Experts have several theories on how IBS and sleep disturbances influence each other. Many of these issues overlap.

Up to 16% of people in the United States live with irritable bowel syndrome (IBS), a condition that involves gastrointestinal issues like constipation, bloating, and diarrhea.

Read on to discover the connection between sleep and gut health, along with a few tips to have a more restful night.

A complex communication system called the gut-brain axis connects your brain and gastrointestinal tract, or gut. This connection means gut disturbances can disrupt the parts of your nervous system that control sleep. A lack of sleep, meanwhile, can worsen IBS symptoms.

While sleep disturbances aren’t an official part of the IBS diagnostic criteria, research has found that roughly half of all people with IBS have sleeping difficulties, which might include:

  • insomnia
  • waking up during the night
  • daytime sleepiness
  • feeling less rested and getting less refreshing sleep

Pain

It can be hard to relax enough to drift off when you feel like someone has a vice grip on your small intestine, as some people might describe their IBS symptoms.

A 2018 survey of Dutch university students linked IBS pain to:

Constipation and diarrhea symptoms also affected these sleep variables. However, pain was by far the most influential factor. None of the IBS symptoms affected total sleep time.

On the other hand, inadequate sleep may also cause IBS pain. A small 2014 study involving 24 women found they were more likely to have abdominal IBS pain if they reported inadequate sleep the night before.

Autonomic system

People with IBS tend to have more inflammatory agents, such as tumor necrosis factor α (TNFα), in their gut. TNFα can inhibit the internal clock that tells organs what to do when. This may throw off your sleep schedule.

The reverse pattern is also possible. Sleep disturbances often raise your inflammation levels. Inflammation, in turn, can cause cramping, diarrhea, and constipation.

Researchers in a 2018 review analyzed 36 IBS studies with more than 63,000 total study participants.

According to the results, 37.6% of people with IBS also have a sleep disorder. If you have IBS, you are over twice as likely to have a sleep disorder than someone without the condition. Sleep disorders are seven times more frequent among children and adolescents with IBS than the general public.

The 2018 review didn’t cover specific diagnoses, though. But a smaller 2021 survey of U.S. adults examined how often certain sleep issues appeared with IBS. After controlling for demographic variables, researchers found people with IBS were:

  • 3.1 times as likely to have symptoms of insomnia
  • 4.6 times as likely to have symptoms of hypersomnia (excessive sleepiness)
  • 5 times as likely to have symptoms of both insomnia and hypersomnia

Other conditions can also contribute to sleep issues, even if you also have IBS. As a matter of fact, this condition often occurs alongside other concerns that tend to affect sleep.

  • Chronic pain: According to the 2021 survey mentioned above, 63% of people with IBS have chronic back or neck pain — in addition to any bowel pain they have from IBS.
  • Mood disorders: That 2021 survey also found that more than 1 in 4 people with IBS live with a mood disorder, including depression and bipolar disorder. Mood disorders, also called affective disorders, can affect how your brain moves through the phases of sleep, especially REM sleep. This is why sleep issues are among the main criteria for these mental health conditions. In fact, over 90% of people with depression experience some kind of sleep disturbance, according to a 2019 review. People living with bipolar disorder also commonly report sleep problems.
  • Anxiety: Around 37% of people with IBS also have an anxiety condition. People living with anxiety often have higher levels of the stress hormone cortisol in their bodies. This hormone also helps you wake up in the morning.

It’s possible to improve both your sleep and IBS symptoms at home with some lifestyle changes. You can try these strategies right away:

  • Move your body: Physical movement can help you blow off steam, which can leave you less restless at night. Exercise can also help reinforce your circadian rhythm. A 2019 review suggests aerobic exercise may help improve IBS-related constipation, but many of the included studies had a low quality of evidence.
  • Cut back on caffeine before bed: Caffeine is a stimulant that can stay in your system for several hours. A 2021 study involving 3,362 Iranian adults linked drinking coffee at least once a week to a higher chance of developing IBS. People who consumed more than 106.5 milligrams (mg) of caffeine a day had a 47% greater chance of developing IBS symptoms than those who consumed less caffeine.
  • Consider melatonin supplements: Your body produces the hormone melatonin to signal when it’s time to sleep. Some people take melatonin supplements to treat insomnia.
The power of peppermint

Some evidence suggests peppermint supplements can also relieve IBS symptoms. Just keep in mind that supplements, or peppermint oil capsules in specific formulations, pack a lot more punch than a cup of peppermint tea.

While tea can certainly help soothe an upset stomach, you’ll generally want to opt for supplements over tea to help ease IBS symptoms. A doctor or other healthcare professional can offer more guidance on trying peppermint supplements.

Gut health and sleep have a two-way relationship: Issues with one bodily function can cause problems with the other.

To sum up, IBS can disturb your sleep, and that disruption can worsen your IBS symptoms, creating a negative feedback loop.

If IBS has interrupted your nightly rest, a good next step involves reaching out to a doctor or other healthcare professional. They can help you build a holistic treatment plan that addresses all your health needs.

Emily Swaim is a freelance health writer and editor who specializes in psychology. She has a BA in English from Kenyon College and an MFA in writing from California College of the Arts. In 2021, she received her Board of Editors in Life Sciences (BELS) certification. You can find more of her work on GoodTherapy, Verywell, Investopedia, Vox, and Insider. Find her on Twitter and LinkedIn.