How To Get Better Sleep When You Have Inflammatory Bowel Disease
If you’ve recently been diagnosed with Inflammatory Bowel Disease or IBD, you may be feeling overwhelmed by the new challenges you’re facing. One of the most common side effects of IBD is disturbed or inadequate sleep, and this can have a major impact on your quality of life.
While there is no magic cure for IBD-related sleep issues, there are steps you can take to make sure you get the rest you need. In this post, we’ll go over the causes of IBD-related sleep disruption and provide tips on how to get better sleep when you have inflammatory bowel disease. With the right steps, you can get the restful sleep you need to stay healthy and happy.
Overview of IBD
Inflammatory Bowel Disease (IBD) is a chronic, life-long condition that affects the digestive system. The two major types of IBD are Crohn’s Disease and Ulcerative Colitis. Furthermore, IBD can cause symptoms like cramping, bloating, abdominal pain, fatigue, fever, and diarrhea. Unfortunately, these symptoms can affect sleep, leading to chronic sleep deprivation.
Impact of IBD on Sleep
The impact of IBD on sleep is two-fold. First, the physical symptoms of IBD can take their toll on a person’s ability to get restful sleep. Secondly, the psychological aspects of living with an ongoing illness can contribute to restless nights as well.
Strategies for Improving Sleep
Create a Comfortable and Calming Environment
Dim the lights and use relaxing scents to create a sense of calm in your bedroom. If possible, add noise-dampening materials, like blackout curtains or rugs, both of which can reduce background noise.
Establish a Regular Bedtime Routine
Develop a pre-bedtime routine that helps you transition into leisurely activities, such as reading a book or taking a hot bath before going to bed. This will help you wind down while you prepare your mind and your body for sleep.
Limit Caffeine and Alcohol Intake
Caffeinated beverages should be limited, if not avoided entirely, when you’re trying to get better sleep. Additionally, alcohol can interfere with deep sleep patterns, so it should also be avoided as much as possible.
Eat a Healthy Diet
Eating a healthy diet helps to regulate how you experience your day energetically, which can translate into better sleep at night. Try eating light meals earlier in the day and having a smaller snack before bed if necessary.
Exercise Regularly
Regular exercise has been shown to help people fall asleep faster and stay asleep longer than those who do not exercise. However, be sure not to exercise too close to bedtime, or it may have the opposite effect.
Try Natural Remedies
There are many natural remedies, such as herbal teas like chamomile tea or marshmallow-leaf tea, that have been linked with improved sleep quality. Additionally, supplements such as magnesium have also been reported to help promote better sleep in people with IBD.
Challenges and Solutions
Living with IBD can bring about ever-changing challenges, such as having flare-ups or dealing with pain during the night, making restful sleep difficult to achieve. Some solutions to these nighttime issues include compression garments or clothing made from soft-knit materials designed to reduce pain.
For instance, weighted blankets can help keep you comfortable while you’re asleep. Talking with your doctor about potential treatments, like cognitive behavioral therapy or prescription medications, could also help improve your sleep quality while you manage flare-ups and other symptoms of IBD.
Resources
Living with an inflammatory bowel disease can often lead to chronic sleep deprivation due to the physical and psychological issues associated with IBD. Fortunately, there are several strategies available such as creating a comfortable nighttime environment, limiting caffeine and alcohol intake, eating a healthy diet, exercising regularly, and trying natural remedies that could potentially improve sleep quality when living with IBD.
To learn more about strategies for improving sleep quality when living with inflammatory bowel disease, check out the following resources:
Conclusion
Living with inflammatory bowel disease (IBD) can present many physical and psychological challenges, but with the right strategies, you can help improve your quality of sleep. With practice and patience, you can get the restful sleep you need to stay healthy and happy.