10 Tips to Get Better ZZZ’s and Manage Your IBS

posted by Dave Leman on December 18, 2013

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Lack of sleep can easily trigger and exacerbate Irritable Bowel Syndromes (IBS). That’s why getting plenty of sleep each night is crucial for you to keep your IBS symptoms at ease.

Try these tips to help you get a good night’s rest and to help you stay asleep so you aren’t woken up from your IBS in the middle of the night:

  • Develop a sleep routine – go to bed at the same time each night and wake up at the same time.
  • Drink herbal tea – just before you are ready to check out for the night, drink a half-cup of herb tea that contains chamomile.
  • Steer clear from caffeine or alcohol before bed – check the ingredients of anything you ingest and make sure it is free of caffeine or other stimulants.
  • Exercise – at least four times a week and make sure you aren’t doing your exercises too close to bedtime. You want your mind to be relaxed.
  • Don’t let your pets sleep in bed with you – your bed is for you/your spouse only. Pets can move around and wake you up in the middle of the night, causing you to lose sleep throughout the night.
  • Turn off electronic devices an hour before you go to bed – light from electronic devices stimulates the brain, making it harder to wind down for sleep.
  • Moderate your room temperature – The National Sleep Foundation (NSF) recommends a temperature between 54 and 75 degrees Fahrenheit.
  • Take big, deep breaths – this will calm you down and relax your mind so you can fall asleep easier.
  • Lights out – keep all lights off in your room when you go to bed. Even the smallest amount of light on when you are trying to sleep, can disrupt the amount of melatonin your body produces while at rest and overall sleep.
  • Drink plenty of water before you go to bed – you won’t find yourself feeling dehydrated in the middle of the night and waking up to get a glass of water. Keep a tall glass of water on your nightstand so you don’t have to physically get up to quench your thirst.

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