Choose one change this week: set a consistent bedtime and keep your phone outside the bedroom. Take 30–60 minutes to prepare for sleep with no screens, and notice how lighter mornings can feel, with easier digestion and more energy. Simple nighttime routines often outperform major daytime changes. Table of Contents: Why sleep belongs in your IBS plan What the evidence shows Practical steps to start today Track sleep and IBS together for one to two weeks Screen for insomnia or

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