Keep Waking Up With Heartburn? Here's What Your Body's Trying to Tell You

Waking up with heartburn in the morning could be a sign of stress. Image Credit: eggeeggjiew/iStock/GettyImages

There's nothing crappier than waking up to a burning pain in your chest. Yep, when heartburn hits in the morning, it's pretty unpleasant.

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But if you notice your chest is on fire frequently first thing (or you have a bitter taste in your mouth, which is another telltale sign of acid reflux), you might be wondering what's going on and whether you should worry.

Here, Niket Sonpal, MD, a New York-based internist and gastroenterologist, shares common reasons why heartburn strikes before the sun's up and what you can do to slash the searing sensation in your chest.

1. You Have Gastroesophageal Reflux Disease (GERD)

Morning heartburn often happens when you have GERD (the medical term for severe, chronic acid reflux).

This condition occurs when stomach acid travels up the esophagus, and the backwash burns your esophageal lining, according to the Mayo Clinic.

In people with GERD, the lower esophageal sphincter (the muscle between the esophagus and stomach) opens inappropriately, Dr. Sonpal says. In other words, when this sphincter is weakened or relaxes abnormally, it allows irritating acidic fluid from your stomach to flow back into your food pipe.

"The number one cause of GERD in America is obesity," Dr. Sonpal says. That's because excess weight can place pressure on the stomach, propelling its contents up into the esophagus.

Other common symptoms of GERD include, per the Mayo Clinic:

• Chest pain
• Difficulty swallowing
• Regurgitation of food or sour liquid
• Sensation of a lump in your throat
• Chronic cough
• Laryngitis
• New or worsening asthma
• Disrupted sleep

​Fix it:​ If extra weight is exacerbating your GERD, speak to your doctor about healthy ways to lose a few pounds. Also, limiting acidic or spicy foods (which tend to trigger reflux) is a smart strategy to slash GERD symptoms such as heartburn.

2. You’re Stressed

When your stress level is out of control, your heartburn might be hopped up too.

Here's why: Stress releases hormones in the body that loosen up the lower esophageal sphincter muscle, which enables stomach acid to flood back up the food pipe and produce a burning sensation, Dr. Sonpal says.

"Stress also causes us to eat more — and often more quickly — which only compounds the effect.," Dr. Sonpal adds. For example, taking in too much caffeine or alcohol can actually relax and slacken the lower esophageal sphincter, making it simpler for stomach contents to come back up.

​Fix it:​ Try incorporating stress management to hinder heartburn. One simple breathing technique — the 4-7-8 breathing method — can help you relax and unwind when you're feeling stressed. Here's how to do it:

1. Start by sitting in a comfortable position.
2. Slowly inhale through your nose for a count of 4.
3. Hold your breath for another count of 7.
4. Exhale for a count of 8.
5. Repeat this cycle four times.