5 Tips to Help You Sleep Through The Night With IBS

By Elizabeth Alvarez

3 min read

Let’s face it, IBS can keep us from sleeping well. Especially if you are experiencing a flare, the constant running to the bathroom, the non-stop tossing and turning due to bloating, and just feeling overall uncomfortable can seem unending. And of course, things always seem to be the worst in the evening, when it’s time to rest.

And although sometimes it is just inevitable that sleep will suffer due to IBS, over the years I have come up with a couple of things I do to at least help with the idea of catching more zzz’s.

So here are some tips I’d like to share to help get you dreaming again:

Use a weighted blanket

Okay, this isn’t something everyone likes so I recommend trying it out first. But I just recently started using a weighted blanket and it has been a total game-changer. Basically, if you aren’t familiar, a weighted blanket is a blanket that has a subtle weight to it. I bought mine in a twin size and it weighs 15 pounds. You wouldn’t think, but this subtle weight makes a huge difference in helping put you to sleep.

I absolutely love my weighted blanket. I find that I sleep deeper and longer when I use it. It is also amazing when I have a moment to nap during the day. The idea behind the concept is that the subtle weight offers a sense of comfort to the sleeper. You feel almost like someone is hugging you. I highly suggest trying it out. It’s a great tool to help get you sleeping longer!

Essential oil diffuser

I love candles, however, lighting one before bed is just not a good idea for safety reasons. So a great option to get your room smelling divine for a night of deep sleep is to use an essential oil diffuser. I buy oils that are therapeutic, so at night I strategically diffuse oils that aid in sleep. It is amazing how powerful these oils are. I always notice that I sleep longer and deeper when I diffuse oils like cedarwood and lavender.

White noise

I am a light sleeper. Not only that, but sometimes my thoughts get the best of me and I can’t calm my mind to sleep. An amazing solution to this problem is to use a sound machine. Nowadays you can just get a free app on your phone and play it from there, which is what I do. You can choose from white noise which is what I love, or have rain, a thunderstorm, or waves play throughout the night.

I absolutely swear by this option. I put my noise machine on high so that no other sounds bother me and I can get to sleeping ASAP!

Black-out shades

If you don’t have black-out shades, get on Amazon and order some right now. They are amazing. Especially when you need to sleep in from an awful night dealing with IBS, black-out shades can really save the day. You can sleep into the morning with the sun glaring outside and not even know it’s morning. I highly recommend using this as a tool to help get extra sleep and there are so many budget-friendly options online to choose from.

Eat safe foods for dinner

This is a huge tip that everyone with IBS should follow. For dinner and any snack before bedtime, make sure you stick to safe foods. If you experiment with a food that you aren’t sure about, chances are you will be up all night dealing with symptoms and getting zero sleep. So be smart and if you decide to cheat with food, make sure it is during the day and not for dinner which is the last meal before bed.

Any tips you’d like to add that help you get better sleep with IBS? Share below, we love to hear from you.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The IrritableBowelSyndrome.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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hateibs Member
Your ideas sound so comforting and will remember them for any bad nights. The middle of the night can be such a hollow lonely time. Even remembering that someone like you goes through this and has tips to help, can be a comfort in those kinds of nights. If I get a bad flare, then I am afraid that's sleep gone south for the night. I basically sit up and wait for my gut to calm a little before sleeping. I don't even care how long it takes, but instinct won't let me sleep until the worst is over. So although concentrating on anything isn't easy,. I sit up and listen to nice music, and sip ginger and peppermint tea. I might add blackberry leaves to the tea. Blackberry leaves are astringent and help diarrhea naturally with no side effects. The "herby" flavour of the tea is comforting. I also have Tormentil herbal tincture which is a good natural remedy for diarrhea. The scent of lavender oil is comforting, and reminds me of happier days too. And it is a very relaxing herb. When the worst is over and my gut feels quite emptied out with nothing more to give, and dawn has almost come, I do get to sleep. Lying down feels good, and any trapped wind cramps ease up when I lie flat on my back. So...maybe 4-5 hours sleep, then get up, rinse and repeat!! (yuck) Those 4-5 hours are a blessed relief, of complete escape and unconsciousness!
1. Michaela Contributor
 I'm so glad that you enjoyed this article and found comfort in it! You have some excellent tips as well-I may steal a few for myself! Thank you for sharing and I hope you have a restful night. All the best, Michaela (irritablebowelsyndrome.net Team Member)
2. Elizabeth Alvarez Moderator & Contributor
 <inline-mention username="hateibs" user-id="4146293"/> I'm glad you enjoyed the article. I know what you mean about the night feeling hollow when you can't sleep and are dealing with symptoms. It's like the whole world is asleep and you are the only one up and suffering. It's incredibly lonely. And like you say, it's so nice knowing you aren't alone in going through nights like that. I hope you are doing well today! Thank you for sharing your tips. -Elizabeth (team member)
Evie Member
Dear Elizabeth team member, I like your article about getting to sleep with IBS. I'll look into the weighted blankets. I'm in the UK but I'll look into it. I try to tear clumps of my hair out because I try to get to sleep with IBS with fibromyalgia with restless legs syndrome. My doctor has supplied me with good medication for all of these. I have social phobia of groups especially new people. I trt my best but I am learning to avoid things that put me to bed for days. Thank you for your help here. Evie dog in UK 🐕
1. Elizabeth Alvarez Moderator & Contributor
 So glad you liked this article. I hope you are able to get better sleep soon. Happy to help in any way. Definitely try the weighted blanket, it's my favorite and I use it every single day. Hugs to you, Elizabeth (team member)
Evie Member
Thank you so much x from Eviedog UK 
1. Elizabeth Alvarez Moderator & Contributor
 You are so welcome! -Elizabeth (team member)
Evie Member
Dear Elizabeth team member, The weighted blankets in UK are in kilogrammes 😐. 5 kg. Single size. 
1. Elizabeth Alvarez Moderator & Contributor
 That's no problem. That would be an equivalent of 11 pounds. I have a 15 pound blanket. -Elizabeth (team member)
Evie Member
Dear Elizabeth, I want a single weighted blanket. Should I halve the weight if I want to have one like yours?
1. Elizabeth Alvarez Moderator & Contributor
 I think a 5kg blanket will work just fine. It is just 4 pounds less than the one I use. -Elizabeth (team member)
Evie Member
Thank you so much. I have ordered a 5kg blanket! It's made by a British company. It's a beautiful deep blue. Kind regards from Evie in UK 
1. Kelly Dabel, RD Community Admin
 <inline-mention username="Evie" user-id="2743453"/> Sounds lovely. Please let us know how it works out for you, if you'd like. Wishing you the best, Kelly, <a href='http://Irritablebowelsyndrome.net' target='_blank'>Irritablebowelsyndrome.net</a> Team Member
2. Elizabeth Alvarez Moderator & Contributor
 <inline-mention username="Evie" user-id="2743453"/> I hope you enjoy it as much as I do! Let us know how you like it. Best, Elizabeth (team member)
Evie Member
Thank you so much, Kelly!

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