• Avoid wearing clothes that are tight around the stomach area
  • Sleep on a wedge shaped pillow that's at least 6 to 10 inches thick on one end. Don't substitute regular pillows; they just raise your head, and not your entire upper body.
  • Take regular exercise to keep your digestive system working efficiently, reducing the risk of heartburn
  • Avoid smoking – chemicals inhaled from cigarette smoke can cause the ring of muscle that separates your oesophagus from your stomach to relax. This can allow stomach acid to leak up into your oesophagus more easily - visit for advice to help you stop smoking


  • Eat small meals regularly throughout the day instead of three large meals
  • Avoid eating less than three hours before bedtime
  • Eat slowly
  • Avoid or keep fatty or spicy food to a minimum
  • Avoid or keep coffee, alcohol, acidic fruit juices and vinegar consumption to a minimum
  • Try to identify triggers that make your heartburn worse. Then remove them from your diet to see whether avoiding specific foods helps your symptoms to improve