Self-Care

Our bodies normally go through some pretty amazing, necessary processes whilst we sleep. It helps prevent cardiovascular diseases, regulates our immune system and function, controls our metabolism, manages mood, enables knowledge retention, and aids memory – impressive. It is like an overnight mental help therapy and a nocturnal soothing balm.

People with IBS also more commonly report poor sleep as being a problem. This can lead to increased anxiety, fatigue and even lack of clear thought or poor cognitive function, particularly if occurring over successive days This can all lead to a worsening of gut symptoms as the Gut-Brain vicious cycle kicks in. Therefore, it’s important that we try to optimise our sleep and our so-called sleep hygiene.

The Gut Experts’ Sleep Tips

• Experts suggest that we should set a ‘to-bed’ alarm as well as a wake-up alarm
• Most adults need 7-8 hours a night. Try to increase your ‘sleep opportunity’ by allowing yourself enough time in bed to get this target of sleep
• Avoid using blue light devices e.g. smartphones or tablets an hour before bedtime. If you must use these devices, consider blue light blocking glasses.
• Allow yourself 60-90 minutes to wind down before bedtime
• Avoid caffeine late in the day (coffee, tea or dark chocolate). If you’re having trouble sleeping it may be helpful to avoid caffeine after 4pm
• Avoid eating two hours before bedtime
• Alcohol reduces sleep quality and should be kept to a minimum
• Try guided sleep meditations – there are lots of good apps now available