Living Well with IBS: Lifestyle Changes That Can Make a Difference
Irritable Bowel Syndrome (IBS) can have a major impact on your quality of life—but the good news is, small lifestyle adjustments can lead to big improvements. While dietary changes like the Low FODMAP diet are well-known for reducing symptoms, other habits play an important role, too.
This article (part one of a two-part series) explores how better sleep and regular physical activity can help you feel more in control of your IBS and improve your overall well-being.
Prioritize Quality Sleep for IBS Relief
Are you getting your 7–9 hours of sleep each night? If not, you’re not alone. Sleep disturbances are common among people with IBS. Many experience difficulty falling asleep, staying asleep, or achieving deep, restorative rest—all of which can worsen digestive symptoms and increase stress.
If you’re struggling with sleep, reach out to your healthcare provider for guidance. In the meantime, try these sleep hygiene tips to create a more restful bedtime routine:
- Limit daytime naps to 30 minutes or less.
- Avoid caffeine and nicotine close to bedtime.
- Unplug from screens at least 30 minutes before sleep.
- Create a relaxing environment: Use blackout curtains to block light or invest in comfortable bedding and pillows.
- Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily , and spend 15 minutes winding down with a calming activity like reading or deep breathing.
Restful sleep supports gut health, reduces inflammation, and improves mood—all of which help make IBS symptoms easier to manage.
Get Moving: How Physical Activity Supports Digestive Health
Regular movement can do wonders for your digestion and mood. For people with IBS—especially those who experience constipation—exercise helps stimulate healthy bowel movements while also lowering stress, depression, and anxiety levels. Experts recommend:
- 150 minutes of moderate-intensity activity per week (think brisk walking or cycling), or
- 75 minutes of vigorous-intensity activity per week (like running or HIIT workouts).
Simple Ways to Add Movement into Your Routine
- Choose activities you love. Whether it’s dancing, swimming, lifting weights, or yoga, exercise is easier to maintain when it’s enjoyable. Tight on space? A kettlebell can actually give you a full-body workout in the comfort of your own home!
- Start small. Add extra flights of stairs to your day or do a quick set of squats before and after work. These little moments build momentum.
- Make movement an act of self-care. If you miss a workout, that’s okay. Each time you move your body, you’re investing in your health. Give yourself grace, reset, and try again tomorrow.
Taking Charge of IBS—One Habit at a Time
Managing IBS isn’t about perfection—it’s about progress. By focusing on better sleep and consistent movement, you can help reduce symptom flare-ups, boost your energy, and improve your overall quality of life. Check out part two of this series, where we explore more daily lifestyle habits to help you thrive while living with IBS.
FAQs
Can poor sleep make IBS symptoms worse?
Yes. Research suggests that sleep disturbances and IBS often occur together. Poor sleep may increase stress, affect the gut-brain axis, and worsen symptoms such as abdominal pain, bloating, constipation, and diarrhea. Prioritizing good sleep hygiene may help improve both digestive symptoms and overall well-being.
What type of exercise is best for IBS?
There is no single "best" exercise for IBS. Activities such as walking, cycling, swimming, yoga, strength training, and dancing can all be beneficial. The most effective exercise is typically one that you enjoy and can perform consistently. Regular physical activity may help support bowel function, reduce stress, and improve quality of life.
Can exercise help relieve constipation-related IBS symptoms?
For some individuals, yes. Physical activity helps stimulate normal intestinal movement and may improve bowel regularity, particularly in people with IBS-C (IBS with constipation). Exercise also offers additional benefits such as stress reduction and improved mood, which may positively influence IBS symptoms.
How much exercise should people with IBS aim for?
General physical activity guidelines recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days per week. If you're new to exercise, start slowly and gradually increase your activity level based on your comfort and fitness level.
Are lifestyle changes enough to manage IBS?
Lifestyle habits such as adequate sleep, regular exercise, stress management, and healthy eating can be important components of IBS management. However, some individuals may also benefit from dietary interventions, medications, behavioral therapies, or other treatments. Working with a healthcare provider or registered dietitian can help create a personalized plan based on your symptoms and needs.
References
1Tu, Q., Heitkemper, M. M., Jarrett, M. E., & Buchanan, D. T. (2017). Sleep disturbances in irritable bowel syndrome: a systematic review. Neurogastroenterology and motility, 29(3), 10.1111/nmo.12946. https://doi.org/10.1111/nmo.12946
2How much sleep do you need?. Sleep Foundation. (2025, July 11). https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
3Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of psychiatric research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023
4Centers for Disease Control and Prevention. (n.d.). Health benefits of physical activity for adults. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/health-benefits/adults.html
5Achauer, H. (2025, September 9). How to do a perfect squat. The New York Times. https://www.nytimes.com/interactive/2025/04/26/well/move/squat-technique.html
Recipes
Products
Comments
Join The Conversation...