Why Good Sleep Hygiene is Essential For IBS Freedom and Optimal Gut Function
How’s your sleep, friend? If you’re like most of the North American population, you’ll rate your sleep as moderate at best.
Well, if you are living with IBS, SIBO and/or digestive problems, then sleep is something you will want to be paying more attention to.
To get things straight - Irritable bowel syndrome (IBS) is a functional gastrointestinal disorder characterized by chronic abdominal pain, bloating, and altered bowel habits. The cause of IBS is multifactorial and includes dysregulation of the gut-brain axis, neuroendocrine dysfunction, visceral hypersensitivity, and altered gut microbiota. Learn more about IBS in my article here.
While the exact cause of IBS is not known, stress, anxiety, and poor sleep are thought to contribute to the development and exacerbation of the condition.
Among the various factors that contribute to the development and exacerbation of IBS symptoms, sleep disturbances are gaining increasing recognition. And for good reason - let’s get into why for today’s post!
Connection Between Sleep & IBS
Sleep is an essential physiological process that supports several important bodily functions, including the regulation of the circadian rhythm, immune function, and metabolism.
Sleep also plays a crucial role in the regulation of the digestive system, as it influences gut motility, secretion of digestive enzymes, and gastrointestinal blood flow. In individuals with IBS, sleep disturbances can further exacerbate the dysregulation of the gut-brain axis, leading to increased symptom severity.
The relationship between sleep and IBS is bidirectional, with both sleep disturbances and IBS symptoms influencing each other. Poor sleep quality and quantity can contribute to increased levels of stress, anxiety, and depression, which are known triggers of IBS symptoms. Moreover, sleep disturbances can impair cognitive function, decrease pain tolerance, and weaken immune function, making individuals with IBS more susceptible to infection and inflammation.
On the other hand, IBS symptoms can also disrupt sleep, as abdominal pain, bloating, and urgency can interfere with the initiation and maintenance of sleep. Furthermore, the impact of IBS on sleep quality may be modulated by psychological factors such as catastrophizing, negative affectivity, and pain catastrophizing, which can amplify the perception of sleep disturbance.
Several studies have investigated the impact of sleep interventions on IBS symptoms, with promising results. One randomized controlled trial showed that cognitive-behavioral therapy for insomnia (CBT-I) led to significant improvement in IBS symptom severity, as well as increased sleep efficiency and decreased awakenings. Other studies have suggested that progressive muscle relaxation and hypnotherapy may also improve sleep quality and reduce IBS symptom severity.
5 Reasons Why Sleep Hygiene Is Important for IBS & Digestive-Health
Sleep is essential for overall health and well-being, and it is especially important for people with IBS. Here are some reasons why:
1. SLEEP HELPS REGULATE DIGESTION
Sleep plays an important role in regulating the digestive system. During sleep, the body goes into a state of rest and repair, allowing it to better regulate hormones and neurotransmitters that affect digestion. This can help alleviate symptoms of IBS such as bloating, gas, and constipation.
2. SLEEP REDUCES STRESS AND ANXIETY
Stress and anxiety are known triggers for IBS symptoms. Lack of sleep can exacerbate stress and anxiety, making it harder for people with IBS to manage their symptoms. On the other hand, getting enough sleep can help reduce stress and anxiety levels, making it easier to manage IBS symptoms. You may want to read: The Powerful Effect of Stress on Your Gut Health and IBS Symptoms
3. SLEEP IMPROVES IMMUNE FUNCTION
Sleep is also essential for immune function. Lack of sleep can weaken the immune system, making people more susceptible to infections and illnesses. This can be especially problematic for people with IBS, who may already have weakened immune systems due to the condition.
4. SLEEP IMPROVES MOOD AND COGNITIVE FUNCTION
Sleep is essential for mood and cognitive function. Lack of sleep can cause irritability, mood swings, and cognitive impairment, making it harder for people with IBS to manage their symptoms and navigate daily life.
5. SLEEP IMPROVES OVERALL HEALTH AND WELL-BEING
Finally, sleep is essential for overall health and well-being. Getting enough sleep can help reduce the risk of a wide range of health problems, from heart disease and diabetes to depression and anxiety. This is important for those with IBS, but everyone can reap health benefits and reduced risk of disease from high quality sleep!
Steps to Improve Sleep Quality
If you have IBS, SIBO or struggle with any form of digestive issues, it is important to take a closer looking at making quality sleep a priority!
Here are some tips to help improve sleep quality:
Have a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can be tough, but it is important to support our circadian rhythms which are also strongly linked to our digestive functions!
Create a Cool, Dark Sleep Environment: Make sure your bedroom is dark, quiet, and cool. Consider blackout curtains or a face mask to help reduce any light sources.
Practice Relaxation Techniques: Relaxation techniques such as deep breathing, meditation, and yoga can help to regulate your nervous system and reduce stress and anxiety levels, making it easier to fall asleep and stay asleep. See my post on the Vagus Nerve for more activities to support your gut-brain connection.
Watch Your Caffeine: Limit coffee, green and black tea which contain caffeine at least 8-hours before sleep to help support better quality sleep.
Skip the Alcohol: Although you might think that glass of wine helps you “wind down” and get to sleep, it actually has a deceiving effect. While alcohol may help us to fall asleep, it can lead to more awakenings and reduced deep sleep in the nighttime due to fluctuations in blood sugar levels.
Exercise Regularly: Regular exercise can help reduce stress and anxiety levels and improve sleep quality by reducing body tension and supporting cardiovascular health.
Morning Sun Exposure: Viewing morning sun within the first hour of waking up can help to support your circadian rhythm, regulate your nervous system and help you get a better nights rest.
Herbal Teas: Lavendar, valerian and chamomile tea can help with relaxation and sleep. Caution the chamomile if you are on the low FODMAP elimination as it is considered a high FODMAP tea by Monash FODMAP.
Final Thoughts
In conclusion, sleep is essential for overall health and well-being, and it is especially important for people with IBS. By making sleep a priority and following these tips, you can help reduce IBS symptoms, support your healing journey, and improve your quality of life!
This is exactly why in my 1-1 Gut Harmony Method Program, we go through a deep dive into your health & digestive history, and work on integrative strategies including sleep hygiene from diet and lifestyle shifts to optimize your gut-brain connection.
Are you ready for 1-1 support for IBS and SIBO? Apply for a free 30-minute Clarity Call. We will discuss your health goals & history, and how we can get you to the healthiest version of you.
Feel free to pop any questions below, and for more tips on gut health & IBS, follow me on my social media @leighmerotto_rd
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