Did you wake up feeling refreshed this morning? Or were you tired? Did you know that 33 – 50% of the population don’t get a good night’s sleep?
Let’s look at what insomnia is, acute versus chronic, how poor sleep affects us especially after 40, how it can cause weight gain (which most of us don’t want), worsen pain, and increase digestive issues (as well as other health conditions), and what you can do to help.
What is Insomnia?
Insomnia is a common sleep disorder that includes having trouble falling asleep, staying asleep, waking up during the night, having trouble falling back to sleep, and/or waking earlier than desired.
It can be short-term (acute). Maybe you were sick and haven’t been able to sleep well due to chest congestion, or maybe you’re waking up with a sick child or spouse. Or maybe you’ve been stressed at work due to a project you’re thinking about at night or having relationship issues. Acute is defined as lasting one night to a few weeks. Long-term, or chronic, insomnia lasts from three nights a week for 3 months or it lasts longer.
What are Symptoms of Insomnia?
Fatigue
Irritability
Depression or anxiety
Problems with concentration or memory so inability to focus or think normally – problems with decision making
Digestive issues – yes, it can cause stomach issues like cramping, constipation, pains, sluggish digestion
Weight gain
Now if your insomnia becomes chronic, the lack of sleep can negatively affect your physical, mental, and emotional health. Some things it may contribute to are:
- Hypertension, heart disease, and stroke
- Diabetes
- Mood disorders like long-term depression and anxiety
- Weight gain and obesity
- Driving accidents and injuries
How Common is Insomnia?
I mentioned it affects 33 – 50% of the adult population. In America about 70 million Americans are affected by insomnia. It affects more women than men, probably due to hormonal issues, pregnancy, peri-menopause, and menopause.
How Much Sleep Do You Need?
It varies per individual, but most adults need about 7 – 8 hours per night to function at their best. The quality of your rest is just as important as how much, though. So if you’re just tossing and turning, you’re not getting adequate sleep either.
What Causes Insomnia?
There are many factors including environmental, physiological, and psychological such as:
Life stressors – job, relationships, finances, health of yourself or loved ones
Anxiety disorders and depression
Chronic diseases like cancer
Chronic pain such as arthritis, fibromyalgia, headaches
Gastrointestinal issues including heartburn, diarrhea, IBS, Crohn’s, Ulcerative Colitis, abdominal pain
Hormone fluctuations due to menopause, thyroid diseases, pregnancy
Medication side effects
Neurological disorders like Alzheimer’s Disease
Sleep disorders such as restless leg syndrome or sleep apnea
Who is Affected by Insomnia?
Both men and women are affected although women more often probably due to hormonal fluctuations of pregnancy, perimenopause, and menopause. Progesterone declines in perimenopause and menopause which can cause a disturbance in balance between progesterone and estrogen leading to hot flashes, insomnia, and other symptoms. And progesterone is a calming and relaxing hormone so less of it causes poor sleep.
If You Have GI Issues or Autoimmune Conditions, How Does Insomnia Worsen Your Symptoms?
Sleep deprivation can cause your body to produce more cortisol which is your main stress hormone. When this happens, your hormonal balance is off. An imbalance of hormones can lead to intestinal permeability or leaky gut which allows toxins and large food particles to pass through the digestive system into the bloodstream instead of into the large intestine allowing you to eliminate them. Instead they pass into your body causing bloating, inflammation, stomach pain, and food sensitivities.
Also, when we are exhausted from insomnia, we often make poor food choices — craving unhealthy foods with lots of sugar, fried, and processed foods. When we overeat these foods, it can lead to an overgrowth of harmful bacteria which then can cause bloating, diarrhea, nausea, heartburn, and abdominal discomfort.
If you already have pain, poor sleep can increase your pain. Why? Because one thing that happens during sleep is cellular repair and implementation of the growth hormone But if you don’t sleep well, then your body isn’t able to regenerate, repair, or heal. So you’ll feel pain more – whether that’s in your digestive system, joints, head, muscles, etc. It’s a cycle because oftentimes pain such as joint pain or digestive discomfort keeps us from sleeping and then poor sleep makes the pain worse.
When you don’t sleep, your insulin resistance increases which affects your blood sugar levels. It increases the amount of glucose in your body which long-term may lead to type 2 diabetes, weight gain, and obesity.
When we sleep, cytokines are produced to help fight infection and inflammation. We know in autoimmune diseases, which includes RA, MS, Crohn’s, Ulcerative Colitis, and Hashimoto’s thyroiditis, patients have more inflammation. So if you’re not sleeping well, then the antibodies to fight the inflammation and infection are reduced.
Also, when you don’t get enough sleep, you actually are setting yourself up to gain weight. Sleep deprivation increases ghrelin levels (the hormone that stimulates your appetite so you eat more) and decreases leptin (the hormone that makes you feel full so you stop eating). So the less sleep you get, then you’re throwing these hormones out of balance.
I hope you can see how sleep is more important than we often think! But there is good news.
What Can You Do?
There are behavior and lifestyle modifications you can make regarding sleep. We sometimes call these part of a sleep hygiene. These are things you do have control over such as:
-Not eating large meals right before bed – so stop eating 2-3 hours before bed.
-Not having caffeine within 7 – 10 hours of bedtime (some people can’t have it past noon). I know – you’re tired so you want that coffee or chocolate in the afternoon to give you energy but it can have counterproductive outcomes. There are better ways to increase energy especially later in the day.
-Exercising earlier in the day, not within 2 hours of bedtime
-having a regular bedtime routine to help you wind down
-Not looking at electronics 30 minutes before bed
-Unwinding and relaxing with soft music, warm bath, good old-fashioned book.
-Connecting with loved ones
*Be sure bedroom is dark, quiet, and cool. You may need an eyemask or earplugs.
Now if you’re having chronic insomnia (remember 3 X a week for several months) and have tried these sleep hygiene techniques but nothing is helping, you need to see your medical practitioner. Some will recommend medication. But be cautious because it can have side effects. It’s really intended for short-term purpose.
I’ve also been asked about a more natural supplement you can buy called melatonin. Melatonin is actually a hormone your body produces to help you sleep. Normally our bodies produce it when the sun goes down at nighttime. But some people are low in it so taking additional melatonin may help. However, melatonin can cause side effects as well so don’t begin without checking with your doctor. And usually melatonin is only to be taken temporarily, not long-term.
And then some people may need to have a sleep study done because there is a possibility you have sleep apnea, which is when you actually stop breathing during the night. This is, of course, dangerous. So listen to your body and if you’ve tried sleep hygiene methods and still have problems sleeping, talk to your medical practitioner for further assessment.
Link to youtube video: https://youtu.be/FcwSoIdkBvw
I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
