Stress is something a person can meet with drastic effects in the long run if not managed properly. If you look chemically, stress has the ability to trigger a much longer physiological response in your body. One such response that it involves is in your autonomic nervous system causing issues like acid reflux at nights.
Acid Reflux: If your sleep is constantly disturbed due to acid reflux or heartburn, then you must seek a remedy. It’s because it may not only be related to your late-night snack choices but also to your daily stress levels.
Stress basically triggers your body’s Autonomic Nervous System (ANS) to enter a hyperactive “fight or flight” mode, as explained by neurologist Dr. Sid Warrier. He explains that prolonged stress can result in a delayed response from the parasympathetic nervous system, leading to acid reflux during sleep.
This is what he suggests on his Instagram post, “To minimize the parasympathetic rebound, try lowering your daily stress levels, steering clear of sympathetic stimulants like evening coffee, and avoiding heavy meals right before bedtime.”
Another senior psychologist confirms by saying that persistent stress disturbs the innate equilibrium of our sympathetic and parasympathetic nervous systems. He further says that throughout the day, stress triggers the activation of your sympathetic nervous system, while during the night, it gets control, facilitating digestion and promoting sleep.
She further asserts, “Chronic stress can result in a rebound effect.” When we eventually unwind at night, the parasympathetic system overcompensates, causing an excessive production of stomach acid.
Tips to Reduce Daily Stress to Prevent Acid Reflux
Deep Breathing: As per recommendations in this regard, practicing a few effective deep breathing exercises along with some muscle relaxations before you finally go to bed can help. It’s basically done to calm your nervous system and encourage parasympathetic activity.
Regular Physical Activity: If you try to engage in a regular physical activity, it will help you manage the stress automatically and will give you a good sleep at night. It will improve the problem of acid reflux in your body.
Cognitive Behavioral Therapy (CBT): It can also help you find your negative health related patterns. All you are advised to do is to wake up at regular times after you go to bed. It will help to regulate your natural sleep-wake cycle to settle down the issue of acid reflux at nights.
Dietary Adjustments: You are advised to opt for smaller, more frequent meals. In this regard, you can better spread out your meals throughout the day, opting for smaller portions. It will surely ease the burden on your digestive system and decreases the requirement for a robust parasympathetic response during the night.
Avoid Acidic Foods: Here you need to avoid taking acidic foods, especially at nights. There are a bunch of foods that are not recommended for dinner due to their acidic content. These include tomatoes, citrus foods, spicy dishes, and more. The above foods have the potential to disrupt your stomach lining and worsen acid reflux problem.
Lighter Dinners: You need to select easily digestible meals for the evening. Lean proteins, vegetables, and whole grains will help your digestive system and will not stimulate excessive stomach acid production while sleeping.
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