Sleep is incredibly beneficial for your overall health, and teenagers should get between eight and ten hours of sleep per night to stay healthy. IBD can be exhausting at times, and you should try to get as much sleep as you can. Here are some tips to help you get all the sleep you need.
Exercise helps to tire out your body. If you exercise during the day, you will be able to fall asleep faster and sleep more deeply.
- Set a schedule
Try to wake up at roughly the same time each day, and set a bed time too. Although you may not be able to follow a perfect schedule every day, even doing this most of the time can improve your sleep cycle.
- Quiet your mind
Do some relaxing exercises before bed, such as stretching, meditating, or reading. This will help to calm your mind before you sleep.
- Avoid technology
Avoid screens before bedtime because the light they emit can keep you up at night. If you need to do work on your phone or computer before bed, use the apps and native features available to adjust on-screen lighting levels. Activate Night Shift if you have an iPhone, or download an app like f.lux for your Android phone or computer that changes the lighting to a level that doesn’t keep you awake.
- Track your sleep
Write down when you went to bed and when you woke up to find patterns in your sleep schedule that may be off. Also, note whether any symptoms woke you up in the middle of the night. Let your doctor know if this happens often.
- Food and Water Consumption
Make sure that you are hydrated before bed but not so much that you will need to get up during the night. Additionally, make sure that you are not eating too close to when you fall asleep. Avoid any caffeinated beverages and make sure that the foods you are eating do not contain caffeine (e.g., chocolate).
These strategies allow me to get a good night’s sleep almost every night. By adding these to your schedule, you should see a vast improvement in your sleep schedule. However, if you think you suffer from a sleeping problem, contact your doctor, especially if you think it may be caused by your IBD. I hope these tips help you to sleep well!