Hey {{first_name}},
2 months ago I was working crazy hours on a project and I noticed my gut was becoming more sensitive and troubled.
Not awful. Just that low-level, uncomfortable, unpredictable feeling you can never quite relax around. The kind where you start second-guessing every meal even when you know it should be fine.
The strange thing was I hadn't changed anything. Same meals. Same portions.
So I did what I always do when something doesn't add up. I looked at my routine rather than my food to see if anything had changed.
Sure enough, I'd been sleeping less and waking up at irregular times. Had to give myself a good telling off, because sleep is one of the most important things you can do for your health. Especially your gut.
Here's what happens when you don't sleep well
Your gut lining becomes more vulnerable. Sleep loss raises stress hormones and inflammatory signals, which can make your gut lining more permeable and sensitive.
Your digestion becomes less predictable. Your gut has its own circadian rhythm and good sleep keeps motility patterns more regular. Disrupt that and you can find yourself dealing with constipation one day and urgency the next.
And everything feels worse. Sleep regulates the brain-gut axis, the communication line between your nervous system and your digestive system. When you sleep badly consistently, completely normal gut sensations like gas or mild stretching can feel genuinely painful.
Here's the tricky thing
I've known for years that sleep massively dictates how you feel. But knowing that can sometimes make things worse.
Your gut issues might be bad enough that you struggle to sleep in the first place. Then because you're sleeping less you stress more, which makes you feel worse, which means you sleep even less. I know when I'm sleeping less I start thinking "I really need to sleep otherwise I'll feel terrible", and then I stress about not sleeping and sleep even less because of it.
But there's a lot you can do.
What actually helps
Wake up at the same time every day. Not a perfect bedtime, just a consistent wake up as your body clock anchors to your wake time. This is the single most evidence-backed thing you can do for sleep quality.
Keep your bed a stress-free zone. Only sleep or "wrestle" in your bed. No phone, no work, no doom scrolling. If your brain associates your bed with stress, it'll stay alert the moment your head hits the pillow.
Get morning light within 30 minutes of waking. Even five minutes outside. It resets your circadian rhythm and makes it significantly easier to feel sleepy at the right time in the evening.
Try magnesium glycinate before bed. It supports nervous system regulation and muscle relaxation. Worth trying if you're waking frequently or struggling to wind down. Check with your GP first if you're on any medication.
Take a peppermint oil capsule if your gut is playing up at night. Gut discomfort is one of the most common reasons people with IBS struggle to sleep, at least it was for me. I’ve taken peppermint oil capsules for years and they always either completely calm my stomach during a flare or do a good enough job that where I will quite happily gamble with a trigger food straight after.
Don’t stress about doing all of these at once, just try 1 or 2 for now and see how you get on. I’d love to hear how its all going for you so if you have any questions or updates with how you’re feeling, let me know :).
See you Friday with this week's recipe.
Zak