5 Things I’m Doing to Improve My Sleep With IBD

By Jenna Farmer

3 min read

Sleep with IBD is a difficult topic for many of us. Research has found about 75% of people with active disease report disturbed sleep, whether that's due to symptoms keeping us awake or just not being able to drift off.¹

Yet sleep is also really important for those of us with Crohn's or colitis – poor sleep leads to worse outcomes in disease activity.¹ Meaning it's important to try and get as much sleep as you can, and it's a pretty essential component to having a healthy life.

If you're struggling with sleep, there are a few things that you can do to potentially improve your sleep quality and quantity. I wanted to share what I am currently doing to help improve my sleep with IBD.

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Combating poor sleep with Crohn's or UC

Sleep tea

I don't drink much caffeine anyway but it's often recommended to cut down on tea or coffee 2 hours before bed. I have been taking it a step further and drinking chamomile tea – which is not only thought to help with sleep and relaxation but is also thought to be soothing to your gut. Other herbal teas thought to help with sleep are valerian (this can interact with some medications so double check) and passion fruit tea.

Lavender spray

Lavender is a natural herb that has been used for centuries as a way to improve sleep. It can be used in various ways, such as through aromatherapy or by drinking it in form of a tea before bedtime. I have two lavender products: a pillow spray which I spray right before I actually go to sleep and an oil diffuser of lavender essential oil. It really does work!

Not using my mobile phone before bed

The blue light that emanates from the screens of our phones and tablets is said to disrupt the natural production of melatonin, which is a hormone that regulates sleep cycles. It is thought that exposure to blue light before bedtime can suppress melatonin production and lead to difficulty sleeping. I am terrible for reading on my phone in bed but this is something I'm trying to do by reading a book or listening to a podcast instead.

Exercise

Yoga is a great way to relax your muscles and mind. It is also a great way to release tension, anxiety, and stress. Yoga and exercise can also help you sleep better. It may not seem like it, but yoga will help you relax your muscles and mind. Yoga will also help you release tension, anxiety, and stress. There are lots of free YouTube tutorials – and there are even some that you'll find that are IBD-specific. Alternatively, more intense exercise can help you feel more tired before bedtime.

Not eating right before bed with IBD

Eating before bed for me is not a good idea because it can cause acid reflux – something that I really struggle with in the middle of the night if I overindulge.

I went through a phase of eating too much food on an evening whilst snacking in front of the TV- the result was being woken up at 3 a.m. with pain and acid reflux, and I couldn't go back to sleep for an hour or so. So although it is tempting, I try not to eat at least an hour before I go to sleep and it seems to have helped.

Do you struggle sleeping with IBD?

I would love to know if you struggle with sleep? And what you've tried for help? Comment below.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The InflammatoryBowelDisease.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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Sahara Fleetwood-Beresford Moderator & Contributor
<inline-mention username="Jenna Farmer" user-id="2248392"/> oh no! I recently wrote two posts about sleep for the site too! One about sleep hygeine and IBD, and another about MY relationship sleep and what I do to try and help myself! I guess mine will sit there for a while now haha! I stick to a sleep schedule and get outside into the daylight every day, at the optimum time (morning). I also exercise every day; my morning walk, yoga, and swim twice a week. I limit caffeine to two cups a day and have the second 8 hours before bedtime. If I need to snack before bed, I keep it light. I use lavender and chamomile moisturiser and sleep spray as part of my relaxation routine. I do gentle stretches before bed. I occasionally use guided meditation and aromatherapy, if I’m feeling extra stressed. I sleep with earplugs in, to block any unwanted sound. I avoid alcohol. I'm pleased your measures seem to be helping you! - Sahara (team member)
ShoshannahK Member
I try not to let myself fall asleep during the day, and I will take a GABA supplement a couple of times per week. Of course, exercise is very helpful with sleeping at night. Mindful meditation has been very helpful. After my last colon resection, I had a very hard time sleeping at night for months. If I could drink coffee all day to stay up that would make it easier, but that is impossible for me. I even learned how to practice mindfulness while falling asleep to help. I know a lot of people say don’t fall asleep with TV on, however I have an easier time if I fall asleep to a familiar movie. I usually choose something that I have watched countless times. There is even a study(I think in Healthgrades…) about falling asleep to familiar words can help. 
1. thedancingcrohnie Moderator & Contributor
 Falling asleep to the TV can definitely be comforting. I use a sound machine with water noise from a stream that helps so much with putting me to sleep. You offer great tips. Thanks for sharing your thoughts. -Elizabeth (team member)