I have had IBS for just over 12 years or so, here are my recommendations
1.Follow an exclusion diet to find out your triggers, I personally recommend the one in 'No more IbS' book by Maryon Stewart and Dr Alan Stewart, its a bit of a long book but very informative and will definately help you sleep lol! also keep a food and symptoms diary which will hopefully help you to identify triggers.
2. Take meds for your symptoms IF it helps you, I was told to make myself 'go' with senna and make it 'stop' with immodium which is rediculous, I felt I did not want to control my stomach with drugs
I take colofac before meals if my tummy is bad, i suffer with painful wind and bloating but the colofac eases it somewhat, some people prefer peppermint capsules (colpermin) but i find they just make your wind smell minty (which is not the best party trick lol!)
I also find Buscopan good for stomach spasms as its an antispasmodic, I get pain and spasms when I get a 'runny tummy' , may be worth a try.
I have reduced wheat and dairy (as dairy is said to be mucus forming), I have not cut them out totally but tend to reserve them for special treats!
This is something I have found that helps me, but everyone is different!
Lastly stock up on peppermint tea, I am partial to 'Teapigs' and 'Sympathy Tea Company' tea brands, both can be found online, Twinings does the job too and is less expensive, I find it helps if i have a cup after a meals as it settles my tummy, also if its 'rumbly'
Hope this helps x