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If You Don’t Get Enough Sleep, Your Gut Will Suffer A Lot, Here’s Why

If You Don’t Get Enough Sleep, Your Gut Will Suffer A Lot, Here’s Why

Sleep is a key factor to a healthy lifestyle. Many of us have a tough time falling asleep and have no idea why. Sometimes an uncomfortable gut is what’s making us not be able to fall asleep, but did you know that lack of sleep can cause indigestion? It also causes our mind and body to shut down. When this happens, we start feeling sluggish and irritable. Coffee can’t save us when we reach that point!

Let’s focus on one thing in particular that lack of sleep does to our bodies: it causes indigestion. How can we stop this from happening? Read on to find out ways you can tell if you suffer with this and how to fix it.

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Identifying the problem

There are many reasons why we can’t fall asleep at night. Whether we’re thinking of what we could have done differently throughout the day, dealing with stress and anxiety, or suffering with heartburn. There’s always a reason behind this problem (and more times than not we can’t figure out why this happens). Studies show that if you suffer with IBS (irritable bowel syndrome) you’re more prone to staying up all night than someone without it.

When you suffer with IBS, you crave more foods and feel fatigued often. In order for you to feel better, you intake more food than needed which causes you to stay up later at night. Your stomach needs to digest food before you fall asleep and it can be very hard to do this when you eat a lot during the day (and before bed).

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Fixing the problem

Now that you know what’s going on inside of your body, you can take the necessary steps needed to fix the problems. We’ve compiled a list for you to follow in hopes that it benefits you (as much as it did for us)!

Balance your blood sugar

People who suffer with nocturnal hypoglycemia are more prone to be woken up during the night for a snack. How can you prevent this from happening (especially when it’s a medical condition)? Try eating small meals every few hours while avoiding sugary foods and drinks. If you’d like a little more information on how to control your hypoglycemia to get a better night’s sleep, check out this free ebook. It’s filled with recipes that will keep your body (and gut) happy and healthy day and night.

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Drop the midnight-snack

    Image Via: abcnews.go.com

    We get it. Everyone craves chocolate chip cookies and ice cream. However, these sugar foods will keep your mind going throughout the entire night. Not only will they keep you up at night, but they’ll be almost impossible to digest. It usually takes about 6 hours to digest foods (and large meals). If you’re going to eat anything, stick to a handful of almonds. Your gut will thank you for the snack (and will be able to digest the almonds in a quicker amount of time).

    Prop your pillow upright

      Image via: sharperimage.com

      A lot of people that suffer from IBS deal with reflux. You definitely don’t want to fall asleep on your stomach if you deal with IBS and reflux. When you prop your pillow upright, the chances of you suffering from reflux drop astronomically. Sleeping on your side (with your pillows propped upright) is another great way to sleep (if you can’t fall asleep on your back). If you do this, you should alternate from side to side each night.

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      Have a cup of tea and take time to unwind

        Image Via: rantchic.com

        Chamomile tea acts as a mild sedative for sleep, and many people find that it helps reduce their stress! It can also help with nausea and indigestion (which is what we’re talking about in this entire article)! If you take time do drink your tea while journaling (or doing a form of yoga) you will fall asleep much faster.

        What methods will you try to fall asleep faster? What have you done in the past that has helped you? Let us know in the comments below. Be sure to share this with friends and family to see what they say!

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        Kayla Blydenburgh

        Freelance Copywriter, Ghostwriter, and Blogger

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        Last Updated on November 5, 2020

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on Small Tasks

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

        If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

        You can learn more about goals vs objectives here.

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        2. Take a Break From Your Work Desk

        When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

        Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

        3. Upgrade Yourself

        Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

        4. Talk to a Friend

        Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget About Trying to Be Perfect

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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        If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

        Learn more about How Not to Let Perfectionism Secretly Screw You Up.

        6. Paint a Vision to Work Towards

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

        7. Read a Book (or Blog)

        The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

        Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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        8. Have a Quick Nap

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

        Try a nap if you want to get out of a rut

          One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

          9. Remember Why You Are Doing This

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

          10. Find Some Competition

          When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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          11. Go Exercise

          Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

          If you need ideas for a quick workout, check out the video below:

          12. Take a Few Vacation Days

          If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

          More Tips to Help You Get out of a Rut

          Featured photo credit: Ashkan Forouzani via unsplash.com

          Reference

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