08/12/2024
Learn how getting a better night’s sleep can lower your odds of developing digestive diseases so you can feel well rested and healthy!
By Scott Estabrook, MD, Section Chief and Medical Director, Gastroenterology, Nuvance Health
You may have heard that getting a good night’s sleep is essential for overall well-being and health. But did you know healthy sleeping habits affect your digestive health? New research shows that healthy sleep patterns are linked to lowering your odds of developing digestive diseases.
Sleep and digestive diseases study
New research connecting better sleep to lower odds of developing digestive diseases was presented at the Digestive Disease Week annual meeting in Washington, D.C. The study tracked the sleep quality of 400,000 people over 13-year period. Sleep quality was based on factors such as sleep duration, insomnia and snoring. The study revealed that people who got a better night’s sleep had a 28% lower risk of developing digestive diseases overall.
The role of sleep in digestive health
Sleep does more than just provide you with energy, it allows your body to repair and restore itself. One area where sleep profoundly impacts you is your digestive system. Poor sleep can disrupt hormone balance, leading to changes in appetite and metabolism, resulting in weight gain, increased risk of obesity and higher chances of developing digestive diseases.
If you consistently experience poor sleep, you are more likely to develop conditions such as acid reflux, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). These conditions can cause discomfort, pain, and long-term complications if left untreated.
Related content: Upset stomach or IBD? Recognize the symptoms and find relief
Establishing a regular sleep schedule, creating a relaxing bedtime routine and optimizing your sleep environment are effective strategies to promote healthy sleep. Additionally, avoiding stimulants like caffeine and electronic devices such as cellphones before bed can improve your sleep quality and support digestive health.
Tips for better sleep to aid digestive health
- Establish a regular sleep schedule: Go to bed and wake up at the same time every day. Aim for seven to nine hours of sleep each night to ensure you're getting enough rest.
- Create a sleep-friendly environment: Your sleep environment can greatly impact the quality of your sleep. Make sure your bedroom is cool, quiet and dark. Invest in a comfortable mattress and pillows that support your body. Consider using blackout window treatments if you live in an urban area that is prone to more light pollution.
- Manage stress and anxiety: Stress and anxiety can disrupt your natural sleep patterns and negatively affect your digestive health. Practice relaxation techniques such as deep breathing, meditation or gentle yoga before bed to help calm your mind and promote better sleep.
Related content: The social science of sleep and sleep deprivation
By implementing these better sleep practices, you can improve both the quality and duration of your sleep, which may contribute to better digestive health. Remember, healthy sleep is just one aspect of maintaining overall wellness. Talk to your doctor for personalized advice.
Learn more about sleep medicine at Nuvance Health.
Diet and lifestyle factors that support healthy sleep habits and better digestion
Sleep is crucial for your overall well-being and maintaining a healthy digestive system. The foods you eat and the lifestyle choices you make can significantly impact both your sleep quality and digestive health.
- Proper nutrition is essential for a good night’s sleep. Certain nutrients help regulate sleep patterns and promote relaxation. Foods rich in tryptophan, such as turkey, nuts and seeds can increase the production of serotonin, a neurotransmitter that aids in sleep regulation. Eating complex carbohydrates found in whole grains and legumes can promote the release of insulin which helps tryptophan enter the brain more easily.
Related content: How fiber can help manage your weight and feel full
- Including fiber-rich foods like fruits, vegetables and whole grains in your diet can help regulate bowel movements and prevent digestive discomfort, contributing to a more restful sleep. Probiotic-rich foods like yogurt and fermented vegetables can also support a healthy gut, reducing the risk of digestive diseases.
- Exercise and physical activity have been shown to have a positive impact on both sleep and digestive health. Regular exercise can help regulate sleep-wake cycles, promote deeper sleep, and reduce symptoms of insomnia. Physical activity also stimulates digestion by increasing blood flow to the digestive organs, helping to maintain a healthy gut and prevent digestive issues.
Learn more about nutrition counseling at Nuvance Health.
By prioritizing a nutritious diet, incorporating foods that aid digestion and promote better sleep and engaging in regular physical activity, you can support both healthy sleep and digestive function. Small lifestyle changes can make a big difference to your overall well-being.
When to see a doctor for sleep or digestive disorders
Recognizing the signs of sleep disorders and digestive diseases is crucial for maintaining overall health and well-being. Both sleep and digestive health play a significant role in your daily life, and any disruptions can profoundly impact your quality of life.
When it comes to sleep disorders, it’s important to pay attention to signs such as difficulty falling asleep or staying asleep, excessive daytime sleepiness, loud snoring or irregular breathing patterns during sleep. These symptoms may indicate conditions like insomnia, sleep apnea or restless leg syndrome, which can significantly affect your sleep quality and overall health.
Dr. Jose Mendez, medical director of the Sleep Disorders Center at Nuvance Health Danbury Hospital said sleep disorders are very common.
“Most patients with sleep apnea are unaware they even have the condition until they come in for testing,” Dr. Mendez said.
Similarly, digestive diseases can manifest in various ways. Common signs include frequent heartburn, abdominal pain, bloating, diarrhea or constipation. If you experience these symptoms regularly, it’s essential to talk to your doctor to rule out any underlying digestive disorders. A doctor specializing in sleep medicine or gastroenterology can evaluate your symptoms, conduct necessary tests and provide an accurate diagnosis.
Related content: How to tell the difference between acid reflux and GERD
Several treatments and therapies are available to improve both sleep and digestive health. For sleep disorders, doctors may recommend lifestyle changes, such as maintaining a consistent sleep schedule, creating a sleep-friendly environment or practicing relaxation techniques. In some cases, your doctor may recommend the use of medications or devices like continuous positive airway pressure (CPAP) machines.
“CPAP, dental appliances and hypoglossal nerve stimulation are the main treatments for obstructive sleep apnea. Weight loss is paramount in the management of sleep apnea,” Dr. Mendez said.
When it comes to digestive diseases, treatment options depend on the specific condition. Lifestyle modifications, such as dietary changes, stress management and regular exercise, are often the first line of defense. In more severe cases, medication, surgery or other interventions may be necessary to manage your symptoms and improve your overall digestive health.
Related Content: Gut feeling: When should you see a gastroenterologist?
The bottom line: Sleep does more than just provide you with energy, it allows your body to repair and restore itself. Establishing a regular sleep schedule, creating a relaxing bedtime routine and optimizing your sleep environment are effective strategies for promoting healthy sleep. Maintaining a nutritious diet, incorporating foods that aid digestion and promote better sleep and engaging in regular physical activity can support both healthy sleep and digestive function. If you’re experiencing sleep disorders or digestive diseases, speak with your doctor.