Heartburn at midnight? Small changes that bring relief

Chioma had always loved a late plate of pepper soup. By her second trimester, that same bowl meant hours of burning in her chest, propped on three pillows while her husband slept peacefully beside her. Sound familiar? Heartburn and indigestion are among the most common pregnancy complaints, and while they are rarely dangerous, they can steal sleep and joy. The good news is that small changes often make a real difference.

Why does pregnancy cause heartburn?

Two things are usually at work:

• Hormones. Pregnancy hormones relax the muscles in your body, including the valve between your stomach and food pipe. Stomach acid can then rise up and cause that burning feeling.
• Space. As your baby grows, your womb pushes upwards against your stomach, especially in the later months.

Symptoms can include a burning feeling in your chest or throat, a sour taste in your mouth, feeling uncomfortably full, burping, bloating or feeling sick after meals.

Changes at mealtimes

• Eat smaller meals, more often. Five or six small meals are often kinder than three big ones.
• Eat slowly and chew well. Put your fork down between bites.
• Sit up straight while you eat, and stay upright for a while afterwards.
• Drink between meals rather than with them, so your stomach is not overfilled.
• Notice your triggers. Common ones include spicy food, fried or fatty dishes, tomatoes, citrus, chocolate, fizzy drinks and coffee. You may not need to cut them all out; try reducing one at a time and see what changes.

Changes at bedtime

• Try to finish eating two to three hours before you lie down.
• Raise the head end of your bed a little, or use extra pillows so your head and shoulders are higher than your stomach.
• From around 28 weeks, go to sleep on your side, as is recommended for your baby. Many mums find the left side especially comfortable for heartburn.
• Keep a glass of water or a little milk by the bed, if that soothes you.

Changes through the day

• Wear loose clothing around your waist.
• Bend at the knees rather than the waist when picking things up.
• Avoid smoking, which makes heartburn worse and harms your baby. Ask your midwife for support to stop if you need it.

What about remedies?

Some indigestion remedies are suitable in pregnancy and some are not. Before taking anything, including herbal products, ask your pharmacist, midwife or doctor which option is right for you, and mention any other medicines or supplements you take, because some remedies can affect how well iron is absorbed. If heartburn is affecting your sleep or eating, tell your midwife; you do not have to put up with it.

When it might be something else

Most heartburn is uncomfortable but harmless. However, pain in the upper tummy can sometimes be confused with heartburn when it is actually a sign of pre-eclampsia, a condition that needs prompt care. Call your midwife or maternity unit straight away if you have:

• Pain just below your ribs, especially on the right side, that does not settle.
• A severe headache, blurred vision or flashing lights.
• Sudden swelling of your face, hands or feet.
• Severe tummy pain, vomiting that will not stop, or vomiting blood.
• Difficulty swallowing, or you are losing weight.

Chest pain with breathlessness needs emergency help.

Lying down in peace

“I will both lay me down in peace, and sleep: for thou, LORD, only makest me dwell in safety” (Psalm 4:8). There may be nights when the burning keeps you awake despite everything. On those nights, prop yourself up, sip some water, and turn those quiet hours into a conversation with God. You might pray for your baby, for the mums in your church, or simply rest in silence. Peace is not only the absence of discomfort; it is the presence of the One who keeps you.

Heartburn usually eases soon after your baby is born. Until then, be patient with your body. It is working very hard.

A prayer for a restless night

Lord, my body is uncomfortable and sleep feels far away. Ease the burning and settle my stomach. Where relief does not come quickly, give me Your peace instead, and let me wake with enough strength for tomorrow. Amen.