How sleep heals gastritis
I’ve been dealing with gastritis since November of 2023 and have since undergone a lifestyle overhaul. I’ve reduced my alcohol consumption drastically, going from drinking 1-2 drinks per day to drinking a couple of drinks per month. I’ve cut out most processed foods and cook most of my meals at home. I do my best to manage stress with daily meditation, yoga, and journaling practices.
But perhaps most importantly, I’ve improved my sleep.
We’ve all heard about how important sleep can be for overall health, but it’s crucial when you’re healing from some type of injury, external or internal.
Gastritis is, of course, an injury to the stomach lining. Therefore, adequate sleep is necessary to support the healing of gastritis. Here’s why:
Quality sleep lowers stress hormones, like cortisol, which in turn decreases stomach acid production.
Tissue repair happens during sleep. Growth hormone and melatonin, both released during sleep, support tissue repair and reduce oxidative stress in the stomach lining.
Sleeping relaxes the vagus nerve, which controls your parasympathetic nervous system, promoting rest and digest.
Quality sleep helps balance the gut microbiome and strengthens the immune system, which helps fight off bacteria such as H. Pylori, a common cause of gastritis.
Your gut microbiome has a circadian rhythm. A proper sleep schedule keeps this regulated, which means stomach acid secretion and motility are also regulated.
Restful sleep lowers inflammatory markers and helps calm the stomach.
If you’re struggling to get restful sleep each night, here are some tips that have helped me:
Eat dinner early (3-4 hours before bedtime). This gives your stomach time to digest before sleep, so that acid doesn’t come up when you start going horizontal.
Elevate your upper body. Find a wedge pillow to allow you to sleep comfortably while keeping acid and stomach contents down.
Create a calming nighttime routine: stay away from screens, read a book, drink a cup of chamomile tea, journal - these are all activities that can help you wind down before bed, calm your nervous system, and get ready for sleep.
Stay consistent. Try to stick to a schedule, going to bed and waking up at the same time each day. This will train your circadian rhythm to know when it’s time for sleep. This can take time if you have an inconsistent sleep schedule, so be patient.
Try a low dose of melatonin. Read my recent post on melatonin to learn about the benefits of this natural supplement on gut health.
Healing gastritis isn’t only about what you eat or avoid; it’s also about giving your body time and space to repair. By prioritizing quality sleep, you give your stomach the best chance to calm inflammation, restore balance, and truly heal.
As always, reach out to me if you’re looking for extra support in your gastritis healing. I am a certified nutrition coach, specializing in gastrointestinal healing without using medication. If that sounds good to you, send me a message and share your story.