When it comes to getting our forty winks, everyone has their own way of dozing off at night. But if you’ve just had stoma surgery, sleeping comfortably can take some getting used to.
Since sleep is so important to our physical and mental wellbeing, a good night’s rest lets us recharge and gets us ready for the day ahead. It can even help ostomates recover from recent surgery; a 2017 study showed that a lack of sleep can slow down the skin’s healing process.
Whether you’re due for surgery soon or you’ve had a few sleepless nights following your recent stoma procedure, this guide is for you. We’ll show you what you can do to adjust your night-time routine and start sleeping better below.
What to do before bed
Be mindful of your mealtimes
Watching what you eat is a large part of living with a stoma. There’s a chance your healthcare professional may have advised you to keep a food and drink diary to help you determine how often to empty your pouch.
Not only is this helpful during the day, but it also comes in handy in the evening too. Using your journal, you can jot down foods that may cause particular issues so you can avoid them – especially before bed.
As well as identifying problematic foods, the timing of your meals is an important factor. Eating a big, heavy meal before bed will make your stoma more active, which means you might have to make a few trips to the toilet so you can empty it.
Your best bet is to go for a light dinner in the early evening, or to eat at least two hours before going to sleep.
Change or empty your stoma bag
If you want to reduce the number of times you need to get up in the middle of the night, then going to bed with either a fresh or an empty stoma bag can help in a big way. An empty bag means there’s less chance of it overfilling, plus it can set your mind at ease if you’re worried about unwanted leakages.
Just be sure that your bag is securely fitted before you hit the hay; a loose-fitting one is more likely to leak in the middle of the night.
If changing your stoma bag becomes part of your night-time routine, it’ll soon seem like second nature.
Wear something snug
Some ostomates recommend wearing a t-shirt that’s a few sizes too small to help keep your pouch in place, but you might not find this to your liking. It may also end up restricting the flow to your pouch.
If that’s the case, then an ostomy belt or wrap ensures your pouch stays flat on your abdomen through the night.
Prepare for leaks
Every so often, your bag might occasionally leak. But since there’s no predicting when that might happen, keeping your ostomy supplies plus a change of bedtime clothes and sheets nearby is always sensible.
If your night-time output seems excessive and it disrupts your sleep more often than not, it might be worth getting a night-time draining bag. These are generally larger than your usual bag and have a long neck to accommodate sleep-time movement.
If that doesn’t help, try talking to your healthcare professional. They should be able to discuss a treatment plan that can help the amount of output draining into the pouch. Trio Pearls® is a super absorbent gelling and odour control sachet that you can pop inside a new stoma bag – which can help control output while you’re sleeping.
Getting into bed
Now that you’re prepped for bed, you’re ready to get some sleep. Try these useful tips to stay comfortable through the night and well-rested the morning after…
Set an alarm
Nobody likes being woken by an alarm when they’re slumbering, but setting an alarm is a great way of reminding you to empty your bag in the middle of the night. As you get used to your ostomy, your body might start to alert you in a more natural way that you need to drain your bag. But until then, an alarm is a worthy substitute.
Find a comfortable sleeping position
Following your surgery, your abdominal muscles and skin around the stoma will be sore and might make sleeping at night uncomfortable. If you’re used to sleeping on your front, you’ll probably find that this will put pressure on your stoma and the bag.
Instead, the rule of thumb is generally to sleep on your back or on your side. Doctors state that back sleeping is best for neck and spine alignment, so you may want to start sleeping in this position if you didn’t previously.
As for side sleepers, lying on the same side as your stoma shouldn’t be an issue since your pouch will be supported by your bed. For those sleeping on the opposite side to their stoma, try placing a pillow near your stomach for the bag to rest on. This will stop it from pulling at your skin as it fills through the night.
Extra tips for improving your sleep
As well as the above stoma-specific tips, there are all sorts of extra strategies you can use to improve your night-time hygiene and ensure you get a good night’s sleep…
- Try to go to sleep and get out of bed at the same time each day
- Reduce the amount of time you spend on your phone or on your laptop before bed. The blue light of these devices suppresses melatonin which we need to have a proper night’s sleep
- If you can, avoid drinking caffeine late in the day. 5pm tends to be a good cut-off time
- Reduce the amount of alcohol you drink. As well as making you gassy, the diuretic effect of alcohol means more frequent trips to the bathroom in the middle of the night
- Try practising mindfulness or meditation. Practices like this have been shown to relax and calm the mind, which is helpful for easing racing thoughts while you try to get to sleep
- Take a warm bath or shower before you go to bed. As well as producing more melatonin, the warm temperature clues your internal body clock in that it’s time to get some sleep
- Investing in a more comfortable mattress and pillows can also help. Treat yourself and get something that feels like you’re sleeping on clouds
If you’re still struggling to get to sleep, then try our new Genii bag. Built with our unique Sil2 Breathable Silicone Technology in the flange, it sticks and seals to your skin in a way that feels like it’s not even there.
At Trio, we’re dedicated to letting you live your life your way: comfortably, safely, and worry-free. To check out our essential range of skincare products head here, and for more stoma advice, news and guest posts, take a look at the Trio blog here.
