Stress is a big contributor. It depletes prostaglandins in our body, which protect us from stomach acid.
Try to:
Get a good night’s sleep. A lack of sleep can trigger more cortisol to circulate your system. Cortisol is the stress hormone, and even a minor disruption to your usual sleeping patterns can cause high levels of cortisol in the body up to 24 hours later.
Exercise - this boosts wellbeing.
Eat more slowly and mindfully
Steer clear of unhealthy lifestyle habits
You might also try reducing your meal-sizes and watching how much spicy food you eat (a trigger).
Pregnant mothers are also much more likely to suffer from heartburn and indigestion. A growing baby bump puts pressure on your system, and makes refluxing acid a very common reality of pregnant life.