The symptoms of IBS can be unpredictable at times and feel as if they are out of your control. Getting enough good, uninterrupted sleep is one of the most controllable, straightforward ways to bolster mental and physical wellbeing.
Sleep plays an important role in the body’s biological processes and our mental faculties (e.g., learning, memory). The amount of sleep we need depends on our age. Most adults will need anywhere between 7 and 9 hours’ of sleep every night. See below for some tips for healthy sleeping habits (commonly called sleep hygiene):
- Going to bed and waking at the same time each day can
- Meditation or relaxation techniques before going to bed
- Not napping during the day to avoid difficulty sleeping at night (and potentially disrupting your sleep schedule)
- Exercise regularly, but not excessively before sleep
- Avoiding stimulants (e.g., caffeine, nicotine) or alcohol which, although it is a depressant, affects the quality of sleep
- Making sure your sleeping space isn’t too hot, and is free of light and noise