Sleep and IBS

Sleep and IBS make for strange bedfellows. If you suffer from IBS, you no doubt know that a good night's sleep can make a world of difference in how well your digestive system functions the following day. A poor night's sleep, however, can have the complete opposite effect. And, of course, an overactive, underactive, or painful gut can disrupt sleep and make matters even worse.

---

Sometimes it's difficult to know which came first: poor sleep that triggers IBS symptoms and pain, or IBS symptoms and pain that trigger poor sleep. For many IBS suffers, it's a vicious cycle.

Compounding the problem, insufficient sleep can increase cravings for sugary, high-fat foods and caffeine to help keep you going during the day. But these types of foods can trigger or exacerbate IBS symptoms and also interfere with deep, refreshing sleep. They may also cause daytime fatigue as a rebound effect and could even contribute to or worsen insomnia.

Although some people turn to sleep medications, it's not a good idea to use them, especially on a regular basis, and many have side effects that may negatively affect IBS. Instead, try practicing good sleep "hygiene," which means establishing and maintaining useful habits that support nourishing sleep:

• Take time to relax before going to bed. Avoid arguments or stimulating discussions, as well as steer clear of films, television shows, articles, online exchanges, or phone conversations that will get your mind racing.
• Go to bed at the same time every night.
• Wake up at the same time every day (use an alarm clock!), even if it's the weekend and/or even if you didn't sleep well the previous night.
• Turn the clock away from you so you won't focus on the time if you wake up in the middle of the night.
• Don't read, watch television, or eat in bed. Use your bed just for sleeping (or sex) so your mind and body come to associate it with sleep.
• Avoid chocolate or beverages that contain caffeine for at least four hours prior to bedtime.
• Have your last meal, snack, and beverage for the day at least two hours (or longer) before you go to bed. Don't go to sleep hungry, or your hunger pangs will keep you awake and you'll be thinking only of food all night long. At the same time, don't overeat, as it's difficult for the body to rest while it's simultaneously trying to digest a large or heavy meal. In addition, the pain, pressure, and bloating from a big meal will make it nearly impossible for you to fall asleep.
• Exercise for at least thirty minutes during the day but not right before bedtime. You can break your exercise regimen into two fifteen-minute sessions or three ten-minute sessions if need be.
• To help you relax and reduce stress, try practicing yoga and/or meditation during the day or even shortly before bedtime.
• Try aromatherapy.
• Practice deep breathing or relaxation exercises before bed.
• Get some fresh air every day. The best way to do that is to go for a walk -- this way you can knock off two tips at once (this one and your daily exercise). 
• Keep the temperature in your bedroom between 60 and 67 degrees F.
• Reduce noise distractions. If noise is a problem where you live, try masking it by playing soft, relaxing music, using a natural noise machine (the kind that plays soothing natural sounds, such as ocean waves or rain), or using ear plugs.
• Keep your bedroom as dark as possible. Make sure your window treatments block all light. Try an eye mask that filters out light; make sure to get one that fits snugly but comfortably.
• Find a pillow that's perfect for you. Many people with functional digestive disorders, such as IBS, like to sleep on their stomachs, as the pressure feels good and can help relieve pain. If that describes you, look for a thinner, flatter pillow to avoid neck problems. If you're a back or side sleeper, make sure to find a pillow that meets your specific needs. Try several, if necessary, until you find your ideal match. Although down pillows aren't vegan, there are many alternatives available that use synthetic down and other types of vegan and environmentally sound filling.
• If you sleep on your back, you might find that a small, weighted pillow, such as one stuffed with buckwheat hulls, or a filled hot water bottle feels good resting on your abdomen. This gentle pressure can help alleviate the pain that many people with IBS experience at bedtime.

Most physicians don't ask patients who have functional bowel disorders about sleep disturbances. Although it's not something you may have thought to mention to your doctor, it's important to discuss it. If your IBS symptoms are disturbing your sleep (or your lack of sleep is making your IBS symptoms worse), your doctor might have additional treatment suggestions that could help improve your overall quality of life. For evidence-based information on sleep health and unbiased product reviews on sleep-related products and more, visit Tuck.com.

*****

Do sleep disturbances plague you? Do you have any additional helpful tips or insights you'd like to share? I love hearing from you! Please post your thoughts in the comment section below.