Way 2: Prioritize Sleep and Establish a Sleep Routine
Adequate sleep is essential for combating fatigue in ulcerative colitis patients. Poor sleep quality and sleep disturbances are common in individuals with this condition and can significantly contribute to fatigue. In this section, we’ll discuss the importance of prioritizing sleep and establishing a sleep routine to improve overall sleep quality.
First, aim to get 7 to 9 hours of sleep per night, as recommended by the National Sleep Foundation. Consistency is key, so try to go to bed and wake up at the same time each day, even on weekends. This consistency can help regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
Creating a sleep-friendly environment is another crucial step in improving sleep quality. Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your preferred sleep position. Additionally, consider using blackout curtains or an eye mask to block out light, and a white noise machine or earplugs to minimize noise.
Establishing a bedtime routine can also help signal your body that it’s time to wind down and prepare for sleep. Engage in relaxing activities such as reading, taking a warm bath, or practicing gentle stretching or meditation. Limit exposure to screens, as the blue light emitted by devices like smartphones and tablets can interfere with your body’s production of melatonin, a hormone that helps regulate sleep.
Lastly, avoid consuming stimulants like caffeine and nicotine close to bedtime, as they can disrupt sleep. If you’re having trouble falling asleep or staying asleep, speak with your healthcare provider to explore potential underlying causes and develop a personalized sleep management plan. (2)
