| Herbal Tea | Benefits | Suggested Use |
|---|---|---|
| Chamomile | Reduces inflammation | Drink before bed |
| Ginger | Eases nausea | Consume after meals |
| Peppermint | Relieves digestive issues | Use as needed |
| Licorice | Soothes stomach lining | Drink daily |
| Fennel | Reduces bloating | Infuse in hot water |
Elevate Your Head While Sleeping
Elevating your head while sleeping can significantly reduce acid reflux symptoms. By raising your head 6 to 8 inches, you create a gravitational barrier against stomach acid.
A wedge pillow or adjusting your bed frame can help achieve this elevation. This simple adjustment can enhance your nightly comfort and potentially decrease acid exposure in the esophagus, leading to better sleep quality.
Practice Relaxation Techniques
Practicing relaxation techniques can effectively reduce the frequency and severity of acid reflux symptoms.
Techniques such as deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can lower stress levels, which often exacerbate reflux issues.
Engage in these practices regularly, especially before meals or bedtime, to promote relaxation.
