• Avoid wearing clothes that are tight around the stomach area
  • Sleep with the top of your bed raised or propped up with pillows so they are not lying flat
  • Take regular exercise to keep your digestive system working efficiently, reducing the risk of indigestion
  • Try to lose weight if you are overweight. Losing weight will reduce pressure on your stomach which may cause less stomach acid to be pushed back up into your oesophagus
  • Avoid smoking - 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, chocolate, tomatoes, alcohol, acidic fruit juices and vinegar consumption to a minimum