Indigestion , heartburn and ulcers are often associated with shift work , and may result in not getting enough sleep , but they don ’ t have to be . By watching what you eat and when you eat it , you can prevent digestive problems and interrupted sleep .
76 . Quit smoking to prevent excessive air being drawn into the GI tract 77 . Eat and drink slowly 78 . Limit gas-producing and spicy foods 79 . Limit fermenting products ( e . g . alcohol )
80 . Limit caffeine intake to no more than the equivalent of 3-4 cups coffee per day ( 1 Grande Starbuck or large Tim Hortons = 2 cups )
81 . Elevate your sleeping posture with a pillow under your shoulders to reduce acid reflux from bubbling up