Navigating Night Shifts

If you work second or third shifts, you already know the toll it takes on your body. Many patients at our gastroenterology practice report that their acid reflux or GERD symptoms become significantly worse on these schedules. Heartburn, regurgitation, and poor sleep are especially common.

The reason is simple: your digestive system follows a natural circadian rhythm. Shift work throws this rhythm off by forcing irregular meal times, often right before daytime sleep when lying down allows stomach acid to flow upward more easily. Poor sleep quality and reversed light exposure also lower protective melatonin levels in the esophagus, while gastric acid production naturally peaks in the evening which frequently aligns with a night worker’s main meal. Studies show shift workers face about 1.5 times higher odds of GERD symptoms than day workers, with rotating and night shifts carrying the greatest risk.

Common symptoms among shift workers include heartburn or a sour taste in the mouth that intensifies when trying to sleep during the day, regurgitation of food or acid, frequent sleep disruption from discomfort, chronic cough, hoarseness, and persistent sore throat. Left unchecked, chronic reflux can lead to esophageal inflammation or more serious complications.

Practical Tips for Managing GERD on Non-Traditional Shifts

Treat your sleep period as your “night” and align your habits accordingly. Here is the key point: finish your last substantial meal two to three hours before bedtime and ask for your employer to adjust your break to make sure this can happen. For example, if you sleep at 8 a.m., eat your dinner by 5 a.m. at the latest. Choose smaller, more frequent meals during your shift rather than one large late meal. Avoid common triggers in the hours before sleep, including spicy, fatty, acidic, fried, or chocolate foods, as well as caffeine, alcohol, and carbonated drinks. Instead, reach for lean proteins, vegetables, whole grains, bananas, or oatmeal.

For better sleep positioning, elevate the head of your bed by 6 to 8 inches using bed risers or a wedge pillow. Sleeping on your left side also helps keep stomach acid down. Create a dark, cool, quiet sleep environment to improve overall sleep quality, which in turn reduces reflux episodes.

Additional strategies include maintaining a healthy weight, adding short walks after meals when possible, and practicing stress-reduction techniques. On days off, try to keep a relatively consistent sleep schedule to minimize further disruption to your body clock.

Most of my patients already come while on over-the-counter antacids, H2 blockers, or proton pump inhibitors. Similar to changing your meal time during your shift, you should also take medications 30-60 min before meals to provide relief, but long-term use should be discussed in detail at your visit.

When to See a Gastroenterologist

Schedule an appointment if symptoms remain frequent or severe despite lifestyle changes, if you have difficulty swallowing, unexplained weight loss, vomiting, or if reflux frequently disrupts your sleep and work. We provide tailored evaluations, including endoscopy when needed, and treatment plans designed specifically around shift-work schedules.

Working irregular hours is demanding enough without constant digestive discomfort. By making these targeted adjustments, many of our patients experience fewer symptoms, better sleep, and improved daily function. If acid reflux is affecting your quality of life, you don’t have to manage it alone.

Contact our gastroenterology practice today to schedule a consultation. We’re here to help you feel your best, regardless of when your day begins.

This blog is for informational purposes only and does not replace professional medical advice.

Rohan Modi, MD

Gastro Office & Hilliard Endoscopy Center Visit our website here: gastrooffice.com

Disclaimer: This post is for informational purposes only and not a substitute for professional medical or financial advice. Always consult your provider and insurer for personalized guidance

Author

Rohan Modi, MD Rohan Modi, MD, Gastroenterologist. Joins the team of expert providers at Gastro Office, serving patients throughout Hilliard, Ohio. He provides expert care in the field of gastroenterology and is dedicated to improving his patients' digestive tract health that includes but is not limited to the esophagus, stomach, small/large intestines, gallbladder, and liver.