Heartburn is one of the most common digestive complaints. It feels like a burning pain in the chest, usually after eating, and is caused by stomach acid moving back into the esophagus. While occasional heartburn is not unusual, frequent discomfort can signal gastroesophageal reflux disease (GERD), a chronic condition that requires attention.

The good news: many people can manage or reduce heartburn without prescription medications. Simple home remedies — from adjusting your sleep position to changing your eating habits — can make a big difference. Here are five proven approaches to easing heartburn symptoms at home.

Change Your Sleeping Position

Why Position Matters
How you sleep can significantly influence reflux symptoms. Lying flat makes it easier for stomach acid to travel upward, especially after meals. Research shows that lying on the right side tends to worsen acid reflux, while lying on the left side reduces it.

Practical Adjustments

  • Try sleeping on your left side as much as possible.

  • Elevate the head of your bed by 6–8 inches using blocks or risers. This helps gravity keep stomach contents down.

  • A wedge pillow that raises the upper torso can also provide relief.

These small changes can reduce nighttime symptoms and improve sleep quality, especially for people who frequently wake up with burning in the chest or throat.

Consider Over-The-Counter Medications

How OTC Remedies Help
When lifestyle changes aren’t enough, over-the-counter medications can provide relief. Common categories include:

  • Antacids (like Tums or Mylanta), which neutralize existing stomach acid.

  • H2 blockers (such as famotidine/Pepcid AC), which reduce acid production.

  • Proton pump inhibitors (PPIs) for more frequent symptoms, available in lower doses without a prescription.

Tips To Use Safely
Doctors often recommend antacids for occasional episodes and H2 blockers for breakthrough symptoms. However, tolerance can build up with regular H2 blocker use, making them less effective over time.

If you find yourself taking OTC medicines more than a couple of times per week, it’s best to talk with a healthcare provider. Persistent symptoms may indicate GERD or another underlying condition.

Confirm Medication Instructions

Timing Is Key
If you’ve been prescribed or are using OTC proton pump inhibitors (PPIs) — like omeprazole (Prilosec) or esomeprazole (Nexium) — following correct dosing instructions is essential.

Most PPIs work best when taken 30–60 minutes before breakfast, when acid production is highest. Some people may require split dosing to reduce nighttime symptoms.

Why Guidance Matters
Up to 40% of people taking PPIs still experience “breakthrough” heartburn if they don’t take the drug correctly. Working with your provider can help fine-tune the schedule and dosage to improve effectiveness.

Identify Foods That Trigger Heartburn

Common Triggers
Heartburn often worsens after eating certain foods and drinks. The most frequent offenders include:

  • Alcohol

  • Coffee and caffeinated drinks

  • Peppermint and spearmint

  • Spicy or greasy foods

  • Acidic foods like tomatoes and citrus fruits

  • Chocolate

These items can either relax the lower esophageal sphincter (LES) or increase stomach acid, making reflux more likely.

How To Track Triggers
Keeping a food diary is a simple but powerful tool. Record what you eat, when symptoms appear, and how severe they are. Over time, patterns emerge, helping you avoid or limit the items that trigger discomfort.

Shift Your Meal Habits

Meal Timing and Size
The timing and size of meals can greatly affect reflux:

  • Eating large meals expands the stomach and increases pressure, which can push acid upward.

  • Eating right before lying down or going to bed makes reflux more likely.

Strategies To Try

  • Opt for smaller, more frequent meals instead of two or three heavy ones.

  • Wait at least three hours before bedtime after eating.

  • Avoid vigorous exercise right after meals; give your body time to digest first.

By spacing out meals and avoiding late-night eating, you give your digestive system the best chance to process food without triggering reflux.

How Heartburn and GERD Are Connected

Heartburn is a symptom of acid reflux, but chronic or severe reflux may progress to GERD. In GERD, the LES repeatedly fails to close properly, allowing acid to flow back into the esophagus.

Not everyone with GERD experiences typical heartburn. Some may develop symptoms like chronic cough, hoarseness, or difficulty swallowing. Identifying GERD early is important to prevent long-term damage to the esophagus.

When To Seek Medical Care

Home remedies and OTC medicines can manage mild heartburn, but professional evaluation is necessary if symptoms are frequent or severe. Call your healthcare provider if you experience:

  • Heartburn two or more times per week

  • Trouble swallowing or a persistent cough

  • Unexplained weight loss

  • Worsening symptoms despite lifestyle changes and OTC use

Seek immediate medical care if you notice:

  • Vomit with blood or that looks like coffee grounds

  • Black or tarry stools

  • Severe, crushing chest pain (which may signal a heart attack)

Key Takeaway

Heartburn is uncomfortable but manageable. With the right combination of lifestyle adjustments — such as sleeping on your left side, eating smaller meals, and avoiding trigger foods — plus occasional use of OTC medications, most people can reduce their symptoms significantly.

However, frequent or persistent heartburn may indicate GERD, which requires medical evaluation. Pay attention to your symptoms, track your triggers, and seek care when needed. By making simple changes at home, you can take control of reflux and improve your overall digestive comfort.