Make the necessary lifestyle changes
Quitting smoking, maintaining a healthy body weight, avoiding known trigger foods (like coffee and spicy meals) might be all it takes to get a mild heartburn problem under control.
Try propping up your head while you sleep
If you’ve eaten a big meal too close to bedtime, or indulged in one of your known trigger foods, (ahem, a slice of dark chocolate torte and a cappuccino to top off a dinner out, perhaps), this may help you avoid nighttime heartburn. A wedge pillow (or extra pillow) in bed will keep your head higher than your stomach while you sleep, so your body can utilize gravity to prevent acid reflux.
Find a pair of loose pants you love
And lose the skinny jeans. Tight pants can actually put enough pressure on your stomach to drive acid up into your esophagus, triggering heartburn. “Yes, I give you permission to wear comfy pants!” says Brissette.