7 Tips for Getting a Good Night’s Sleep with Ulcerative Colitis
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Your first priority is to get your UC under control, says Dawn Beaulieu, MD, a gastroenterologist and professor at Vanderbilt University Medical Center in Nashville, Tennessee, where she created the first dedicated IBD clinic in the United States that’s focused on functional medicine, or a holistic approach to treatment. “First and foremost, you want to keep your active disease under control, so work with your doctor to get into remission,” she says.
The relationship between sleep and active disease runs both ways, says Neilanjan Nandi, MD, a gastroenterologist at Penn Presbyterian Medical Center in Philadelphia. “People with IBD who get more sleep are less likely to experience flares,” he says.
But getting your UC into remission is only the beginning, Dr. Beaulieu adds. “It’s important for IBD patients to realize that they’re not helpless, that there are things they can take control of on a day-to-day basis to improve not only their sleep but their overall quality of life.”
As with all lifestyle changes, take things slow, set attainable goals, and figure out what’s best for you. “If you try to change everything about your sleep all at once, you’re setting yourself up for failure,” cautions Beaulieu. “Set manageable goals, know that not every piece of advice you read is going to apply to you, and in time you can create a routine that works for you.”
With that counsel in mind, here are some ideas for improving your sleep.
1. Establish a Relaxation Routine
Find ways to work relaxation into your day, particularly as you wind down in the hours before bedtime. You might find relaxation in listening to some soothing spal music, or reading a good book. Aromatherapy, breathing exercises, meditation, a warm bath — find a combination of low-effort ways to calm your nerves and refresh your body.
Beaulieu also recommends doing some kind of mindfulness exercise at some point during the day. “Do something to re-center yourself and calm your nerves, and make it as easy on yourself as possible. Even being mindful while you brush your teeth in the morning or at night, instead of thinking about everything that’s stressful about your day, is a good habit to get into.”
2. Eat an Early Dinner — and if Possible, Take a Walk Afterwards
Beaulieu cautions against eating within three to four hours of your bedtime. “You want your body to be preparing for sleep, and after you eat, it’s preparing for digestion instead.”
She also recommends going for a stroll after dinner. “Walking promotes gut motility — moving things out of your stomach,” she says. “Plus, it’s a chance to get out into nature, to maybe spend time with a companion, which are great for getting into a relaxed state of being.”
Dr. Nandi adds that eating too late has other drawbacks as well: “You’re more likely to wake up and have to go to the bathroom,” he says.
3. Consider a Sleep Study
“There’s a lot of undiagnosed sleep apnea out there, and these days it’s much easier to do a sleep study, because you can do it at home,” says Beaulieu.
4. Avoid Screens (and Other Stimulating Activities) Before Bed
Besides avoiding screens, Beaulieu cautions against any overly stimulating activities. “People love violent crime shows these days, and it’s hard to imagine that is very relaxing, so if you’re going to watch things like that, maybe do it earlier in the day,” she says. “Also, exercise is generally a good habit to be in, but avoid vigorous exercise within a few hours of bedtime, since it will get your heart rate up.” Of course, that goes for things like caffeine and alcohol, as well.
5. Consider Mental Health Treatment, Including Cognitive Behavioral Therapy
6. Optimize Your Sleep Environment
Try donning a sleep mask and wearing earplugs, and keep your room cold, dark, and quiet. Bonus points if you can take a warm bath close to bedtime, Beaulieu adds. “A bath is a great addition to your relaxation routine — when you raise your body temperature and then drop it, that signals to your brain that it’s time to go to sleep.”
7. Establish Healthy Lifestyle Habits
“If you can, expose yourself to light first thing in the morning,” Beauliu suggests. “Go outside while you drink your coffee or tea. That really helps set your circadian rhythm and your sleep clock for the whole day.”
Exercise is essential (just not right before bed). So are cultivating good relationships and managing your stress levels. “With IBD, you tend to be in fight-or-flight mode a lot of the time — you’re thinking about your disease, or working out where the nearest bathroom is,” says Beaulieu. “There’s so much on your mind. So it’s really important to cultivate habits that balance your nervous system over the long term.”
Additional reporting by Ajai Raj.
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