Poor Sleep

Not getting enough hours sleep can have serious consequences on your health, particularly if ongoing or if sleep deprivation is severe.  

How Many Hours Sleep Do you Need: Click  to see
How much Sleep

From Visually.

Not sleeping well can be a sign that you are stuck on a survival/stress windup loop, it can also lead to windup, fatigue and many unpleasant symptoms: physical, emotional, mental. In fact lots of symptoms and conditions can be worsened by poor sleep.


Poor Sleep and Insomnia can cause or worsen: Click  to see


Poor sleep quality can cause or worsen:

  • Brain fog or cognitive dysfunction (R, R2
  • ADHD (R
  • Irritable Bowel Syndrome (IBS) and Irritable Bowel Diseases (IBD) (R
  • Autoimmune diseases (R
  • Weight gain (R), and difficult weight loss (R
  • Insulin resistance (R
  • Allergies (R
  • Eczema (R, R2, R3
  • Asthma (R
  • Frequent infections (R, R2
  • Poor wound healing (R
  • Metabolic syndrome and diabetes (R, R2)
  • Non-alcoholic fatty liver disease (R)
  • High blood pressure (R
  • Heart disease (R, R2
  • Weight loss in thin people (because poor circadian rhythm reduces insulin) (R, R2
  • Loss of muscle mass (R
  • Thyroid problems (R
  • Anxiety and depression (R
  • PTSD (can cause insomnia, but those who don’t sleep well are also more predisposed to PTSD) (R
  • Acne (R
  • Stomach ulcer (R, R2
  • Intestinal permeability (leaky gut) (R
  • Other digestive problems (R
  • Infertility and pregnancy loss (R)


Improving Sleep should be high on your priority list.

Improving sleep will be easier for some than others.  Sometimes medications or supplements can help, but these must be taken wisely and cautiously.  Reported beneficial for improving sleep by many with fibromyalgia or Chronic Fatigue Syndrome is low dose Amitriptyline.

Improving sleep may require addressing many lifestyle, environmental, dietary and health issues. See here for common causes of sleep disorders.

Some Resources that may help you improve your sleep

Here are some strategies you can try:- 

Use your senses to create a bedroom that will help you get a good nights sleep

(see these guides from the sleep foundation.

Create an Allergen and Environmentally Friendlier Bedroom

If you have environmental allergies or environmental sensitivities, it will be difficult for you to get a  good nights sleep until you do this. 

From the room by room home allergen management guides at http://acaai.org/resources/tools/home-allergy-management


Practice good Sleep Habits



And Get to the bottom of other Causes - if you still cannot Sleep


And when wired but tired, and unable to sleep replace worry with Mindfulness

Taking regular mindfulness breaks through out the day can help you sleep better at night.  When you cannot sleep it is better to practice mindfulness than to worry and stress.  Mindfulness will provide you with some of the benefits of sleep.

Sometimes medications or supplements can help you sleep better, but these should be taken cautiously and wisely.

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