Though most people know how ulcerative colitis can affect your eating habits and overall digestive system, another issue goes largely undiscussed. Ulcerative colitis can make it difficult to have a good night’s sleep. In fact, a recent study showed that many people with the condition barely get half of the eight hours they need. Fortunately, there are a few things you can do about it.
How Ulcerative Colitis Affects Sleep
Research shows that the majority of people with ulcerative colitis have trouble sleeping because of stomach pain, bloating, nausea, and diarrhea. Sometimes, the anxiety that’s associated with the condition can also make it hard to sleep. There’s also a cycle when it comes to poor sleep and ulcerative colitis. While doctors don’t fully understand the connection, poor sleep has been shown to make digestive issues worse. As your chances of having a flare increase, you’re likely to get even less sleep. That correlation just makes it more important for you to find ways to rest.
5 Ways To Sleep Better
1. Use A Heating Pad
If stomach cramps are keeping you up, placing a heating pad on your stomach can help. Either a hot water bottle or an electric heating pad can work well for you.
However, it’s a good idea to use a timer with an electric heating pad as you can set it to shut off after a set time. Doing that will ensure that you don’t get burnt while you sleep.
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2. Try Different Positions
Some sleep positions can be less stressful on your digestive system depending on which side of your intestines is inflamed. Experts recommend sleeping on your right or left side to see which works better for you. Sometimes, sleeping on your back is your best bet.
3. Eat Earlier
Generally, doctors recommend that you avoid large meals close to bedtime as it can make it harder to fall asleep. When it comes to people with ulcerative colitis, it’s better to eat an early dinner and make it small. You should also stay away from common triggers such as sugary foods, dairy products, whole grains, spicy foods, and caffeine.
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4. Try Meditation
There is some evidence that practicing mindfulness meditation can help people with ulcerative colitis sleep better. Not only does it alleviate anxiety, but it can also settle your stomach a little. If you’re not sure where to start, research meditation for beginners and work from there.
5. Create A Good Sleep Routine
Learning how to relax can help you to fall asleep while keeping ulcerative colitis flares at bay. A good sleep routine includes going to bed at the same time, having a comfortable bed, sleeping in cool clothing, and keeping your room cool. You should also avoid bright lights and electronic devices before bed.
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Why Sleep Aids Aren’t The Answer
Understandably, you’d be tempted to use sleep aids when your condition is keeping you awake. However, studies show that not all sleep aids will be beneficial for someone with ulcerative colitis.
For example, those that contain Magnesium have been shown to cause nausea, vomiting, and diarrhea. Melatonin can also be problematic as the common sleep aid can make your symptoms worse. It’s best to talk to your doctor before reaching for anything that’s out there.
When To Talk To Your Doctor
There are several instances when you’ll need to see your doctor or another medical professional. People with ulcerative colitis may also deal with anxiety and depression. If you feel that this is affecting your life, then it’s time to talk to a professional. Some medications, like corticosteroids, can also affect how well you sleep so it’s a good idea to ask your doctor if you can switch to a different drug.
Finally, ulcerative colitis can get worse over time. Therefore, if you’re having flares more often and still can’t get a good night’s sleep, you need to let your doctor know. It might be that you need a different plan to manage your condition.
A lot of things change when you’re living with ulcerative colitis and that includes your sleep. While there are a few ways to increase your chances of sleeping well, you should also know when it’s time to see your doctor. It could also be time to reassess how your illness is being handled.
