direct ways to reduce how often symptoms occur.
How you eat matters as much as what you eat. Large meals increase pressure inside the stomach, making it easier for acid to travel upwards. NHS and hospital dietitian guidance recommends eating smaller, more frequent meals rather than one or two large ones, avoiding food in the three hours before bed, and not lying down soon after eating.2 Keeping a brief food and symptom diary for two to three weeks can help you identify which specific triggers consistently cause your symptoms, so any changes you make are targeted rather than guesswork.
Not all foods need to be avoided permanently. The goal is to identify your personal triggers rather than eliminating entire food groups, as over-restriction is often unnecessary and can lead to nutritional gaps over time. Cooking methods can also make a significant difference: grilling or baking instead of frying reduces the fat content of a meal considerably, and lower-fat meals are less likely to slow gastric emptying and trigger reflux.2 If you eat out regularly, choosing lower-fat options and requesting sauces on the side gives you more control without making social meals difficult.
2. Raise the Head of Your Bed to Stop Acid Reflux at Night
One of the most effective ways to stop acid reflux at night is to raise the head of your bed. When you lie flat, the gravitational effect that normally keeps stomach contents in place is removed, allowing acid to travel more easily into the oesophagus, which is why symptoms are so often worse overnight. NHS guidance recommends raising the head of your bed by 10 to 20 centimetres, so your chest and head are above the level of your waist.1
The key is to raise the bed frame itself, not just add extra pillows. Sleeping on a pile of pillows lifts the head but often causes the body to fold at the waist, which increases intra-abdominal pressure and can make symptoms worse. Using bricks, wooden blocks, or a firm wedge under the mattress achieves the correct angle for the whole torso.2 Sleeping on your left side can also help: the anatomy of the stomach means this position tends to keep acid further from the oesophageal junction during sleep.2
If raising the bed frame isn't practical - in a rented property, for example - a purpose-made foam wedge placed under the mattress is a widely available alternative that achieves the same effect. Combining elevation with the three-hour pre-bed eating rule from item one tends to produce better results than either change alone: with less food in the stomach by the time you lie down, there's less acid available to reflux regardless of your sleeping position.2
3. Manage Your Weight
Carrying excess weight, particularly around the abdomen, puts sustained pressure on the stomach, increasing the likelihood of acid being pushed up through the oesophageal sphincter. NHS guidance identifies being overweight as a significant modifiable risk factor for acid reflux, and weight loss is associated with a meaningful reduction in symptoms for many people.1
Even modest weight loss can make a noticeable difference. The improvement comes from reduced intra-abdominal pressure rather than any direct change in acid levels, which is also why tight-fitting clothing around the waist can temporarily worsen symptoms.2 Eating smaller meals, as covered above, naturally supports weight management alongside reducing reflux risk, making it one of the more efficient adjustments you can make.
It's worth noting that exercise supports weight management but timing matters. Vigorous physical activity immediately after eating can temporarily worsen reflux by increasing abdominal pressure and disrupting normal digestion.2 Leaving at least an hour after a meal before exercising, and opting for lower-impact activities such as walking rather than running in the early stages, tends to avoid this while still delivering the longer-term benefits of being more active.
4. Reduce Alcohol and Stop Smoking
Both alcohol and smoking contribute directly to acid reflux through their effect on the lower oesophageal sphincter. Alcohol relaxes the sphincter, reduces its barrier function, and stimulates acid production at the same time.1 Cutting down, or stopping completely, can lead to a noticeable reduction in reflux frequency, particularly for people who drink regularly. Carbonated drinks carry an additional risk: the gas they release increases pressure inside the stomach, so swapping these for still water is a simple change worth making.
Cigarette chemicals have a similar relaxing effect on the sphincter and also impair saliva's ability to neutralise acid in the oesophagus.1 Saliva contains bicarbonate, which helps clear and neutralise acid in the oesophagus after reflux occurs - so anything that reduces saliva production or quality tends to make symptoms worse and recovery slower. Stopping smoking is one of the most significant lifestyle changes you can make for acid reflux, alongside its wider health benefits. If previous attempts to quit haven't been successful, a pharmacist can discuss prescription stop-smoking support options.
On the alcohol side, what you drink matters as well as how much. Carbonated alcoholic drinks - beer, sparkling wine, prosecco - combine the sphincter-relaxing effect of alcohol with the pressure increase caused by carbonation, making them a more significant trigger than still options for many people.1 Drinking on an empty stomach also amplifies the effect, as food in the stomach helps buffer acid and slows alcohol absorption. If you do drink, choosing still options and having them with food rather than before a meal tends to reduce the impact. And if lifestyle changes don't bring adequate relief, it may be worth asking your GP or pharmacist whether a medication such as omeprazole or pantoprazole is appropriate. You can read more about how these treatments work in our omeprazole for acid reflux guide.
Frequently Asked Questions
How do I stop acid reflux at night?
The most effective way to prevent acid reflux at night is to raise the head of your bed by 10 to 20 centimetres using bricks, blocks, or a firm wedge under the mattress, rather than just extra pillows.1 Avoiding food for at least three hours before bed and sleeping on your left side can also help.2 If symptoms remain frequent despite these changes, speak to a pharmacist or GP about whether medication is appropriate.
What foods trigger acid reflux?
Common triggers include high-fat meals, spicy food, tomato-based dishes, chocolate, caffeine, citrus fruits, and carbonated drinks.1 Triggers vary between individuals. Keeping a food and symptom diary for two to three weeks is the most reliable way to identify your personal triggers and make adjustments that actually reduce your symptoms.
When should I see a GP about acid reflux?
You should see a GP if symptoms are frequent and not improving with lifestyle changes and pharmacy medicines. Seek prompt medical advice if you experience difficulty swallowing, unexplained weight loss, persistent vomiting, or pain when swallowing, as these may need further investigation to rule out other causes.1
References
- NHS. Heartburn and acid reflux. nhs.uk
- NICE. Gastro-oesophageal reflux disease and dyspepsia in adults: investigation and management. Clinical guideline [CG184]. nice.org.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.