Top 4 Causes of Nighttime Restlessness—and How ... - UPMC

Although it's normal to experience an occasional night of tossing and turning, chronic restlessness can have a major impact on your quality of life, ... COVID-19VaccineInformationandUpdates ReadtheLatest UPMC > OurServices > CentralPa. > ... > SleepMedicine > CommonSymptomsofSleepDisorders > NighttimeRestlessness SleepMedicine RequestMoreInformation PediatricSleepMedicine SleepStudies CommonSymptomsofSleepDisorders NighttimeRestlessness SleepApnea SleepMedicine RequestMoreInformation PediatricSleepMedicine SleepStudies CommonSymptomsofSleepDisorders NighttimeRestlessness SleepApnea Top4CausesofNighttimeRestlessness—andHowtoManageThem Gettingagoodnight’srestisimportantforsomanyreasons.Allowingourbodiesandmindsto“reset”iscriticalforcognitiveandmemoryfunction,moodstabilization,andcellularrepair.Unfortunately,noteveryonegetstheresttheyneed.Whetherit’sanewbabyorpuppy,racingthoughtslateatnight,orsimplytoomany“todo’s”onourlists,plentyofthingstemporarilyinterferewithgettingtherecommended7-9hourseverynight.Still,moreAmericansarefindingthataregularrestfulnight’ssleepisnothingmorethanadream.  Althoughit’snormaltoexperienceanoccasionalnightoftossingandturning,chronicrestlessnesscanhaveamajorimpactonyourqualityoflife,causingdaytimesleepiness,irritability,weightgain,andevenloweryourimmunitymakingyoumorevulnerabletoviruses.Thereareseveralfactorsthatcontributetonighttimerestlessness,whichweaddressinthisblog.Ifyouexperienceoneorseveralofthese,talktoyourprimarycareprovider.Youalsomaybereferredtooursleepcenterforfurtherevaluation. RestlessLegsSyndrome Diet Obstructivesleepapnea Poorsleephygiene Hormones Stress Latenightexercise/workschedule RestlessLegsSyndrome RestlessLegsSyndrome(RLS)isusuallydefinedasapersistentneedtomoveyourlegsduetocrampingorunpleasanttingling,burning,orcreepingsensationswhichcanmostoftenberelievedbymovingaroundorgettingoutofbed.Doctorsdon’tknowwhatcausesRLS,buttheysuspectitmaybehereditary.WomenaremorelikelytosufferandtheonsetofRLSusuallyoccursafterage45.ThereisnospecifictestforRLS,butyourdoctorcandiagnosetheconditionbasedonyourdescriptionofyoursymptoms.Inadditiontoapersistentneedtomoveyourlegs,patientswithRLScommonlydescribesymptomsthataretriggeredbyrest,relaxation,orsleepandbecomeworseatnight.Symptomsareusuallyabsentorimprovebymorning. BecausethereisnocureforRLS,treatmenttypicallyfocusesonmanagementandminimizingsymptoms.Yourdoctormayprescribemedicationtohelpcontrolsymptoms,butthosesufferingmayneedtotryvarioustypesbeforeknowingwhatworksbestforthem.Lifestylechanges,suchaslimitingcaffeine,tobacco,alcohol,andaddingregularexerciseandrelaxationtechniquessuchaswarmbathsormassage,maybehelpfulincontrollingRLS. Ifleftuntreated,theconditioncanworsenandnotonlyimpedesleepandcontinuetodecreasetheamountanddisruptthequalityofsleepneeded,italsocanleadtodepressionandanxiety.Keeptrackofyoursymptoms,medications,lifestylechangesandtalktoaboardcertifiedsleepmedicinephysiciantohelpdiagnoseanddetermineyourplanofcare. Diet RememberhowyoufeelfollowingaThanksgivingdinner?Allyouwanttodoislieonthecouchandnotmove,becauseyouaretiredfromtoomuchfood.Yet,inbecomingacouchpotato,you’realsoslowingthedigestiveprocessandthebodycan’tfunctionthewayit’sdesigned.Ittakes20minutesforthebraintosignalyou’refull.Whenyouovereatandconsumetoomanycaloriesasaresultofeatingtoomuchtoofast,yourorganshavetoworkharder. Inordertobreakdownthenutrients,thestomachproducesextraenzymesandhormones.However,inthecaseofoverindulging,acidsbackupintotheesophagusandalsocancauseheartburn.Thelongandtheshortstoryisthatit’sneverbeneficialtothebodytoeattoomuchtooclosetobedtime.Theburping,burning,andbulgingstomachcanleaveyoufeelingsluggish,butunabletorelax. Consumingfoodsthatcontaincomplexsugarsorrefinedcarbohydratesbeforebedtimealsocanstimulateyou,preventingyoufromfallingintodeeperstagesofsleepandcausingyoutowakeupfrequently.Alcoholicbeveragesandcaffeinealsoinhibitanuninterruptednight’ssleep,becausetheyinterferewiththebody’scircadianrhythms.Thisnatural,internalprocessregulatesthesleep-wakecycleandrepeatsroughlyevery24hours. Caffeineaffectsthecardiovascularsystemthroughheartrateandbloodpressure.It’simportanttonote,too,caffeinecanhavea‘half-life’of4to6hours.Thismeansthestimulantstillremainsinyourbodyforhoursafterconsumingit.Multiple,rapidconsumptionmaynotallowyourbodytoclearthemasquickasasinglecaffeinatedbeverage. Don’tthinkit’sjustthosehighoctanecupsofJoeorfancylattes,eitherthatharborcaffeine.Teas,chocolate,soda,andpopularenergydrinkshavetheirownlevelsofcaffeineineach,whichmeanstheycanbeasdisruptiveascoffeewhenyou’rereadytowinddown. Whenanindividualintroducescaffeineintotheirsystem,bloodvesselsconstrictandexpand,whilestomachacidsandurineoutputincrease.Frequenturinationisanotherreasonpeoplewakeinthemiddleofthenight,andcaffeinealsoisadiureticmeaningplanonseveralmiddle-of-the-nightbathroomvisits. Alcohol,ontheotherhand,isasuppressant.Whileitmaymakeyoufeelsleepierthanusual,itseffectstakeitstollonthequalityandquantityofsleepafterimbibing.Forone,itreducestheRapidEyeMovement(R.E.M.)stageofsleep,whichisthedeepestandmostrestorative.Thisoccursroughly90minutesintooursleepcycle.Andthemoreonedrinks,themoredisruptionstheycanexpectduringthenight. Alcoholalsoraisesourinternalbodytemperaturescausingnightsweatsandisknowntoalsosuppressbreathingandmaytriggersleepapnea,whichhappenswhenanindividualstopsbreathingperiodicallyduringthenight(whichisaddressednextinthisblog). Thebottomlineiswhenitcomestodiet,you’reincontrolofpreventingcertainsleepdisturbancesbykeepingeveningsnackandmealportionssmallandbyconsuminghealthieroptionsinsteadofsimpleorrefinedsugar,carbs,andfat-ladenfoods.Peanutbutterontoast,yogurtandfruit,orstringcheeseandwholegraincrackerswillsatiateyouwithoutstuffingyou.Finally,curboreliminatealcoholandcaffeinehoursbeforebedsoyouhavetimetoproperlydigest. ObstructiveSleepApnea Obstructivesleepapneaisacommon,yetseriousconditionthatcausesyourbreathingtorepeatedlystopandstartduringsleep.Nearly30millionU.S.adultssufferfromit.Whenthemusclesoftheupperairwayrelaxduringsleep(andevenmoresobygravitywhensleepingonyourback),thepassageisnarrowedandcanbecomeblocked.Thislimitstheamountofoxygentothelungsandusuallyresultsinsnorting,coughing,orchokingnoisesasthebodytriestobreathe.Attimes,thismayoccurhundredsoftimesduringthenight,wakinganindividual–andtheirpartners–fromslumber. Thelackofoxygenlong-term,ifleftundiagnosedandtreated,candomuchmorethancauseyoutofeelgrumpyandgroggythenextday.Itcanalsobringwithitheartdisease,stroke,highbloodpressure,pre-diabetesordiabetes,anddepression.Ifyourdoctorsuspectsyouhavesleepapnea,heorshewillreferyoutospecialistforasleepstudy. Duringasleepstudy,breathingandothervitalsignsaremonitoredtofindtheoriginoftheproblem.Sleepapneacanbesuccessfullytreatedwithlosingweight,changingyourdiet,andgettingmoreexercise.However,iftheselifestylechangesdonotwork,acontinuouspositiveairwaypressure(CPAP)devicemayberecommended,oranotheroralappliancetoensureopenpassagesduringsleep.Sometimes,surgerymaybenecessary. PoorSleepHygiene Justasit’simportanttobrushourteethandusesoapintheshower,thereisanaspectofpreparingourbodiesforrestbyfollowingaroutine.Whenitcomestosleephygiene,itmeansadheringtohabitsthatensurearegularbedtimescheduleandenvironmentconducivetoagoodnight’srestwithoutanyinterruptions.Consideryoursensesinpreparingforbed–specificallysight,sound,andtouch. Acool,dark,quietroomisoptimalforacomfortablenight’ssleep.Limitingtheuseandpresenceofelectronicdevicesinthebedroomhasproventobeasuccessformany.Withoutthebeeps,blips,buzz,andbrightlightsofaTV,iPad,orsmartphone,wearenotstimulatingoursensesandtherefore,allowthebodysystemstobeginwindingdown,whichcantake4-5hourspriortofallingasleep.Allelectronicsshouldbeoffatleastonehourbeforethelightsgoout.Whitenoise,intheformofamachineorperhapsanoscillatingfan,canlullsometosleepandisadifferenttypeofnoisethansporadicinterruptionsfromelectronics. Thebody’scoretemperaturealsodropsinpreparationforsleep.Conversely,thebodytemperaturerisestowardsunrisetostimulatewakefulness.Foranyonewhohaswokeninthemiddleofthenightinasweatorkickingoffcovers,theydon’tneedscientificfactstoconfirmcoolerisbetter.Still,expertsagreethatabedroomtemperaturebetween60and67degreesFahrenheitisbestforsleeping.Andwhilemostpeopleliketosleepinontheweekendsortheirdaysoff,sleepspecialistssuggeststayingwithinaonehourtimeframefromourusualbedandwaketimestokeepourbody’sinternalclocksconsistent.Toomuchsleepcanbeasdetrimentalastoolittle,soavoidlingeringinbedontheweekendsandkeeparegularsleepschedule. Thegoodnewsisthatmostproblemswithsleephygienecanbeeasilycorrected.Ifanyoftheaboveissuesmaybecausingyoutoberestlessatnight,youshouldavoiddaytimenaps,whichcanhindernighttimerest,andheedtheadviceofpoweringdownelectronicsandestablishingadark,coolbedroom. Aswithmostrecommendationswhenitcomestoouroverallhealth,propernutrition,regularexercise,andexposuretonaturallightduringthedayalsoarehelpfulinmakingsureyoufeelrefreshed,rested,andreadytobothstartandendyourdayonapositivenote. Hormones Frompregnancytomenopause,women’shormonesplayasignificantroleinsleepquality.Hotflashes,nightsweats,frequenturination,andgeneraldiscomfortcanbeattributedtothedroporincreaseinhormonelevelsdependinguponwhatiscausingthem.Thesedisturbancesoftenoccurinthefirsthalfofthenightwhenwomenaretryingtofallsleep.Whilebothexpectingachildandnearingtheendofone’smenstrualcycleistemporary,forthosesufferingduringthemonthsoryearsduringtheirexperience,itcanseemlikealifetime. Whilenoteverywoman’sexperiencesarethesame,it’ssafetoassumemostwomenwithgrowingbelliesorthoseinthroesofmenopausewillexperiencesleepproblemsfromtimetotimesinceourbiologyispredicatedonhormones.This,ofcourse,makeswomenmorevulnerabletorestlesssleep. Therearedeclininglevelsofthehormoneestrogenlongbeforemenopauseactuallyoccurs.Estrogensupplementsmaybeanoptionforsome,althoughnoteverywomanisacandidateforhormonetherapy.Guidedimagery,suchasmediation,andenvironmentalfactorsplayaroleinhelpingwomenfindapeacefulnight’srest–similartosomeoftheothersleepdisturbancesolutions.It’simportanttotalktoyourdoctoranddetermineifyourmenstrualcycleortheabsenceofitisattherootofyourinsomniaornighttimewaking.Therearemanyfactorsandconditionsthatcouldpointtonightsweatsorirritability.Forexample,lowestrogenlevelscausingsleepdisordersinpostpartumwomenarealsoassociatedwithdepression. Interestinglyenough,somebirthcontrolpillsmayalsocausesleepdisturbances.Thosewomenstillgettingtheirperiodsmayalsohaveadifficulttimeduringtheircycleswithcramping,nausea,orheavybleedingthatcanalsointerferewithrest.Heatingpads,awarmshower,over-the-countermedication,chamomiletea,andyogacanbenefittheseminorformsofdiscomfortthatareamajorproblemeachmonth.Asalways,it’simportanttotalktoyourdoctoraboutyoursymptoms,severity,andfrequencysothataproperdiagnosisandremediesaregiven. Stress Everybodyexperiencesitthankstohecticworkschedules,familyobligations,healthsituations,majorlifestylechanges,andevencelebratorymomentsthatrequiretimeandefforttoplanandattend.Stressisapartoflifeandwhileacutestresscanmotivateandhelpusfocusonatask,chronicstresshasseriousramificationsandrestlesssleepisoneofthefirstsignsofaproblem. Tossingandturningovereverythingthatneedstobeaccomplishedthenextday,theargumentyouhadwithyourbossorsignificantother,moneyproblems,orperhapshavingreceivedanunfavorablehealthdiagnosiscanlingerifyoudon’taddresstheissue.Allowinganythingtointerferewithsleepisn’tgoingtochangeasituationthateveningorprepareyoumentallyandphysicallyinfindingasolutioninthelightofday. Takingcareofyourselfisasignificantstepone,aswellasadmittingyoumayneedalittlehelp.Delegatingtasksathomeandintheworkplacecanhelplightenyourloadandassistyouingettingyourtaskscompleted.Sometimesweassociateaskingforhelpasaformofweakness,wheninfact,it’sanactofempowerment.Nobodycandoitalleverydayandsomepeoplehavecertainresources,skills,andtimethatcancomplementourownstrengths. Whetherit’shelpingpreparedinner,transportationtoappointments,orsimplyguidanceduringadifficulttransitioninyourlife,reachingouttootherscanonlybenefityouandbelieveitornot,alsomayhelpthem.Peoplewanttobeusefulandappreciated.It’snotaburdentoleanonthosewhoofferorwanttohelp. Intheinstanceofmoreseriousstressorssuchasadeathinthefamily,majordiagnosis,lossofemployment,orfinancialcrisis,seekingprofessionalhelpintheformofacounselor,financialadvisor,orspiritual/religiousguideisencouraged.Theanxietyandemotionaltumultofanyofthesescenarioscancreatechronicstressinthebodyandthatiscounterproductivetotherestthebodyneedstohealorrepairitself. Chronicstressthreatensourhearthealthandcanleadtoaheartattack,abnormalheartrhythms,andevenstroke.Inalessdramaticreaction,ourwaistlinealsocantakeatollassomepeopleeatordrinktodealwithemotionsandfindsolaceintheirfavoritefoods.Whenitcomestosleep,thereneedstobeacommitmentof7-9hoursforadults.Onceagain,maintaininghealthylifestyleritualsarenecessaryandcritical,alongwithseekingextrahelpforwhateverweighsonyourmind.Becauseitmostcertainlywillalsoaffectyourbody. Lifestyle Fromshiftworktoexercisinglateatnight,orevenourhabitofwatchingNetflixfartoolong,thereareaspectsofourlifestylethatcannegativelyaffectoursleep.Whenroutinesareoffornon-existent,thebody’sinternalclockorcircadianrhythmstakeamajorhit.Ifworkingovernightisthewayyouearnapaycheck,thereisn’tmuchyoucandoabouttraditionalsleephours,butthisiswheresleephygieneisimportantasoutlinedearlierinthisblog.Maintainingaroutine,comfortablesleepenvironment,andlimitingstimulantsbeforebed,allcanhelpgetyouontrackdespiteworkingintheeveninghours. Inthecaseofshiftwork,thebodycannotregulateitsproductionofmelatonin,thenaturalhormoneproducedbythebraintosignalsleep.Researchhasshownaslittleas0.5mgintheformofatablettakenseveralhoursbeforesleepcanaidintheprocess.It’salsoimportanttorecognizethatwhileyoumayleaveworkwithalongto-dolist,sleepisimperativeforyouroverallwell-beingandabilitytostayalertanddoyourjobagainthenextday.Sodonotcompromiseproperrestandtrytodotoomuchwhenyoushouldbesleeping. Whenitcomestothetopicofexercise,it’sproventhatphysicalactivityhelpswithloweringbloodpressure,cholesterol,andreducestheriskofchronicillnessanddisease.Regularexercisealsoimprovesyourmood,sleepquality,andyourappearance.Remember,ifyou’restressedoutandanxious,you’renotlikelygoingtosleepwell,sowiththatinmind,exercisehelpstoburnnotonlycalories,butalsothatnegativeenergy. Yet,exactlywhenanindividualshouldexerciseremainsquestionableamongmany.Whatresearchhasdeterminedisthattheearlybirddoesn’talwaysgetthewormORthebenefitsofmorningexercise,butratherestablishingahabitandrespectingthebodywillyieldlong-termsuccess.Expertsalsosayit’saboutintensitycoupledwithtiming.Inotherwords,whateveryourchosenphysicalactivity,ifit’swithinanhourofbedtime,choosewisely. Abriskwalkversusaspinclassorrunmayactuallyhelpyousleepbetter.Atiredbody,afterall,isalreadypreppedforsleep.Followyourchosenactivitybyawarmcupofdecaftea,abath,mediation,andotherwiseallowingthebodyandmindtorelaxbeforeturningin.Incorporatingexerciseintoyourlifestyleisimportantforyourgeneralhealth,period.Soifnighttimeistheonlytimetosqueezeinyourworkout,expertssaythebenefitsfaroutweighanydisadvantages. 8.5.2 UPMCCentralPa.Portal UPMCCentralPa.Portal providespatientsacrossthecentralPennsylvaniaregionwithsecureaccesstotheirhealthinformation.Itisthefastestwaytosendamessagetoyourdoctor,refillprescriptions,gettestresults,andscheduleandmanageappointments,includingvideovisits. Log-InorSignUpToday ContactUPMC Whenitcomestohealthcareforyouandyourfamily,UPMCishere.It'seasytofindtherightdoctor,healthscreeningsandprograms,classesandmore. Contact UPMCPatientPortals Yourhealthinformation,rightatyourfingertips.SelectMyUPMCtoaccessyourUPMChealthinformation.ForpatientsofUPMC-affiliateddoctorsinCentralPa,selectUPMCCentralPaPortal. PatientsofUPMCColeshouldselecttheUPMCColeConnectPatientPortal. TheportalforallUPMCpatientsEXCEPTthoseinCentralPa. SignintoMyUPMC TheportalforUPMCpatientsinCentralPa. SignintoUPMCCentralPAPortal TheportalforUPMCColepatients. SignintoUPMCColeConnectPatientPortal Gethelpchoosingtherightpatientportal SCHEDULEAPPOINTMENT FINDADOCTOR COVID-19UPDATES FINDACAREER PAYABILL