A common cause of insomnia is the malfunction of the Hypothalamus-Pituitary-Adrenal (HPA) axis. Adrenal glands are an integral part of this axis.Insomnia leading to chronic tiredness is a classic sign of Adrenal Fatigue.
The main complaints for insomnia include difficulty falling asleep (sleep onset insomnia), disturbed sleep, being easily woken up at night, difficulty falling back to sleep (sleep maintenance insomnia), feelings of not being rested, leading to chronic tiredness in the morning, starting slower in the morning, and feeling fatigued during the day.
Sleep Onset Insomnia (SOI)
Difficulty falling asleep is called sleep onset insomnia (SOI).Cortisol must be at its highest level in the morning and its lowest level at night for normal sleep, along with waking up refreshed and energized. When the cortisol balance is off, sleep patterns can be affected. High cortisol levels are typical of people suffering from Adrenal Fatigue, especially in the early stages. This happens when the adrenals are over-drive, putting out excessive cortisol throughout the day to deal with the constant stress. Some excess cortisol even carries into the night and will affect the ability to fall asleep, leading to SOI. At the same time, stress triggers the adrenal medulla, producing excessive amounts of adrenaline (a hormone responsible for the fight-or-flight response). A high adrenaline level can independently disturb sleep patterns as the body is on full alert. This state is commonly called being wired. High cortisol and high adrenaline can occur simultaneously, and this is common for those who suffer from Adrenal Fatigue.
Tips to Sleep Better and Avoid Chronic Tiredness
Sleep in a completely cool, quiet, and dark room. This will enhance melatonin production, an important sleep-regulating hormone. Try to draw and close all the shades and curtains. Even a small amount of light can reduce melatonin output from our brains.
Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities with lowered lights can help ease the transition between wakefulness and sleepiness.
Remove all electrical appliances, such as night lights and alarms, and put them at least 10 feet away from the bed to reduce EMF emissions, which can alter sleep patterns.
Do not do strenuous aerobics exercise or power yoga after dinner to avoid overstimulation of the sympathetic nervous system (SNS), which is frequently overdrive in people who already suffer from Adrenal Fatigue.
Turn off your computer, TV, loud music, excitatory video games, and other devices that may trigger an adrenaline rush after 6 p.m. Try reading books in a quiet environment during the evening. If you do have to watch TV, refrain from channel surfing and violence-oriented shows.
Avoid adrenal stimulators. Avoiding certain foods and chemicals to avoid excessive stress on the adrenal glands is very important. Sugary foods, caffeine, and decaffeinated drinks are to be avoided. Nicotine, alcohol, allergic foods (histamine is an adrenal stimulant), green tea, and chocolates are common offenders. Herbs and glandular products, unless approved by your health care professional, should also be avoided. Avoid partially hydrogenated fats such as deep-fried foods and shortenings, as they inhibit steroid hormone synthesis. Also, avoid artificial sweeteners, which block the conversion of phenylalanine to tyrosine, needed to synthesize catecholamines in the adrenal medulla. Herbal tea, such as chamomile, is permitted.
Do gentle Adrenal Restorative Exercise, Adrenal Stretching, and Adrenal Rebuilding exercises in the late afternoon to transition the body from the end of a workday to the evening. Do not do them in the evening. Low aerobics, like long, slow walks, should be done in the morning or late afternoon. A short walk after dinner is an exception, provided the body does not feel drained immediately afterward.
Always go to sleep before 10 p.m. at the latest. If you are tired, go to sleep earlier. Do the Adrenal Breathing Exercises just before bedtime and not at any other time in the evening. This will help with the transition to sleep. You should do this as part of your relaxing bedtime routine.
Before sleep, a small snack of protein and fat (a handful of nuts or cottage cheese) is good. A light snack before bed can help promote sleep. Pairing foods containing tryptophan with carbohydrates will help calm the brain down and allow the body to sleep better.
If you don't fall asleep, get up and do something else like Adrenal Restorative Exercises or Adrenal Breathing Exercises. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep and lead to chronic tiredness. It is common for many people with Adrenal Fatigue to feel wired and tired simultaneously. If your mind is running and cannot stop, use the energy to think positive thoughts. Set aside worries and negative thoughts, get into the habit of positive thinking at bedtime, and occupy your mind with images of relaxing places or happy events.
A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic support. If you share your bed, ensure enough room for two. Children and pets are often disruptive, so you may need to limit how often they can sleep with you.
Take a natural sleep aid as directed by your health care professional. There are many available, each with its special characteristics. It's common to use multiple sleep aids when dealing with chronic tiredness and insomnia, but some trial and error is needed to arrive at the right combination for you.
Sugar and Insomnia - Sleep Maintenance Insomnia (SMI)
Sleep maintenance insomnia is when you can fall asleep but tend to wake up in the middle of the night and not fall back asleep. This is usually due to several factors triggering sleep onset insomnia and metabolic imbalances such as sugar and insulin dysregulation during sleep. Sugar and insomnia often are linked. With excessive stress during the day, the body can sometimes fall asleep despite high cortisol and adrenaline levels simply because of the magnitude of physical tiredness. In other words, the physical tiredness often overwhelms the elevated adrenaline and cortisol levels. The body needs a break. It crashes, and you go to sleep. You can be wired and tired but also able to fall asleep for a few hours. However, the cortisol and adrenaline remain high during this time, so the body is awakened by these sustained high levels in the middle of the night as the physical tiredness is reduced by a few hours of rest, leading to sleep maintenance insomnia. Once awakened, it is hard to fall back to sleep.
Another factor that contributes to SMI is metabolic dysregulation. Those who suffer from advanced Adrenal Fatigue often have concurrent metabolic imbalances such as insulin dysregulation and hypoglycemia. When blood sugar drops below a certain level during sleep due to the lack of glucose supplied from food, it can activate the SNS, releasing adrenaline and waking up. Blood sugar can be normal by conventional laboratory standards. Still, the body may be extremely sensitive to the roller-coaster ride of the blood sugar level so that even a small drop within normal ranges during the night can trigger awakening. This is often accompanied by symptoms such as heart palpitations, cold sweats, and nightmares. Even mild drops in blood sugar and insomnia may occur.
In addition to practicing good sleep habits and protocol for sleep onset insomnia, we need to ensure that the glucose level is stabilized throughout the evening to avoid sleep maintenance insomnia. When your blood sugar level falls, healthy adrenals restore the levels to normal. If the blood sugar levels are not stabilized, there will not be optimal results when attempting to correct the adrenal status. Here are the dietary guidelines to stabilize your blood glucose levels:
Do not skip breakfast. It should be the biggest meal. You should not wake up feeling hungry, as this is a sign that your blood sugar may be low during sleep. Eat a high-quality protein-based breakfast, not just bread and cereal. Eggs are an excellent source of protein and unoxidized cholesterol as long as they are not overcooked.
Eat every two to three hours during the day if you have hypoglycemia or tend to be weak and dizzy two to three hours after a meal but feel great immediately after a meal. Do not wait until you are hungry. However, do not eat continually, either.
Snack only on low glycemic foods such as nuts, seeds, hard-boiled eggs, etc., for sustained energy release and a small amount of carbohydrates such as carrots to supply instant energy to the body.
Avoid all fruit and carrot juices. Whole fruit such as apples is acceptable.
Never consume high glycemic fruits and foods without a source of protein and fat to balance them. For example, you can eat whole fruit with some almond butter to balance the carbohydrates with protein and fat.
The prescribed natural compounds stabilize blood sugar and calm the autonomic nervous system (ANS). Your healthcare professional will guide you on this.
A bedtime snack is especially important. The portion can be small, but it may be quite a full meal for some. Your health professional will advise you on the best regiment.
If you wake up in the middle of the night, have another light snack.
Conclusion
Sleep issues may take some time to resolve, so be patient. Stick with your routine, and slowly, you will begin to experience the benefits of a good night's sleep.
There is a large variety of sleep aids available. Some sleep aids may help, while others may not. Each sleep aid nutrient has specific pathways that work best for different people. Gaba, for example, works better for those with adrenal fatigue and is adrenal-dominant, while 5-HTP is usually more effective for the thyroid-dominant type. Because each body behaves differently in response to different types of sleep aid nutrients and the predominance of paradoxical reactions in Adrenal Fatigue, the experienced clinician will employ different combinations of natural compounds for maximum effect. Because of the multiple pathways involved in the sleep mechanism on different parts of the mind and body, some trial and error is usually required.
Remember, if you're struggling with sleep issues and need guidance on finding the right solution, don't hesitate to call us at +1 (626) 571-1234. We're here to help you on your journey to better sleep.
Dr. Lam's Key Questions
What can we do when vivid dreams cause insomnia and sleep maintenance?
You may want to find out the underlying issues that cause you to have vivid dreams.
How does taking Seriphos benefit you when you have Adrenal Fatigue?
Seriphos may help balance or lower cortisol for some with high cortisol levels with Adrenal Fatigue. Some people, however, can have paradoxical reactions with the opposite outcome.
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