Tips for Better Sleep During a Crohn’s Flare-Up

Living with Crohn's can keep you up at night. Studies not only show you probably get less sleep than others, but also the sleep you do get is lower-quality. But there are ways to get more shut-eye, even during a flare.

If your symptoms get in the way of sleep, your medicine might not be working as well as it should. It may be time for a switch. Sometimes it takes a combination of therapies to get inflammation, pain, bleeding, and diarrhea under control. Getting a better handle on the disease overall will help your body rest better.

There’s no one right sleeping position that will prevent IBD symptoms in the night. But some positions are more comfortable than others. Side sleeping, for example, can help with acid reflux. Try a new position and see if it helps. Be intentional about your sleep setup, too. Details like pillow support or angle might make a difference.

Don’t go to sleep on a full stomach. Limit your evening meals to light fare that’s easy to digest. Skip the caffeine, too. Even a cup of Joe in the afternoon can keep you awake at night.

When sleep is elusive, it’s tempting to get your ZZZs whenever you can. But try to curb your daytime sleep and save shut-eye for nighttime.

Sometimes the need to use the bathroom can pull you out of bed when you ought to be sleeping. Along with well-timed eating, be sure you’re emptying your bowels regularly during the day. Talk to your doctor about bowel retraining and pelvic floor exercises to help control your need to visit the toilet throughout the night.

Although physical symptoms are a big part of sleep disruption, your emotional state plays a role, too. Deep breathing, mindfulness, and meditation practices can not only help lower stress, they also help manage symptoms of depression, which can get in the way of sleep.

Set yourself up for sleep success. Come up with a relaxing wind-down routine to go through every night about an hour before bed. Maybe it includes a bath or light stretching with soft music. Stick to a regular bedtime and wake-up schedule, put away screens well before you get in bed, and sleep in a cool, dark room free from distractions.

You may not be able to pinpoint exactly what part of your Crohn’s is keeping you up. Keep track of how long you sleep and what seems to wake you, along with any symptoms you notice at that time, so you can home in on the exact issue to improve.

Medical professionals trained in sleep medicine can work with your IBD doctor to be sure you’re getting the rest you need. You may benefit from sleep medications, cognitive behavioral therapy (CBT), or other techniques that improve sleep.