Have you ever lived without a basic human need? I have—sleep! Isn’t it strange how a disease that often starts as a small patch of inflammation, if untreated, ends up infringing on your life in ways you never imagined? I am Catriona, and I live with Ulcerative Colitis (UC).
I remember when my symptoms were at their worst: nights spent either on the toilet or worrying about when I’d next be on it. I won’t go into the details of what led me to this point, but I hit an all-time low and realized something had to change.
Enter, self-compassion. I realized my UC was not going away and I couldn’t change that. So, I had to change myself to adapt to the situation. I needed to be kind to myself, treating myself with the same care I offer my daughters. I am my own human: why wasn’t I looking after her and being kind to her? I love her (me)! This mindset shift took time to develop, but it’s now firmly cemented. What I’m sharing is personal and anecdotal, and while it works for me, it may not be for everyone. Still, I hope someone can take something valuable away from these lessons.
The Glass Jar of Life
I’ve come to think of my life as a big glass jar. It can hold anything, but not everything. One constant in the jar is my UC. It varies in size at different stages, but it’s always there.
When my UC flares, the jar feels smaller, and I must carefully rearrange its contents. It’s not about losing what matters but temporarily giving more room to what’s urgent. For instance, when UC is active, work or social life might shrink to make way for rest and recovery. This process of prioritization feels like playing Tetris—finding the right fit for every piece while keeping the jar balanced.
What takes priority in the space around it is up to me. When my UC is settled, the jar might include work, parenting, social life, helping others, creativity, eating freely, and average sleep. When UC becomes active, some things shrink to make room for what’s essential. I try to focus on what I’m adding rather than what I’m taking away. One thing I always add during active disease is more sleep.
The Bidirectional Relationship Between Sleep and IBD
Sleep and IBD have a bidirectional relationship. Poor sleep can aggravate IBD symptoms by increasing inflammation, while active IBD symptoms disrupt sleep quality and patterns. This vicious cycle impacts both physical and mental health, creating a significant challenge for overall well-being.
Effects of Poor Sleep
Here are some of the effects of poor sleep I have noticed:
- Increased inflammation due to higher levels of stress hormones and pro-inflammatory factors.
- Worsening of symptoms such as fatigue, irritability, and difficulty concentrating.
- Negative impact on gut health and emotional resilience.
Benefits of Quality Sleep for IBD Management
Sufficient rest improves my mood, focus, and emotional well-being, helping manage the daily challenges of UC.
⦿ Nighttime Symptoms: Frequent trips to the bathroom or abdominal pain can disrupt sleep. Solution: I work with my clinicians to adjust medications or timing of treatments to minimize nighttime disturbances.
⦿ Stress and Anxiety: Worrying about flares or daily responsibilities can keep my mind racing at night. Solution: I have created a wind-down routine with relaxing activities like journaling, meditating or a slow stroll on my walking pad.
⦿ Discomfort in Bed: Body aches or bloating can make lying down uncomfortable. Solution: I use extra pillows for support, lying on my left side with a pillow between my knees seems to help. I also use a hot water bottle.
⦿ Unpredictable Routines: Parenting or work demands sometimes make a consistent sleep schedule challenging. Solution: I aim for flexibility where possible and sometimes take naps or quiet time to supplement lost sleep.
⦿ Fatigue! Solution: You wouldn’t be reading this blog post if I had a solution for that. I would be very rich and live on my own island. But seriously, learning to differentiate between fatigue and tiredness is beneficial. On days when I am fatigued, I pick easy options and I am kind to myself. Theres a clear difference and nothing helps fatigue. So, hunkering down and waiting for it to pass is my only option.
My Tips for Better Sleep with IBD
- Create a Consistent Sleep Schedule: Go to bed and wake up at the same time daily to regulate your body’s clock. I go to bed really early because I am an early riser.
- Manage Stress: Incorporate mindfulness, meditation, or breathing exercises into your nightly routine. I like to combat stress by going to gym classes, walking my dog and talking to my friends.
- Avoid Caffeine and Heavy Meals: Skip stimulants and opt for calming drinks like herbal tea. I am so sensitive to caffeine that I tend to avoid it all together, but I love herbal tea.
- Getting daylight, especially trying to be active during the day, even if it’s just walking to the garden to sit in the sun. Exposure to natural light helps regulate my circadian rhythm, signals to my body when it’s time to wake up and when to wind down.
- Take a Hot Bath or Shower: Relaxing in warm water before bed helps prepare my body for sleep. I add a nice candle or incense and play spa music for the full effect. Lathering myself in a nice unscented body oil is also luxuriant.
- Set the Mood with Fairy Lights: Soft lighting can create a relaxing bedtime environment.
- Limit Screen Time:I try to keep the last hour before bed free from screens to encourage melatonin production. I like to either read a book or listen to a fun and lighthearted podcast.
- Invest in Comfort: Cute bedsheets, an eye mask, and cozy pajamas can make bedtime more inviting. As a chronic illness girly, I spend more time in bed than I care to admit, so making it a comfortable place to be is key!
Conclusion
The relationship between sleep and IBD highlights the importance of listening to my body and adjusting my priorities as needed. Sleep is not just a necessity but a form of self-care, especially for those managing chronic conditions like UC. By prioritizing rest and creating a nurturing routine, we can support our body and mind for better health and well-being. Remember, better sleep leads to better days ahead. For more tips, reflections, and support, follow @catrionawithcolitis!
Catriona, 29, is a social media warrior advocating for and supporting fellow IBD patients on Instagram. Thanks to her openness and sincerity in sharing about her everyday life with ulcerative colitis, Catriona is helping others with gut health conditions not to feel alone in their struggles. Follow her on Instagram: @colitiswithcatriona.
Catriona Mill
