8 Ways to Sleep Better With Ulcerative Colitis

尤金F.日元，医学博士，在中心处北岸IBD中心的埃文斯顿，IL临床主任为克罗恩病和结肠炎说，研究人员正在研究如何睡眠障碍，免疫功能，炎症性肠病（IBD）可能与UC。“我们知道，睡眠障碍会恶化的突发，降低一个人的门槛应对，由于疼痛和疲劳。”换句话说，光斑最高可以毁掉你的睡眠，但睡眠不足会阻止你的身体愈合。你如何阻止恶性循环UC？按着这些次序。

任何人都经历了UC的第一步骤燃是发现并治疗潜在症状，颜医生说。因此，请与您的医生预约。“火炬行动将导致你熬夜，去浴室，并有疼痛，”他说。告诉你的医生可能是什么在你睡眠障碍的根源。“如果你是IBD外的控制，你必须来治疗。如果你从来没有睡得很好，或者你的焦虑或抑郁是保持你醒了，那么你就需要解决“。

你吃你的饭的时间可以发挥你需要多久使用的卫生间在半夜了很大的作用日元博士说。“通常情况下，人们不得不去他们吃后立即浴室。如果你通常吃的晚，尝试移动你的吃饭时间，”他建议。如果可能的话，让你的午餐一顿最多，增加了黛安Javelli，R.D.，临床营养师在营养门诊威斯康星大学医学中心，Montlake在西雅图。不可能？早中晚吃晚饭，并尝试使用更轻，更容易消化的食物，降低脂肪和纤维。

There are certain foods that people with UC should avoid entirely before bed, says Javelli. Some things to avoid within two hours of sleeping include:

• Caffeine, which can stimulate bowel movements and keep you awake
• Spicy foods, including foods with peppers, ginger, or chili powders
• Alcohol, which can disrupt normal sleep cycles and cause loose bowels
• 高糖食物,包括糖果或巧克力(try eating treats flavored with Stevia to satisfy a sweet tooth instead)
• Fatty or greasy foods, like a burger and fries from the drive-thru

A regular bedtime routine promotes better Zzz’s for everyone, but it may be especially helpful for those with UC. That’s because a nightly ritual signals your body that it’s time to calm down and relax, Javelli explains. Try to hit the hay at approximately the same time each night. In addition, avoid blue-lit screens (laptop, TVs, or smartphone) within one to two hours of sleep, and keep your bedroom quiet, cool, and dark. A bedroom temperature between 60° and 67°F is optimal for sleep, according to the National Sleep Foundation.

Sometimes the way you sleep can worsen symptoms. For example, sleeping on the side where your bowel is most inflamed can cause some people to have diarrhea, Dr. Yen says. “Some patients will realize this and figure out they can only sleep on their stomach, or on their back, or on their left side,” Dr. Yen says. As with other sleep strategies for UC, it may take some trial and error to discover the right sleep position for you.

你尝试过的非处方安眠药之前，重要的是要查找常见的副作用，Javelli说，由于一些自然疗法可引起胃痛，恶心和腹泻。这并不意味着你不能在睡前呷着热凉茶杯，要知道，可能会导致潜在反应的具体成分。例如，镁被认为是帮助一些人的睡眠更好，但它也可以用作轻泻剂，可加重腹泻的人UC。如有疑问，请联系您的医生首先得到了绿灯。

每个人都与UC经历症状，睡眠问题不同，这些都会随着时间而改变。这就是为什么它是有帮助的跟踪你的症状得到当问题发生，什么可能会造成他们的清晰画面。有许多的tracker appsavailable that can help you and your doctor identify patterns, Javelli says. She recommendsCara Care, which was developed by doctors and is free for iPhone or iPad users.

有时，它需要多学科的方法来解决睡眠问题。与UC的人可以对付令人痛心的症状affect quality of life。They can be prone to anxiety and depression, which can both affect sleep, Dr. Yen says. In some cases, it may be helpful to ask your doctor for a referral to a clinical psychologist. “Some UC patients benefit from cognitive-behavioral therapy, which can help address negative thinking patterns or anxiety,” Dr. Yen says.

Feeling exhausted with UC? There’s plenty of new research underway. Kendra Kamp, Ph.D., R.N., is a researcher at the Department of Biobehavioral Nursing and Health Informatics at the University of Washington, Seattle. She studies tools and interventions that help UC patients get a better night’s sleep, with the aim of better understanding the number-one symptom of UC: fatigue. For the latest UC and IBD news, check out the Crohn’s & Colitis Foundation’sblogand keep coming back here to HealthCentral!