Is Adrenal Fatigue the Cause of Your Sleep Disturbances?

Good quality sleep is essential for recovery and prevention of adrenal fatigue. Lack of sleep can significantly burden your body and can be a contributing factor to developing adrenal fatigue. In fact, good night sleep is as important as diet and exercise for a healthy life. ​Stress and poor adrenal function affect sleep, and  the irony is that sleeplessness is sometimes a symptom of adrenal fatigue. ​

Stress causes a boost in adrenal hormones like adrenaline and cortisol that increase alertness, making it more difficult to relax into a deep sleep – especially when they remain high or rise and fall intermittently through the night. Frequent or persistent stress can chronically raise these hormone levels, resulting in a constant hyper-vigilant state that interferes with restful sleep. If stress is the reason why you are not sleeping well, any relaxation technique before bedtimes such as breathing exercise, yoga, or qi-gong can help improve sleep. Cognitive therapy and compassion focus therapy have also been found to be helpful. 

​In addition to stress, another common reason for sleep disruption is a poor adrenal function. Cortisol plays a vital role in regulating glucose levels. Usually, blood glucose is low by early morning, but when you have adrenal fatigue, cortisol levels during the night may not be enough to be able to sustain the right levels of blood glucose. Consequently, low glucose signals the body that is time to wake up and refuel. Glucose is the main fuel for all cells in your body. If your blood glucose levels drop very low (usually below 20 mg/dL), you can become confused, drowsy or even lose consciousness and possibly die. This is the reason why as your blood sugar drops while you sleep your body feels the need to wake you up (is a protection mechanism).

​If you find yourself waking up between 1 AM and 3 AM this may be an indication that low blood sugar is the reason of your sleep disturbance. This is also the often the case when panic or anxiety attacks, nightmares, or fitful, restless sleep occur between 1 and 4 AM.

If you feel adrenal dysfunction and low blood sugar are the cause of your sleep disturbances supporting healthy adrenal function and dealing with adrenal fatigue may resolve your sleep issues. In the meantime, the following can help you improve your sleep as you work on improving adrenal function:

1. Above all, go to bed before 10.30 PM. For people with Adrenal fatigue, it is important to be in bed and asleep before your second wind at 11.00 PM. To avoid the second wind, it is recommended to be in bed an on your way to sleep by 10.30 PM, so your adrenal glands do not have a chance to kick into overdrive for the second wind.

2. Have a small snack before bedtime. Some people with adrenal fatigue are unable to sleep due to low glucose levels. To help counteract this, have a small snack before bedtime that is high protein and high fat, for example, a small piece of whole grain bread with peanut butter or avocado (NO refined carbohydrates).

3. Exercise during the day. Be sure to get enough physical exercise during the day. Try different types of exercises and intensity. Many people report swimming at night helps them sleep.

4. Try Yoga, tai-chi, and qi-gong. Certain poses of these modalities of exercises help people have a good sleep. Lee Holden has videos and books that you can use.

5. Avoid caffeine. This is not limited to coffee, it includes chocolate, teas and any other beverage that contains caffeine. They can disrupt sleep even if they are consumed early in the day.

6. Some people are photosensitive and watching TV or looking at computer screen keep their melatonin from rising and inducing sleep. Test to see if this is impacting your sleep by turning off TV and computers starting at 8:00 PM, instead read a book or talk to a friend.
7. Exercise in the evening. You might not be able to sleep. ​If your cortisol levels are low late 

at night. ​​Exercise raises cortisol levels so exercising late in the evening may help improve your sleep

8. Take sleep supplements. Certain supplements are known to help induce sleep:

• Melatonin (0.3 – 1.3 mg). Taken 30 minutes before bedtime
• Calcium citrate (500 mg) taken with 50mg of 5HTP right before going to sleep
• Trace mineral tablets taken with your dinner. 
• Nervine herbs such as hops, catnip, 
  

valerian, passion flower, chamomile, wood betony, lavender, etc. The herb Ashwagandha even though is not a sedative it normalizes cortisol and sex hormone levels in the body. Therefore, it may help reduce sleep disturbances.

​Chronic lack of sleep is now considered a health risk and has been associated with several possible health conditions. These include but are not limited to:

• Lowered immunity
• Increased susceptibility to infections
• Impaired glucose tolerance
• Low morning cortisol levels
• Increased carbohydrate cravings.
• Elevation of circulating estrogen levels
• Upset hormonal balance
• Slow healing and prolong recovery period

​These are in addition to the irritability, low tolerance to stress and decreased alertness and concentration that most people experience when missing an excessive amount of sleep.

I know is hard to see the light at the end of the tunnel when you are lacking sleep. My hope you find in this blog a possible solution for you or a love one.
Until next week,
​Toni