What's the Connection between Sleep & Digestion?
This comes from my March 2010 newsletter.
Sleep & Digestion
It makes sense that digestive disturbances, such as heartburn, indigestion, and nausea, can disrupt healthy sleep patterns. But did you know that the amount and quality of your sleep can also affect your digestion? In fact, studies have shown that many patients with Irritable Bowel Syndrome and "sensitive stomachs" 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 digestive organs have time for rest and repair. Lack of sleep also makes us more susceptible to getting caught up in stressful thoughts, which can trigger or worsen digestive symptoms.
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, anxiety, or stress.
5 Steps to Better Sleep
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.
Skip the Midnight Snack: Digestion requires a great deal of energy. If bedtime rolls around and your body is still working hard to digest your food, sleep is often compromised. Avoid higher-fat and higher-fiber foods in the evening and give yourself at least 2 hours between eating and laying down.
Balance Your Blood Sugar: You know that caffeine can interfere with sleep, but did you know that sugar can do the same? For those with irregular digestion, nocturnal hypoglycemia (low blood sugar that occurs during the night) can contribute to disrupted sleep. To prevent swings in blood sugar, eat small, well-balanced meals every few hours and reduce concentrated sweets, like soda and candy.
Have a Cup of Tea: For many, chamomile tea offers a mild sedative effect, reducing feelings of anxiety and promoting sleep. It has also been shown to reduce nausea and indigestion. Note: those with ragweed allergies should not consume chamomile.
Take Time to Unwind: Getting caught up in stressful thinking can play a significant role in both insomnia and digestive problems. Make it a point to do something relaxing before bed, such as gentle yoga, reading, journaling, or taking a warm bath. (If you find that a busy mind consistently interferes with your sleep, you might check out a program like the Little School of Big Change, which is designed to help you overcome anxiety… but has actually changed my entire experience gastroparesis!)
Prop Up or Roll Over: Reflux keeping you awake? Raise the head of your bed about six inches using blocks or risers. Sleeping on the left side has also been found to reduce heartburn and support overall digestion. Attention stomach sleepers: that's considered the worst position for digestion.