Heartburn in Pregnancy: 4 Effective Ways to Relieve It

Yes — third-trimester heartburn can be reduced by getting your eating habits and sleep position right: eat little and often, wait before lying down, and raise your head while sleeping. It happens when the hormone progesterone relaxes the stomach’s sphincter valve and the physical pressure of the growing uterus pushes stomach acid up into the oesophagus.

Tips to Ease Heartburn

1. Eat little but often — have 5 to 6 small meals a day instead of three large ones.
2. Drink less with meals — drink mainly between meals to avoid a full stomach.
3. Don’t lie down straight away — allow 2 to 3 hours before lying down.
4. Sleep with your head raised — prop up your pillows or sleep on your left side.

Why It Happens in the Third Trimester

Progesterone relaxes the stomach’s sphincter valve, and combined with the physical pressure of the growing uterus, stomach acid gets pushed up into the oesophagus. Understanding the cause helps you apply the preventive steps more consistently, especially once heartburn starts disturbing your sleep.

Consistency Is Key

Apply these tips consistently rather than now and then. If heartburn persists or becomes too disruptive, talk to your doctor or midwife at your next antenatal appointment. Sleep position is closely linked to heartburn relief — left-side sleeping also helps reduce acid reflux; read the full guide to safe sleeping positions in pregnancy. Also review the foods to avoid during pregnancy, as some trigger or worsen heartburn.

This article is for educational purposes and is not medical advice. Always consult your doctor or midwife.

References

• National Health Service (NHS). “Indigestion and heartburn in pregnancy.”