Ah, sleep. That elusive, magical state where our bodies and minds get to hit the reset button. If only it were as simple as flipping a switch and drifting off into a blissful slumber every night. As a health coach, I can’t count the times I hear about the struggles of getting a good night’s sleep, and let me tell you – it’s more important than you might think, especially for your gut health.
So much so that when I was first diagnosed with Ulcerative Colitis, my doctor (a homeopathically trained GP) prescribed a strict sleep routine as part of my treatment plan. She prescribed an antidepressant and had me off to bed no later than 8pm every night, with the aim of getting a good 10 to 12 hours of sleep a night. When I was at my most ill, I coupled that with an afternoon nap.
Why Sleep Matters for Your Gut
Let’s start with the basics. Your gut and your sleep are like best friends – they’re deeply connected and rely on each other to keep things running smoothly. When you sleep, your body isn’t just taking a break; it’s busy repairing, detoxifying, and balancing your gut microbiome. That’s the community of trillions of bacteria living in your digestive tract, which plays a crucial role in your overall health.
Not getting enough sleep can throw this delicate balance out of whack, leading to a host of problems like increased inflammation, weakened immune function, and even weight gain. Research shows that poor sleep can alter the composition of your gut bacteria, which can impact everything from digestion to mood. So, prioritising your sleep is a must if you’re aiming for a healthy gut (and who isn’t?).
Setting Your Circadian Rhythms
One of the best ways to ensure a good night’s sleep is to set your circadian rhythms—the natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.
Here’s how you can help set your circadian rhythms:
Morning Sunlight: Expose your eyes to natural sunlight as soon as you wake up. This helps signal to your body that it’s time to start the day. More importantly, it triggers the release of natural melatonin (the body’s sleep hormone) about 12-14 hours later, setting the stage for easier sleep at night. My top tip here is taking a walk around the block (no sunglasses) first thing (double win for getting your steps in early) or doing some mindfulness exercises (journalling, breathwork, etc.) outdoors first thing.
Consistent Schedule: Try to wake up and go to bed at the same time every day, even on weekends.
Limit Blue Light: Reduce exposure to blue light from screens at least an hour before bed. Blue light can interfere with your body’s production of melatonin.
Evening Routine: Create a calming pre-sleep routine. This could include reading, taking a warm bath, or practising mindfulness exercises.
Interestingly, approximately 70% of the body’s melatonin is produced by the pineal gland in the brain, which is directly influenced by light exposure to the eyes. The remaining 30% is produced in the gut and other tissues. This is why getting sunlight exposure in the morning is so crucial – it helps wake you up and prepares your body for sleep later.
The Battle Between Sleep and Sleeping Tablets
Now, let’s address the elephant in the room: what if you’ve tried everything from a sleep hygiene perspective – the cool, dark room, the regular sleep schedule, no blue screens at night, the no caffeine after noon rule – and you’re still lying awake at night? Is it better to take sleeping tablets and get some sleep, or avoid them and continue to toss and turn? I posed this exact question to my doctor when I returned from a trip to the USA and could not get my sleeping back into a routine. The less I could sleep, the more I stressed about not sleeping, the less I could sleep. A vicious cycle I thought would never end. My health quite quickly took a downward spiral. Her solution was to give me a 2-week supply of sleeping tablets and tell me, “We will deal with any dependency issues at that stage if they happen.” Less than a week in, I had stopped the sleeping tablets and was, thankfully, back into routine.
Sleeping Tablets: The Pros and Cons
Pros:
Immediate Relief: Sleeping tablets can provide immediate relief for those frustrating sleepless nights.
Short-Term Solution: They can be useful for overcoming short-term sleep issues, such as jet lag or acute stress.
Cons:
Dependence: There’s a risk of becoming dependent on sleeping tablets, both psychologically and physically.
Tolerance: You may need higher doses over time to achieve the same effect.
Side Effects: Common side effects include dizziness, daytime drowsiness, and potential memory problems.
Gut Impact: Some sleeping tablets can interfere with gut health by affecting the balance of your gut microbiome.
Antidepressants as a Sleep Aid
As I have mentioned before, when I was first diagnosed with UC, I was prescribed an antidepressant (short-term). Interestingly, certain antidepressants, particularly those with sedative effects, can be prescribed to help with sleep. These medications are not primarily for treating depression in this context but for their ability to improve sleep patterns. Examples include low doses of tricyclic antidepressants (like amitriptyline) or mirtazapine.
Pros:
Ease of Weaning Off: Antidepressants may be easier to wean off compared to traditional sleeping tablets.
Dual Benefits: They can help manage anxiety or depressive symptoms that might be contributing to sleep problems.
Cons:
Side Effects: Potential side effects include weight gain, dry mouth, and daytime drowsiness.
Prescription Needed: They require a prescription and medical supervision.
Natural Sleep Aids
If you prefer to go the natural route (as most of us do), there are several remedies that can help improve your sleep:
Melatonin: A hormone that regulates sleep-wake cycles. Taking melatonin supplements can help reset your internal clock.
Valerian Root: An herbal remedy that’s been used for centuries to promote relaxation and sleep.
Magnesium: This mineral plays a role in sleep regulation and muscle relaxation. Magnesium supplements or a warm bath with Epsom salts can be beneficial.
Lavender: Known for its calming properties, lavender oil can be used in aromatherapy to help you relax before bed.
Chamomile: Chamomile tea is a popular bedtime beverage due to its mild sedative effects.
Balancing Act: To Take or Not to Take?
So, what’s the verdict? If you’re struggling with chronic insomnia and you’ve tried all the natural routes to address it, it might be worth considering sleeping tablets or antidepressants as a temporary measure. However, the goal should be to wean off them and develop healthier sleep habits. Here are a few tips to help you transition:
Gradual Reduction: If you’re already using sleeping tablets, speak to your healthcare provider about gradually reducing your dosage.
CBT-I: Consider cognitive behavioural therapy for insomnia. It’s a highly effective, evidence-based approach to treating sleep problems.
Natural Remedies: Explore natural sleep aids like melatonin, valerian root, or magnesium supplements. Always check with a healthcare provider before starting any new supplement.
Consistent Routine: Stick to a regular sleep schedule, even on weekends. Your body loves routine!
Mindfulness and Relaxation: Before bed, incorporate relaxation techniques like mindfulness, meditation, or gentle yoga to calm your mind and body. If your overactive mind is keeping you awake, consider journalling before bed to process your thoughts.
The 10,3,2,1,0 rule: No caffeine for 10 hours (yes, 10!) before bedtime, no food for 3 hours before bedtime, no work for 2 hours before bedtime, no screen time for 1 hour before bedtime, and 0 reasons to wake up during the night (don't drink liquids too close to bedtime so you don't need to get up to use the bathroom, use earplugs if you're woken by noise, use an eye mask if you get woken by light, etc.).
The Bottom Line
Getting enough sleep is crucial for maintaining a healthy gut, but it’s also about finding a balance that works for you. If sleeping tablets or antidepressants are your last resort, use them wisely and aim to develop healthier sleep habits over time. Remember, it’s not just about the quantity of sleep but the quality. A restful night’s sleep can do wonders for your gut health, mood, and overall well-being.
So, tuck yourself in, turn off those screens, and let your body do what it does best – heal and restore. Sweet dreams!
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