Can sleep deprivation make you feel nauseous? The answer is yes. Sleep deprivation can definitely lead to nausea and other uncomfortable symptoms. In this article, we will explore the link between sleep deprivation and nausea and offer some tips on how to deal with nausea caused by poor sleep quality, so you can wake up feeling healthier and ready for your day.
Tips To Relieve Nausea Caused By Sleep Deprivation
We've all been there before – you're exhausted from a long day, and you just want to crash into bed. But when you finally do, you can't seem to fall asleep. You toss and turn for what feels like hours until you finally drift off into a restless sleep. The following day, you wake up feeling groggy and out of sorts. You may even feel nauseous.
So, is it lack of sleep making you feel ill? Possibly. When you don't get enough sleep, your body doesn't have time to rest properly and recover. A lack of rest can cause a host of health issues and symptoms, including nausea.
There are also other reasons why sleep deprivation and nausea might be experienced simultaneously. For example, those with anxiety or depression may be more likely to experience both sleep deprivation and nausea. And if you're pregnant, changes in your hormones can also lead to nausea, which can, in turn, lead to sleep deprivation.
Whatever the reason for your upset stomach, it can be a frustrating and debilitating feeling. Luckily, you can do a few things to ease nausea and get some much-needed rest.
How Do I Stop Feeling Nauseous When I'm Really Tired?
If you're feeling nauseous due to sleep deprivation, there are several things you can do to ease the symptoms.
- First, try to get some rest. This may seem difficult if you're nauseous, but even a short nap can help. If you can't fall asleep, try lying in a dark, quiet room and focusing on your breath.
- Drink lots of fluids, especially water. This keeps you hydrated and may help ease nausea. Sip slowly, and avoid drinking too much at once.
- Eat small but frequent meals instead of large ones to prevent an upset stomach. If you're feeling particularly nauseous, you can try eating small, bland snacks like crackers or toast.
- Avoid trigger foods. If certain foods make your nausea worse, avoid them. Some of the most common trigger foods for upset stomachs include spicy foods, fatty foods, and dairy products. Caffeine and alcohol can act as triggers for some people.
- Get some fresh air. Sometimes, all you need is a change of scenery and some deep breaths. Step outside for a few minutes to breathe in and out deeply. This often works well to reduce drowsiness.
- Try relaxation techniques. If you're feeling anxious, stressed, or have a headache, try deep breathing exercises or progressive muscle relaxation to relieve tension.
- Some individuals also find that taking over-the-counter medications can help relieve symptoms, especially when it comes to gastrointestinal problems.
Lastly, talk to your doctor. The doctor can prescribe medication to ease nausea and help you get the rest you need. Medical professionals can also give you information on preventing fatigue and screen you for possible underlying health conditions that may affect your sleep cycle or overall health.
How Can You Prevent Sleep Deprivation?
The best way to deal with sleep deprivation is to prevent it in the first place.
Here are a few tips to help you achieve restful sleep through the night:
- Create a regular sleep schedule and stick to it as much as possible. This can train your body to a healthy sleeping rhythm.
- Avoid caffeine and alcohol before bedtime. These products may disrupt sleep and lead to wakefulness during the night.
- Create a relaxing bedtime routine. This can help cue your body that it's time to sleep. Try reading a book or taking a warm bath before bed.
- Make sure your sleeping environment is dark, quiet, and cool. This can help you fall asleep and stay asleep through the night.
- Limit screen time as much as possible before bed. The light from screens can disrupt sleep.
Get up and move during the day. Exercise can help you feel sleepy at night.
If you're still struggling to get enough sleep after working on your sleep patterns and changing your lifestyle choices, discuss your sleeplessness with your physician and seek a diagnosis for any health conditions or sleep disorders, like sleep apnea or snoring, that may be causing sleep loss.
Once diagnosed, your doctor can offer treatment options like mouthguards, supplements, or medication.
We offer more details on each potential solution below.
Melatonin is a hormone that is naturally produced in the body and helps to regulate sleep. Melatonin supplements can be taken to help with insomnia and assist in achieving deeper sleep. Research has shown that melatonin is often beneficial for people who have jet lag or work irregular hours, but it's not for everyone. Melatonin can be taken as a gummy or in pill form.
When taking melatonin, following the package's directions is essential. If you take too much, it may cause unpleasant side effects.
VitalSleep Anti-Snoring Mouthguard
If you're looking for an effective and comfortable solution to snoring, look no further than the VitalSleep mouthguard. This device is made from soft, flexible FDA-approved materials that are 100% USA-sourced and gentle on your gums. The material can be custom-molded, so the mouthguard fits comfortably over your teeth, making it extra effective and an excellent fit for just about anyone. It's also easy to clean and adjust.
VitalSleep is an affordable and effective way to reduce snoring and get the rest you need.
Your doctor may prescribe medication to encourage sound sleep if they feel it is necessary. Many different types of sleep medication are available, so be sure to discuss all your options with your doctor to determine which one is right for you.
Some common sleep medications include:
- Benzodiazepines: These can help to promote relaxation and are often used to treat anxiety disorders.
- Antidepressants: These can be used to treat depression and can also help with sleep.
- Antihistamines: These can be used to treat allergies and cause drowsiness, making them practical for insomnia in some cases.
Regarding sleep medications, many others are available for those struggling with exhaustion due to sleep loss. Always discuss the potential side effects and risks of sleeping medications with a medical professional before taking them. And once you've started medication, follow all directions provided by your doctor or pharmacist carefully.
Dealing with Sleep Deprivation: Other Popular Solutions
In addition to the solutions mentioned above, many sleep products and activities are designed to help people get to sleep and improve their sleep duration.
Some products and activities for those with sleep problems include:
- Weighted blankets: These can help some people feel more relaxed and can be useful for those with anxiety or restless leg syndrome.
- White noise machines: White noise can block disruptive sounds and create a calming atmosphere.
- Earplugs: Earplugs can block out noise and enable a restful environment.
- Yoga or other stretching exercises: Yoga can help to relax the mind and body and can be soothing for those with anxiety or stress.
- Acupuncture: Acupuncture often facilitates relaxation and can be used to treat pain, migraines, and other conditions.
- Eye masks: Eye masks can block light and promote relaxation.
These products and activities are readily available locally or online for most.
Common Questions About Sleep-Related Nausea
Many people underestimate the daytime effects of a poor night's sleep. Many of us expect to simply power through our day with the help of caffeine. You think all you need is a good cup of coffee! And when you find you don't feel well enough to perform at high levels, or maybe even to make it into work, you may have some questions. You may also become worried about your overall health.
At VitalSleep, we've seen the results of many sleep studies. We know that sleep deprivation, whether caused by snoring or another problem, is a significant issue that deserves your attention. We want you to get the answers you need to live a healthy, active life.
Below, we answer some common questions about sleep-related nausea, its causes, symptoms, and consequences.
Why Does Lack of Sleep Make You Feel Dizzy?
There are a few reasons why not getting enough sleep can make you feel dizzy. First, when you're sleep deprived, your body isn't able to regulate its blood pressure properly. This can lead to dizziness and lightheadedness.
Additionally, dehydration can cause dizziness, and since sleep deprivation and dehydration are sometimes linked, that can be another reason you might feel dizzy when you're not getting enough rest.
Do Other People Experience Nausea When They Get Little Sleep?
It is somewhat common to feel nauseated when you haven't had enough sleep. That said, the answer to this question is yes. Millions of people have difficulty sleeping every night, and many of those people experience ill effects, like nausea, in the morning.
So, Why Do Our Stomachs Bother Us When We Haven't Slept Well?
There can be a few reasons. First, as we said before, when you're sleep-deprived, your body has trouble regulating its blood pressure, and high and low blood pressure can cause nausea. Your body can also have difficulty controlling blood sugar levels with little sleep, another reason for sickness. And dehydration can be a factor.
Finally, inflammation may also play a role. When you're sleep-deprived, your body may react with an immune response, producing pro-inflammatory cytokines. This can lead to inflammation that results in nausea.
Can Nausea Actually Cause Sleep Deprivation?
Unfortunately, getting into a vicious cycle of nausea and sleep deprivation is not uncommon. Sickness can actually cause sleep deprivation instead of the other way around. If you're feeling nauseous, it can be challenging to fall asleep or stay asleep. And if you can't get enough rest, you may start to feel even more nauseous during the day. Many people who deal with chronic stomach problems experience sleep disturbances regularly.
The quote below from the National Library of Medicine shows just how prevalent the issue is:
Approximately one-half of the adult American population has been reported to suffer from some degree of sleep disturbance . Data from tertiary referral patients suggest that up to 70% of patients with irritable bowel syndrome (IBS) and functional dyspepsia, conditions also highly prevalent in the general population , report having sleep disturbances, irrespective of anxiety and depression scores . ncbi.nlm.nih.gov
Does Not Sleeping Cause Shaking?
Yes, not getting enough sleep can cause both shaking and queasiness. In fact, sleep deprivation can lead to a variety of uncomfortable symptoms that can make it difficult to function during the day. The shaking and nausea may also be due to an underlying health condition, which can cause you to sleep poorly, compounding the problem.
What Are Some Other Symptoms of Sleep Deprivation?
The impact of sleep deprivation can be severe. In addition to gastrointestinal symptoms like nausea, diarrhea, gas, and constipation, sleep deprivation can cause a number of other symptoms.
These may include:
- Difficulty concentrating
- Dizziness or shaking
- Increased appetite
- Muscle tremors
Whether you have one symptom or many, it's critical to pay attention and seek advice from a doctor or other medical professional.
What Are the Long-Term Consequences of Sleep Deprivation and Nausea?
According to the Centers for Disease Control and Prevention, sleep deprivation can lead to some chronic health problems, including:
- Weight gain and obesity
- Long-term lack of energy
- Increased blood pressure
- Heart disease
- Joint Pain
- Blood sugar and insulin regulation problems
You may also notice an increase in your heart rate (or tachycardia) as a result of poor sleep.
When to Talk to Your Doctor
We all have trouble sleeping from time to time due to stress at home or work, a crying baby in the household, a noisy neighbor, or another disturbance. But if you're regularly experiencing symptoms of sleep deprivation and there's no apparent cause, it may be a sign of a bigger problem. If you can't seem to get enough rest or constantly feel nauseous, you should seek guidance from a doctor as soon as possible. However, this doesn't mean you should panic! A doctor can help you identify the origins of your symptoms and develop a plan to address the issue, so you can live healthily and happily.
There's no reason to live in pain or distress when there are typically many ways to reduce instances of low-quality sleep! The solution may be as simple as changing your sleep routine or environment, taking medication, or wearing a mouthguard, like VitalSleep, to combat snoring.