I suffered from acid reflux for years and finally a co-worker told me her secret.

Get Enough Quality Sleep! Yes, that is it. You already know that if you let your body heal itself the acid reflux will usually go away. The secret we all look for is how to get that good night's sleep to allow out bodies to heal and rid ourselves of the burning discomfort.

Each of us has a 24-hour biological sleep rhythm that we need to maintain for good health. The problem we have is all the interference we run into in staying on the rhythm. Jobs, kids, spouses, friends. the TV all seem to conspire to keep us from getting enough sleep.

The problem most of us have is that one of the main indications of sleep-deprivation is hunger which can lead to over eating and snacking just before bedtime and laying down too soon after eating. All which lead to acid reflux during the night.

For you to maintain a good healthy biological rhythm you need to sleep at least 7 hours a day in a darkened room. Right! If only the children, the boss, the spouse, the TV would all cooperate you could do that and the acid reflux would go away.

A lot of us have problems either going to sleep or staying asleep and it gets worse as you get older. Here are a few tips to assist you in going to sleep and to stay asleep.

• No late night snacks, especially surgery ones, sugar causes acid in the stomach.

• No coffee, tea or carbonated beverages before going to bed. Caffeine can cause jitters that can keep you from going to sleep.

• Make sure you bedroom is dark and your sleeping area is comfortable. Have a firm mattress, nice soft sheets and comfortable, fluffy blankets.

• Get a small voice recorder and keep it by the bed for all those "really important" thoughts that make you get up and search for pen and paper. Just record them and get back to going to sleep.

• Eat a small early dinner at least 3 hours before bedtime. This will allow the meal to digest and the stomach acid to get to normal, resting conditions.

• Get you exercise in the morning if possible. The better condition you are in the better you sleep. Early exercise allows the adrenaline build up during exercise to dissipate before going to bed.

• Turn off the TV for at least half an hour before bedtime, you don't need the stimulation at this time, read a book or just sit and daydream to help yourself relax.

• Try to get into a bedtime routine, wash up, brush teeth, do any makeup you need for the night. Any routine will soon let your mind know that it is time to relax and get ready to sleep.

THE SECRET!!

• Use a wedge pillow if you can. Get one that fits you and make sure it is long enough that you bend at the hips and your head is raised 6-9 inches from the mattress.

This is not an instant cure for acid reflux, it is a life-style change that will reduce the symptoms of acid reflux to a live able condition. We will all eat too late, drink caffeinated or alcoholic beverages too late or eat a late night snack too close to bedtime. It will happen, we are only human but the wedge pillow should come into play then and allow us to avoid the usual night time burning sensation.

Good Luck.