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Experts also recommend several additional nighttime habits to support healthy digestion. Avoiding large meals before bedtime is one of the most important. Eating heavy, spicy, or greasy foods late at night can increase the risk of acid reflux regardless of sleep position. Doctors often suggest finishing dinner at least two to three hours before going to sleep.
Elevating the upper body slightly while sleeping may also help reduce reflux symptoms. Some individuals use wedge pillows or adjustable beds to keep stomach acid from rising into the esophagus during the night.