I’m currently 24 weeks (6 months) pregnant with fraternal twins and the one part of the day I fear most is right before bed. As soon as my head hits the pillow, instantly I experience reflux which results in a burning sensation in my throat and my poor husband has to listen to me belching; in between cuddles.
Reflux occurs due to the increased hormone (progesterone) within your body relaxes the value whereby partially digested food travels back up into your oesophagus creating the burning sensation. The lining of the oesophagus is much thinner than the stomach lining hence the burn. Contributing to this, I am expecting twins so the extra pressure created from the rapid growth of two babies, squashes my stomach restricting the digestion process.
How To Reduce Reflux
- Eat smaller meals throughout the day
- Avoid drinking while eating. Allow 20 minutes either side of your meals before drinking. Drink water in between meals instead.
- Eat slowly and masticate every mouthful thoroughly.
- Avoid eating a few hours before bed.
- Avoid foods and beverages such as: chocolate, fatty foods, spicy foods, acidic foods like citrus fruits and tomato-based items, carbonated beverages, and caffeine.
- Stay upright for at least an hour after a meal. I find a 30 minute walk alleviates reflux.
- Wear loose clothing rather than restrictive clothing.
- Maintain a healthy weight.
- Use pillows or wedges to elevate your upper body while sleeping. This is my saviour in bed.
- Sleep on your left side — lying on your right side will position your stomach higher than your oesophagus, which may lead to heartburn.
- Eat yogurt or drink a glass of milk to neutralise the reflux and alleviate the burn. I now love hot chocolates before bed (Milo). I have not had Milo for 10 years until becoming pregnant.
- Add some honey to chamomile tea or a glass of warm milk.
My Top 3 Tricks For Getting To Sleep With Reflux
- I use 2 pillows under my head, spoon a body pillow on my left side whilst another pillow is wedged behind me.
- I have a hot chocolate before bed and sometimes if the reflux is worse, I sip on cold milk to alleviate the burning sensation in my throat.
- Avoid having biscuits with my late cup of tea. I found this was contributing to the reflux.
I would love to hear your tips and tricks for relieving or preventing reflux all together. Nonetheless, I hope you found this blog useful for those who are experiencing reflux whilst pregnant.