When you have UC, getting the sleep you need starts with getting your condition under control. Managing your symptoms can help you sleep better, which can help keep future symptoms at bay, too. “People with IBD who get more sleep are less likely to experience flares,” says Neilanjan Nandi, MD, a gastroenterologist at Penn Presbyterian Medical Center in Philadelphia.
Here are seven things you can do to improve your sleep if you have UC.
1. Establish a Relaxation Routine
Find ways to work relaxation into your day, particularly as you wind down in the hours before bedtime.
“Do something to re-center yourself and calm your nerves and make it as easy on yourself as possible,” says Dawn Beaulieu, MD, a gastroenterologist and professor at Vanderbilt University Medical Center in Nashville, where she created the first dedicated IBD clinic in the United States that’s focused on functional medicine, or a holistic approach to treatment. “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.”
- Exercise (but avoid vigorous exercise too close to bedtime, which can keep you up longer)
- Muscle-relaxation techniques
- Deep-breathing exercises
- Challenging negative thoughts
- Meditation and mindfulness
2. Eat Dinner Earlier — and Take a Walk Afterward
Dr. 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 says.
Dr. Nandi adds that eating too late also has other drawbacks. “You’re more likely to wake up and have to go to the bathroom,” he says.
If you are able to, take a stroll after dinner, Beaulieu says. “Walking promotes gut motility — moving things out of your stomach,” she says. “Plus, it’s a chance to get out into nature and to maybe spend time with a companion, [both of] which are great for getting into a relaxed state of being.”
3. Consider a Sleep Study
A sleep study can tell you if you have this treatable condition and possibly point you toward better sleep. This type of test looks for potential sleep disorders and can take place at home, in a lab, or both, depending on symptoms and sleep issues. Ask your healthcare professional if a sleep study is appropriate for your situation. “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,” Beaulieu says.