Nausea and Sleep Deprivation: Causes, Relief Tips and When to Seek Care

Causes of Nausea From Sleep Deprivation

Not getting enough sleep can lead to a host of negative effects on both physical and mental health. One common symptom many people experience after a sleepless night is nausea or an upset stomach. There are a few reasons why lack of sleep and nausea tend to go hand-in-hand.

Hormone Changes

Sleep deprivation impacts hormones that regulate digestion. Specifically, being awake for extended periods leads to increased production of the stress hormone cortisol. At the same time, sleep loss decreases secretion of the hormone leptin which signals fullness and satisfaction after eating.

These hormonal shifts can trigger nausea by slowing digestion, aggravating the stomach lining, and reducing appetite. Over time, elevated cortisol takes a toll on gastrointestinal functioning.

Fatigue and Weakened Immune System

Insufficient sleep leaves the body fatigued and more vulnerable to viruses and infections. With a weakened immune system, existing conditions like food allergies or acid reflux can flare up and spark nausea symptoms.

General fatigue from lack of sleep also slows gut motility allowing digestive contents to sit and stimulate nausea feelings. The brain is too exhausted to regulate nausea signaling properly.

Brain Chemical Imbalances

Brain cell communication relies heavily on chemicals like serotonin, dopamine, orexin and others that maintain homeostasis. Sleep deprivation throws these crucial chemicals out of balance in areas regulating nausea and digestion.

Specifically, insufficient sleep reduces serotonin, the body’s natural anti-nausea hormone. This allows signals from the gut and brain to trigger nausea more easily without adequate serotonin to suppress those sensations.

How to Alleviate Nausea from Lost Sleep

If you wake up nauseated after a poor night’s sleep, there are some natural ways reduce inflammation and settle the stomach to feel better.

Stay Hydrated

Dehydration exacerbates nausea symptoms. Be sure to drink plenty of water, coconut water or electrolyte drinks. Avoid alcohol and sugary sodas which can further upset the stomach.

Make Ginger Tea

Ginger contains anti-inflammatory compounds called gingerols that soothe the stomach. Steep sliced ginger root in hot water for 10 minutes for a homemade ginger tea.

Try Mint or Chamomile Tea

Herbal teas like peppermint and chamomile have antiemetic properties to curb nausea. The aromatherapy effects alone help relax the mind and body to diminish nauseous sensations.

Take a Warm Bath or Shower

Warm water helps relieve muscle tension and has mild sedative effects to take the mind off nausea symptoms. Add epsom salts or pleasant essential oils to enhance relaxation.

Practice Deep Breathing

When you feel nauseated, take long deep controlled breaths inhaling and exhaling fully to stimulate the vagus nerve. This cranial nerve plays a role in reducing gut inflammation and nausea signals to the brain.

Preventing Future Nausea from Lost Sleep

While it’s normal to have an occasional sleepless night, ongoing sleep deprivation takes a major toll on health. To minimize nausea and other symptoms from too little sleep, work on improving sleep consistency through good sleep hygiene.

Keep a Regular Sleep Schedule

Having a regular bedtime and wake time trains the body’s circadian rhythm for better nightly sleep quality and hormonal balance. Adults should aim for 7-9 hours nightly.

Limit Blue Light Exposure at Night

Light from screens on phones, computers, TVs and tablets suppresses melatonin production making it harder to fall and stay asleep. Avoid screens for 1-2 hours before bedtime.

Develop a Soothing Bedtime Routine

Following the same relaxing rituals like a warm bath, essential oils, reading or gentle yoga poses triggers drowsiness. Having go-to activities tells your body it’s time to sleep.

Optimize Your Sleep Environment

From blackout curtains to an adjustable mattress to comfy sheets, tailor your bedroom for prime sleep. The ideal temperature for sleep is around 65° Fahrenheit.

Reduce Stress and Anxiety

Mental health issues like depression, chronic stress and anxiety disrupt sleep cycles leading to insomnia. Try journaling, meditation apps, counseling or medication if needed.

What to Eat and Avoid for Nausea from Sleep Deprivation

Dietary choices impact digestive health significantly, for better or worse. Incorporating gut-soothing foods while limiting inflammation triggers can keep nausea at bay even without perfect sleep.

Nourishing Food Options

Foods providing hydration, probiotics, antioxidants, electrolytes, protein and nutrients benefit gastrointestinal wellness. Smart choices include:

• Bone broth
• Bananas
• Oatmeal
• Papaya, pineapple or applesauce
• Non-dairy yogurt
• Avocados
• Carrots or cooked spinach
• Chia seeds or flaxseed
• Skinless chicken
• Chamomile or ginger tea

Foods to Avoid

On the flip side, certain edibles directly provoke nausea or digestive issues exacerbating sleep deprivation symptoms like:

• Spicy, fried or very rich fatty foods
• Onions, garlic, broccoli or cauliflower
• Caffeine
• Alcohol
• Sugary sweets
• Excess red meat
• Sodas or fruit juices

Keeping a symptom journal tracking which foods worsen or relieve nausea can help narrow down individual intolerances.

When to Seek Medical Care for Persistent Nausea and Vomiting

Occasional nausea after poor sleep generally resolves on its own with home treatment. But if nausea and vomiting persist daily, prompt medical treatment is key to determine any underlying condition and prevent complications.

Red Flag Symptoms

Seek immediate emergency care if experiencing:

• Blood in vomit
• Severe pain preventing fluid intake
• Signs of dehydration like dizziness or dark urine
• Difficulty breathing
• New vision changes or severe headache
• A fever over 101° F

These red flag symptoms indicate potential serious illness needing hospital evaluation like a bowel obstruction, organ damage or severe infection.

See Your Doctor

Consult a physician promptly if you have:

• Nausea and vomiting over 48 hours
• Inability to toleration normal diet
• Recent head injury
• Ongoing sleep problems
• Unexplained weight loss

A doctor can check for underlying causes like gastrointestinal disease, diabetes, thyroid disorders, migraines, adrenal dysfunction, electrolyte imbalance, insomnia and so on requiring diagnosis and management.

Getting Back on Track After Lost Sleep

Bouncing back from the adverse effects of sleep deprivation centers on implementing healthy sleep habits nightly. But also be patient with yourself through the recovery process.

Reestablish Consistent Sleep Patterns

Getting back on a regular sleep schedule is vital for rebooting circadian rhythms and hormonal function. Wake up and go to bed at consistent weekday/weekend times.

Limit Naps

While napping feels restoring after lost sleep, it can make falling asleep at night more difficult. Limit naps to 20-30 minutes in the early afternoon at latest.

Avoid Sleep Crutches

Depending long-term on sleep medications, alcohol or other chemical aids often backfires by interrupting natural sleep cycles. Use only short-term if needed.

Catch Up Gradually

Don’t try to pay back all hours of lost sleep in one night. Getting extra 1-2 hours over multiple nights prevents overwhelm.

See Your Doctor If Needed

If self-help tips don’t resolve insomnia or other medical issues leading to sleep loss, seek your doctor’s input for diagnosis and treatment guidance.

Returning to consistent deep sleep is one of the best remedies for resolving nausea and other symptoms from sleep deprivation. Support your body’s sleep recovery process through healthy lifestyle choices.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.