7 daily habits that quiet acid reflux
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Eat Earlier, Finish 2–3 Hours Before Bed
Give digestion a head start by closing the kitchen 2–3 hours before sleep to reduce nighttime reflux and improve rest.
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Shrink Portions, Slow the Pace
Smaller, slower meals lower stomach pressure and reflux episodes; pause between bites and set the fork down to keep portions naturally modest.
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Elevate the Head During Sleep
Raise the head of the bed 6–8 inches or use a wedge pillow so gravity keeps acid down through the night.
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Take a 10–15 Minute Post‑Meal Walk
A gentle stroll after meals aids gastric emptying and reduces bloating—skip vigorous exercise right after eating.
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Go Protein‑First, Watch High‑Fat Loads
Anchor meals with lean protein and fiber; limit large, high‑fat or very spicy plates that linger longer and can trigger reflux.
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Time Caffeine, Alcohol, and Fizzy Drinks
Keep coffee/tea earlier in the day, go lighter on alcohol, and minimize carbonated drinks that increase gastric pressure.
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Track Triggers, Build Your Personal Playbook
Note what, when, and how much—plus symptoms—so patterns emerge; common culprits include late heavy meals, mint, chocolate, onions, and citrus; personalize and adjust.