Episode 19: What Are the Top Sleep Tricks for IBS?

In Episode 13 we discussed the importance of sleep and how it’s connected to IBS. I heard from several listeners who were very interested in this subject and have asked to hear more about specifically how to get better sleep. Today we will get into the nitty gritty of sleep habits, not talking so much today about the why of getting good sleep to heal, but the how of getting good sleep. If you are desperate to heal and you struggle to get the sleep you know that you need, today is going to give you some missing clues into your mindset around sleep and some practicalities to improving it.
Find the full transcript for this episode and other resources at healingheribs.com/19 

Erin Maillo helps women with IBS who are sick of being sick reduce triggers, zap flareups, find peace and get their lives back.

For VIP one on one support, apply for Erin's Healing Her IBS Program here: https://healingheribs.com/work-with-erin/

Transcript

In Episode 13 we discussed the importance of sleep and how it’s connected to IBS. I heard from several listeners who were very interested in this subject and have asked to hear more about specifically how to get better sleep. Today we will get into the nitty gritty of sleep habits, not talking so much today about the why of getting good sleep to heal, but the how of getting good sleep. If you are desperate to heal and you struggle to get the sleep you know that you need, today is going to give you some missing clues into your mindset around sleep and some practicalities to improving it. Find the full transcript for this episode and other resources at healingheribs.com/19

The Ideal Sleep Routine for IBS

When you want to heal your IBS, one of the most life changing mindsets that you can start to establish is treating yourself like a baby. Let me explain what I mean by that. If you are a parent or can remember your childhood in detail, you know that the sleep routine is an important part of a child’s health and well-being. Parents usually make a huge effort to make sure their kids get to bed on time and that they get enough sleep. You put your child to sleep at the same time every night as often as you can, and you wake them up (or they wake you up) ideally at around the same time every day. This sense of rhythm and routine at nighttime is the cornerstone of your child’s mood, energy levels and happiness. Parents know this and this is why parents prioritize this aspect of their child’s life. For some reason, as you age, you often veer away from this essential truth, thinking that you don’t need as much sleep as you actually do or perhaps you get distracted by things at night that keep you awake. 

Do you treat your sleep routine as you would a child’s?
For optimal health, you should be treating yourself like a baby—giving yourself a consistent bedtime every night that you aim for. Don’t let yourself to argue about it. Set yourself up for this bedtime with care, ease and comfort. If you have IBS, you need to aim for optimal health as often as you possibly can in as many core areas of health as possible. 

Ideal Bedtime for IBS
Most people need between seven and nine hours a night of deep and quality sleep to get the rest and healing that needs to be done in your body and mind. If you are questioning how many hours of sleep you need a night, start by thinking about what time you need to wake up in the morning and what bedtime would facilitate that magic eight-hour number. I personally aim for nine hours because then I can often wake up naturally without an alarm and still get what I need to get done in the morning.
What’s that ideal time for you?
Once you figure out that hour, stick to it religiously. Set an alarm on your phone for thirty or forty-five minutes before that time so that you know that it’s time to start winding down and getting ready for bed. In that half an hour or forty-five minutes before bed, avoid screens and start turning down the lights in your home. Maybe you would like to have a calming tea during this time, or you take some magnesium to help you get settled. You brush your teeth, put on your PJs and get into a dimly lit room to read in bed for 20 or so minutes before falling asleep. 

Do you notice a pattern here? 

Hopefully this is what your parents walked you through as a child, or these are the steps you take your child through as they are getting ready for bed. 

Screens and Phone Use Before Bed

If you are having a hard time sleeping at night, whether with falling asleep or staying asleep, I would recommend you take a hard honest look at how, when or why you are looking at screens before you go to sleep at night. I absolutely know how difficult it is to not watch videos on my phone at night, or watch my favorite show, or text with friends. Especially if you are a person that is working hard all day, or if you are a parent and you finally have that time at the end of the day to unwind. You associate unwinding with your phone, with watching funny videos or looking at social media. These are all habits that are very common and very hard to undo. Nevertheless, so many women complain of exhaustion and not sleeping enough, not recognizing the addictive quality or not feeling capable of putting away their phones before they go to bed at night. Before you know it, it’s midnight and you have been scrolling for an hour and now you have to be up at six and you start to stress. I think we have all heard the advice to not use screens before bedtime and still it’s so hard not to do.  It’s worth it though if you are trying to heal your IBS, to start to treat yourself with the firmness and care that you would treat a child—especially at bedtime. If you are doing other protocols like movement and stress management and nutrition, but you are not prioritizing your sleep-this could be the missing key to help you finally get over your IBS hell. 
Please share with anyone you know looking to improve their sleep habits and get better.