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 Hi, there! Welcome to my very first e-newsletter. I'm grateful that you've chosen to join me and I look forward to bringing you helpful tips and information each month.
This month, we're talking about the relationship between sleep and digestion. Whether you have trouble falling asleep or you find yourself wide awake at 4 a.m., keep reading to learn how it's affecting your digestion and five things you can do to sleep easier.
As always, I welcome and look forward to your feedback and questions.
Warmly,
Crystal
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Sleep & Digestion: What's the Connection?
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It makes sense that digestive disturbances, such as heartburn, indigestion, and nausea, can disrupt healthy sleep patterns. But did you know that the quality of your sleep also affects your digestion?
Studies have shown that many patients with Irritable Bowel Syndrome and "sensitive stomach" experience increased symptoms the morning after a restless night.
Why? In part it's because digestion, absorption, and assimilation of our food is a process that requires a great deal of energy. Adequate, restful sleep ensures that your body has that energy available throughout the day.
Lack of sleep also makes us more susceptible to stress, which can significantly influence digestive symptoms. But that's not all. When we're tired, we tend to crave things that provide quick energy, like sugar and caffeine, both of which can further irritate the digestive tract.
What can you do? The best way to break the cycle is to resolve or reduce the underlying issues that are causing the sleep disturbances, such as heartburn, nausea, or the discomfort associated with chronic constipation. Find out how health counseling can help you address these issues.
In the meantime, keep reading to learn 5 ways you can sleep easier right now.
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5 Steps to Better Sleep
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Just like digestion, sleeping habits vary from person to person. Not all of these tips will work for everyone, so choose the ones that resonate with you.
- Keep Dinner Light (And Skip the Snack): Digestion requires a great deal of energy. If your body is still working hard to digest dinner (or that bedtime snack), sleep is often compromised. If you choose to eat at night, avoid heavy foods and give yourself at least 2 hours between eating and laying down.
- Limit Sugar: You know that caffeine can interfere with sleep, but did you know that sugar can do the same due to swings in blood sugar? For those with irregular digestion, nocturnal hypoglycemia (low blood sugar that occurs at night) can contribute to disrupted sleep. Limiting your total intake of sugar throughout the day can help.
- Drink Chamomile Tea: For
many, chamomile provides a mild sedative effect, reducing anxiety and
promoting sleep. It has also been shown to reduce nausea and
indigestion. Those with ragweed allergies should not consume chamomile.
- Relax: Stress plays a significant role in both insomnia and
digestive problems.* To help yourself relax before bed, try gentle
yoga, reading, journaling, or taking a warm bath. If you find that your mind is racing once you get into bed, try writing the thoughts down so that you can address them in the morning.
- Roll Over: Sleeping on your left side has been found to reduce heartburn and support overall digestion. Sleeping on the stomach is considered the worst position for digestion.
*Note: April's newsletter will focus on Stress & Digestion.
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Take the Next Step
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If your sleep is being compromised by digestive symptoms caused by gastroparesis, IBS, or functional dyspepsia, I invite you to schedule a complimentary consultation with me. We'll discuss your health history, current concerns, and how health counseling can help you sleep better, feel better, and live better. Click here to schedule.
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