One of my clients was telling me how she noticed her IBS symptoms worsen on days when she did not get a good night’s sleep. As many people do, she always blamed food for any change in her abdominal pain, bloating, or gas, and was surprised by this association. Is there a link between IBS and sleep?
As a registered dietitian specializing in the management of IBS, I want to help my clients get the best and longest-lasting relief from their gut symptoms. That’s why – besides discussing their diet – I always ask them about their sleep.
In this article, I will explain how your sleep habits can impact IBS symptoms and give you some research-backed strategies to improve your sleep.
IBS and Sleep: Is There A Connection?
Although it may be surprising, there is indeed a link between sleep and IBS. Research has shown that 50-70% of people with IBS suffer from sleep disturbances such as insomnia, waking up during the night, and feeling not rested the following day (1). Why? For most people, their abdominal pain is responsible for waking them up in the middle of the night.
The relationship between IBS and sleep, however, goes both ways. There is also evidence that poor sleep can worsen IBS symptoms (2). Inadequate sleep can worsen visceral hypersensitivity—the increased sensitivity of the nerves around the gut, a hallmark of IBS—and gut symptoms.
The research showed that the more often people woke up during the night, the worse their abdominal pain and gut symptoms were the next day. Not surprisingly, poor sleep was also directly linked to lower quality of life and worsened mood.
Good news! You can do a lot to improve your sleep— and perhaps your IBS. Here are my best tips for getting a more restful sleep.
5 Tips to Improve Your Sleep
The research directly investigating whether improving sleep can help decrease IBS symptoms is in its infancy. Yet, there is encouraging evidence that it can improve pain in general.
Even more encouraging is the fact that there are proven strategies we can use to improve our sleep. Here are a few practical tips.
Tip # 1 – Maintain a regular sleep routine
That’s right: no more staying up past midnight and sleeping in until 10 am on weekends while waking up at 7:00 am Monday-Friday.
Ideally, you want to go to bed and wake up approximately at the same time (give and take half an hour). It will help you fall asleep and wake up more easily.
This may require some adjustments to your schedule, such as not staying up late at night watching TV. Or making an effort to get up earlier on weekends. You can start making changes gradually and adapt over time until you find a new routine that works for you.
Tip # 2 – Get some natural light in the morning
A good night’s sleep starts in the morning! Whether it’s a short walk or stretching on your deck or yard, exposing your eyes to natural light soon after you wake up can help reset your body’s internal clock. This, in turn, can make you drowsier at bedtime.
Ideally, you want to go outside. However, if the weather does not permit it, sitting by a window for 10-15 minutes while sipping your morning beverage can work too.
Tip # 3 – Make your bedroom a relaxing environment
Keep your bedroom dark, tidy, and quiet. Lights, clutter, and noise can disrupt your sleep and prevent you from relaxing. The ideal temperature is around 65°F, as our body prefers to fall and stay asleep in cool environments (neither too hot nor too cold).
Calming scents, such as lavender, can further help relax the body (you could try an essential oil diffuser).
Tip # 4 – Create a bedtime relaxation ritual
This can help you leave the day behind and unwind before bed. Some ideas include: gentle stretching, listening to relaxing music, taking a warm (but not hot) bath, using a guided meditation app, or reading a (real) book in dim light.
Find what you enjoy the most and works for you! You will end up looking forward to this time of self-care. If you need some ideas for relaxing stretches, you can find them in my article: Transform Your Gut Health: The Surprising Benefits of Yoga for IBS.
Tip # 5 – Avoid sleep disruptors
Sleep disruptors include:
- Electronics (phone, tablets, computers, television) at least one hour before bed.
- Stimulants such as caffeine and alcohol. Avoid caffeine after 3 pm (for some people even earlier). If you drink alcohol try to consume it no later than 3 hours before going to bed. Although it may make you drowsier, alcohol ultimately affects the quality of your sleep.
- Going to be too full or too hungry. Large meals can cause indigestion, and being hungry can distract you from falling asleep. If needed, have a light snack closer to bedtime.
IBS and Sleep: Let’s Wrap it Up
Most people with IBS suffer from sleep disturbance, and sleep problems can worsen IBS symptoms. Nonetheless, there are proven strategies that can help you get a more restful night’s sleep.
These include having a regular sleep routine and bedtime ritual, getting some natural light in the morning, optimizing your bedroom for sleep, and avoiding substances or habits that can disrupt sleep.
If you still have trouble sleeping despite having good sleep habits, you may want to talk to your doctor for additional expert support.
If you need help figuring out what foods or other behaviors trigger your IBS symptoms, you are in the right place. That’s my specialty!
Get started by clicking on the button below and scheduling your complimentary IBS Clarity Call. We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
Published October 11, 2021. Updated, January 6, 2025.
Let’s work together
Book a free IBS Clarity Call today!
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
