When I first heard the term “sleep hygiene,” I assumed it referred to cleanliness – things like washing your bedding regularly or taking a shower before bed. In reality, sleep hygiene is about establishing good habits that promote restful, high-quality sleep.

Why sleep is so important

Sleep plays a crucial role in overall our health. While we’re sleeping, our bodies, especially our brain, undergo essential repair processes. A good night’s rest supports immune function, tissue growth, and cognitive performance. It also regulates hormone levels and other important chemical processes in the body. And, if you have gut issues, you’ll know that the connection between sleep and digestive health is a strong one!

Lack of sleep affects more than just energy levels. It can lead to mood changes like irritability and stress and it can impair cognitive function, making it harder to focus, remember things, and process new information. Over time, poor sleep can also contribute to mental health issues such as anxiety and depression.

Sleep and inflammatory bowel disease (IBD)

For those with immune-mediated conditions like Crohn’s disease and ulcerative colitis, sleep is even more critical. A research study on sleep and IBD found that sleep deprivation can increase levels of inflammatory cytokines, including tumor necrosis factor-alpha (TNF-α) and C-reactive protein (CRP), which you might recognise! It was also stated: “Although not fully understood, the presence of active disease in IBD can lead to sleep deprivation, which then can lead to further immune activation, creating a vicious cycle for patients.”

What does good sleep hygiene look like?

Sleep hygiene isn’t just about what you do right before bed – it’s a full-day approach that starts from the moment you wake up.

1. Stick to a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. A regular sleep pattern helps regulate your body’s internal clock, making it more likely you’ll feel tired at bedtime.

2. Get Natural Light Exposure

Spending time outside in natural daylight, preferably in the morning, can help regulate your sleep-wake cycle. Particularly if you go outside at the same time every day! Even on cloudy days, natural light exposure can improve alertness and energy levels.

3. Exercise During the Day

Regular physical activity can promote deeper, more restorative sleep. Just be mindful of timing because intense exercise in the few hours before bedtime may make it harder to wind down.

4. Limit Caffeine Intake

Caffeine can linger in your system for hours, so it’s best to avoid it for at least eight hours before bedtime. If you’re sensitive to caffeine, consider switching to decaf options in the afternoon.

5. Avoid Heavy Meals Late at Night

Eating a large meal too close to bedtime can lead to discomfort and disrupt sleep. Try to finish eating at least three hours before bed, opting for a light snack if you’re hungry.

6. Reduce Blue Light Exposure Before Bed

Screens from phones, tablets, and TVs emit blue light, which can interfere with melatonin production and delay sleep. Consider using blue-light-blocking glasses or switching to night mode on devices two hours before bed.

7. Create an Ideal Sleep Environment

A cool, dark, and quiet room is best for sleep. Opening a window for fresh air or using an air purifier can improve air quality. If noise is an issue, earplugs or a white noise machine may help.

8. Develop a Relaxing Bedtime Routine

A wind-down routine signals to your body that it’s time to sleep. Some relaxing activities to consider include taking a warm bath, doing light stretching, meditating, or using aromatherapy.

Finding what works for you

Remember, this is not rigid advice. These sleep hygiene tips are general, and it’s important to find what works best for you. For example, while avoiding naps is usually recommended for optimum sleep hygiene, if you’re dealing with fatigue, a short rest might actually be beneficial.

How much sleep you need is also for you to figure out. There’s no concrete guidance to apply to people with chronic health conditions. This could also change depending on how your health is during periods such as flare and remission.

Other strategies to consider:

• Use your bedroom only for sleep (and intimacy) to strengthen the mental association between your bed and rest.
• If you can’t fall asleep within 20 minutes, get up and do something relaxing in dim lighting—reading a book (not on a screen) can help.
• Keep a journal by your bed to jot down racing thoughts so you can deal with them in the morning.
• Be mindful of substances like alcohol, nicotine, and certain medications, which can disrupt sleep patterns.

When to seek help

If you’ve tried improving your sleep hygiene but still struggle with sleep, it may be time to speak with your doctor. A healthcare provider can assess whether an underlying condition is affecting your sleep and refer you to a specialist if needed.

Good luck, and sweet dreams!