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. Rather than have 2-3 big meals, try having 5-6 meals with smaller portion sizes. This can help to prevent overwhelming your esophagus with a lot of food at once and make it easier for you to digest your food properly. For example, you may have a small portion of food in the morning and then several small meals during the day, rather than a set breakfast, lunch, and dinner with larger portions. Food with lots of pepper and other spices can make your symptoms worse. Acidic foods like tomatoes, oranges, strawberries, and lemons can also cause spasms. Try cutting these foods out of your diet to see if your symptoms improve. Acidic drinks like coffee can also make your spasms worse so you should avoid drinking these, if possible. Try not to prepare food that is very hot or very cold, as the extreme temperatures can make your symptoms worse. Eat food at room temperature to avoid aggravating your esophagus. These two habits can make your symptoms worse and cause spasms to occur. Try quitting smoking or reducing how many cigarettes you smoke a day. Limit yourself to one to two drinks a month to prevent making your spasms worse. Esophageal spasms can become worse at night and make it difficult for you to sleep. To stop them, raise the head of your bed by using blocks under your bed frame or by placing a foam wedge under your mattress.  Do not try adding extra pillows under your head when you sleep, as this is not an effective option unless you buy a special pillow. You can purchase a special pillow that keeps you elevated. However, raising the bed, or investing in a bed that you can raise up, is a better option. Wait two to three hours after you eat to lie down in bed, to give your body time to digest your food and prevent spasms or heartburn. Keep these areas unrestricted by wearing clothing that is loose and flowy, such as tops that cut low at the neck. Go for clothing in breathable fabrics like cotton and linen to prevent these areas from getting too hot or tight. Losing even 5 to 8 pounds (2.3 to 3.6 kg) can make your esophageal spasms less severe and reduce their frequency. Try adopting a healthy, balanced diet and following a meal plan. Go to a fitness class at your local gym or workout at home using video tutorials online. Try walking, jogging, or biking to work every day to lose weight. These exercises can be done at work or at home in a quiet, low lit area. Sit in a comfortable position and close your eyes. Try breathing in through your nose for a count of 5 and then exhaling through your nose for a count of 5. Do this for 2-5 minutes to help you relax and stay calm.

Summary:
Have several small meals throughout the day Avoid spicy, acidic foods. Have food at room temperature. Do not smoke or drink alcohol. Raise your bed 15 to 20 centimetres (5.9 to 7.9 in) to help you sleep. Avoid wearing tight clothing around your neck or abdominal area. Consider losing weight if you are overweight. Try deep breathing exercises to relax your esophagus.