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, abdominal pain, 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 known as the gut-brain axis connects your brain and gastrointestinal (GI) 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 one-third of those with IBS have sleeping difficulties, which might include:

Pain

It can be hard to relax enough to drift off when experiencing gut pain. IBS pain can cause:

Constipation and diarrhea symptoms can also affect these sleep variables.

On the other hand, inadequate sleep may also contribute to IBS pain. An older 2016 study involving 24 women found they were more likely to have abdominal IBS pain if they reported inadequate sleep the night before.

Autonomic system

Sleep disturbances can increase your inflammation levels. Inflammation, in turn, can contribute to cramping, diarrhea, and constipation.

Though IBS itself is not thought to cause inflammation like IBD (irritable bowel disease) does.

Researchers in an older 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.

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

IBS 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, such as depression or 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. 80% to 90% of people with depression experience insomnia. 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 2023 review suggests regular exercise is an important element in supporting IBS therapy and that gentler forms such as walking, cycling, swimming, yoga, or aerobics are preferable for those with IBS.
  • 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 research suggests peppermint oil can help ease 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. But never ingest straight peppermint essential oil.

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. 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.