Top tips for better sleep with IBS
Getting quality sleep with IBS can be challenging due to abdominal discomfort. Establish a consistent bedtime routine to improve sleep quality. Avoid eating large meals before bed, particularly trigger foods that can worsen IBS symptoms. Practicing relaxation techniques such as deep breathing or meditation can reduce stress, which is often a trigger for IBS flare-ups and poor sleep.More from NIH: IBS
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Use Probiotics (If Approved)
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Some probiotics can support gut health and reduce IBS symptoms that interfere with sleep. Consult your doctor before adding them to your routine.
2
Use Herbal Teas
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Chamomile, peppermint, and ginger tea can soothe the digestive system and promote relaxation, making them a great caffeine-free option before bed.
3
Stay Hydrated During the Day
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Dehydration can worsen IBS symptoms, but drinking too much liquid before bed can lead to frequent bathroom trips. Balance hydration throughout the day.
4
Relaxation Rituals
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Establishing a pre-bedtime ritual, such as reading, listening to calming music, or stretching, can signal to your body that it’s time to sleep.
5
Manage Stress
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Stress is a common IBS trigger and can also disrupt sleep. Incorporate relaxation techniques like deep breathing, meditation, or journaling before bed to calm your mind.
6
Avoid Gas-Producing Foods
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Foods like beans, carbonated drinks, and cruciferous vegetables can lead to bloating and gas, making it harder to get comfortable at night.
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Reduce Blue Light Exposure
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The blue light from screens can interfere with melatonin production, making it harder to fall asleep. Limit screen time at least an hour before bed.
8
Limit Caffeine and Alcohol
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Both caffeine and alcohol can interfere with sleep patterns and irritate the gut. Avoid coffee, energy drinks, and alcohol in the evening to promote restful sleep.
9
Limit Sugar Intake
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High-sugar foods can cause blood sugar spikes, energy crashes, and gut irritation, all of which can negatively impact sleep quality.
10
Take Prescribed Medications
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If your doctor has recommended medication for IBS or sleep, take them as directed to manage symptoms and ensure restful sleep.
11
Consult Your Doctor
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If sleep disturbances persist, speak with a healthcare professional to explore treatment options or adjustments to your IBS management plan.
12
Keep a Food and Symptom Journal
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Tracking your diet and symptoms can help identify which foods or habits disrupt your sleep and allow you to make adjustments accordingly.
13
Practice Relaxation Techniques
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Progressive muscle relaxation, guided meditation, or deep breathing can ease digestive discomfort and calm the nervous system before bed.
14
Avoid Spicy Foods
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Spicy meals can trigger acid reflux and digestive distress, making it harder to fall asleep comfortably. Stick to milder options for dinner.
15
Comfortable Bedding
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A good-quality mattress and soft, breathable sheets can make a big difference in sleep quality, especially if IBS symptoms cause discomfort.
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Create a Sleep-Friendly Environment
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A dark, quiet, and cool room with minimal distractions can improve sleep. Blackout curtains, sound machines, and comfortable pillows can help.
17
Wear Loose Sleepwear
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Tight clothing can add pressure to your abdomen and worsen bloating or cramping. Choose soft, loose-fitting pajamas for comfort.
18
Avoid High-Fat Meals
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Fatty foods can slow digestion and contribute to acid reflux, bloating, and discomfort, which may keep you awake or cause nighttime awakenings.
19
Avoid Trigger Foods
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Spicy, fatty, or high-FODMAP foods can cause bloating, cramps, and discomfort at night. Keeping track of problem foods and avoiding them in the evening can help.
20
Stay Away from Carbonated Drinks
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Sodas and sparkling water introduce extra gas into the digestive system, leading to bloating and discomfort that can keep you awake.
21
Set a Regular Dinner Time
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Eating at a consistent time each night can regulate digestion and prevent late-night bloating or discomfort. Try to have dinner at least 3 hours before bed.
22
Establish a Sleep Routine
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Going to bed and waking up at the same time every day helps regulate your internal clock and improves sleep quality. A consistent schedule trains your body to recognize when it's time to rest.
23
Avoid Excessive Fiber at Night
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While fiber is essential, consuming too much right before bed can lead to bloating or gas. Spread fiber intake evenly throughout the day.
24
Room Temperature Control
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A cooler room temperature (around 60-67°F or 15-19°C) promotes better sleep and prevents night sweats, which can be uncomfortable for IBS sufferers.
25
Warm Bath or Shower
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A relaxing bath or shower before bed can help soothe tense muscles, lower stress, and signal your body that it’s time to wind down.
26
Sleep in a Comfortable Position
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Sleeping on your left side may aid digestion and reduce acid reflux, while sleeping on your stomach may worsen bloating. Find a position that minimizes discomfort.
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Use White Noise
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A fan, air purifier, or white noise machine can block out disruptive sounds and create a soothing environment that promotes deep sleep.
28
Avoid Heavy Meals Before Bed
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Large or rich meals close to bedtime can cause bloating, indigestion, and discomfort, making it harder to fall asleep. Try to eat dinner at least 2-3 hours before lying down.
29
Regular Physical Activity
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Gentle exercise, such as walking or yoga, can reduce stress and support digestion, making it easier to fall and stay asleep. Avoid intense workouts too close to bedtime.
30
Manage Anxiety
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IBS and anxiety are closely linked, and stress can lead to sleep disturbances. Journaling, therapy, or mindfulness practices can help manage anxiety levels.