Sleep (restless and disturbed)
Synopsis of Sleep (restless and disturbed)
Restless and disturbed sleep refers to difficulty maintaining a deep, restful state throughout the night, often resulting in frequent awakenings, tossing and turning, or non-refreshing sleep. Unlike insomnia (which may involve trouble falling asleep), restless sleep often means the person can fall asleep but cannot stay asleep or achieve restorative rest. Contributing factors include stress, poor sleep hygiene, hormonal imbalances, pain, stimulant use, or underlying medical or neurological conditions. Chronic sleep disturbance can impair cognitive function, mood, immune health, and metabolic regulation, and increases the risk of long-term health issues.
Types:
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Sleep maintenance insomnia: Frequent awakenings throughout the night
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Restless sleep: Light or non-restorative sleep, often with movement or disrupted REM cycles
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Fragmented sleep: Short sleep cycles broken by arousals or awakenings
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Circadian rhythm disruption: Wakefulness during the night due to misaligned internal clock
Common Causes:
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Stress, anxiety, or overthinking at night
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Consumption of caffeine, alcohol, or heavy meals before bed
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Blue light exposure or irregular sleep schedule
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Pain, itching, or physical discomfort
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Hormonal changes (e.g., menopause, cortisol dysregulation)
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Sleep apnea, restless leg syndrome, or medication side effects
Severity Causes:
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Chronic stress or trauma
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Underlying conditions like depression, hyperthyroidism, or PTSD
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Stimulant overuse (coffee, nicotine, certain medications)
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Poor sleep environment (light, noise, temperature)
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Circadian rhythm disorders (e.g., shift work, jet lag)
When to See a Doctor:
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Sleep disruption lasting more than 3 weeks
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Daytime sleepiness, poor concentration, or mood swings
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Loud snoring or gasping for air at night (possible sleep apnea)
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Unexplained fatigue despite adequate time in bed
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Dependence on sleep medications or alcohol to fall asleep
Natural remedies for Sleep (restless and disturbed)
Magnesium: Promotes muscle relaxation and calms the nervous system. Low levels are associated with nighttime awakenings and poor sleep depth.
GABA: An inhibitory neurotransmitter that reduces mental overactivity, helping to ease into deeper, uninterrupted sleep.
L-theanine: Found in green tea, promotes alpha brain waves and relaxation without sedation. Helps reduce nighttime anxiety.
Chamomile: Traditional herb for calming nerves and promoting restful sleep. Often consumed as tea or in supplements.
Ashwagandha: An adaptogen that lowers nighttime cortisol levels and supports healthy circadian rhythm regulation.
Vitamin B6: Supports melatonin production and serotonin metabolism. Deficiency may lead to vivid dreams, restlessness, or poor sleep cycles.
Melatonin (not from this list but commonly used): Naturally regulates sleep-wake cycles, especially helpful in circadian rhythm disorders.
Sleep hygiene: Maintain a consistent bedtime, reduce screen time before sleep, avoid stimulants late in the day, and create a cool, dark, quiet environment.
Ingredients
These raw ingredients are often used in alternative medicine to treat Sleep (restless and disturbed)
5-Hydroxytryptophan (5-HTP)
alpha-pinene
ashwagandha
biotin
calcium
chamomile
endo-peptidase
ethanol
GABA (gamma aminobutyric acid)
hops
iron
l-5-methyltetrahydrofolate glucosamine salt (5-MTHF)
l-ornithine
l-tryptophan
magnesium
melatonin
nicotinamide riboside
ophiopogon root
silicon
vitamin B12
vitamin B6
zinc
catnip
swertia
amber
lotus seed
wood betony
5-Methoxytryptamine
5-HTP (test)
5-HTP
Amber
Angel's Trumpet
Ambergris
Albizia julibrissin
Albizia
Ajuga
Adrafinil
American Liverleaf
Abrotanum
Amino Acid (unspecified)
Avian (unspecified)
Alpha-pinene
Aminobutyric acid (unspecified)
Acemannan
Anise
Assam Indigo
Baikal Skullcap
Biotin
Butter fat
Codonopsis
Cnidium
Cannabinol
Calea zacatechichi
Chinese Dodder
Capitate Valerian
Corn Poppy
Chinese Club Moss
Catnip
Cowslip
Chamomile (Matricaria recutita)
Cuttlefish
Cosmos
Dog Rose
Dioscorea oppositifolia
David's Milkberry
Doxylamine succinate
Dendramine
European Mistletoe
Ficus religiosa
Fruit acid (mixed)
Gelcap
Griffonia simplicifolia
Goji
Gamma amino beta-hydroxybutyric acid
Gardenia jasminoides
Ginsenosides
Horn
Hyacinth (unspecified)
Hops
Hemp oil
Inula
Jack-in-the-pulpit
Jujube seeds
Kiwi
lemon balm
Lettuce (unspecified)
Lactucarium
Linden
Lactucopicrin
L-Histidine
Large-Leaved Linden
Lily
Labdanum
Mesua
Mum
Microstructured water
Magnesium citrate oxide
maritime Pine
Methylcobalamin Dicalcium Phosphate
Mistletoe
Melatonin
Mandrake
Magnesium threonate
Night jessamine
Orchid
Ox
Osthole
Picamilon
Phosphataidyl ethanolamine
Premna
Piracetam
Pineal
Plankton (unspecified)
Poria mushroom
Polypodium
Pentatropis capensis
Poppy
Pineal
Poria Mushroom
Pig
Rubus (unspecified)
Rugose Rose
Rosabin
Riboflavin (B2)
Red Raspberry
Sichuan Pagoda Tree
Silkmoth
Sceletium
Sweet Cherry
Sour Cherry
Semecarpus anacardium
Seal
Stone Root
Tarragon
Takuna
Tetrahydrocannabinol
Tarragon (unspecified)
Vitamin B12 (cyanacobalamin)
Vitamin B6 (pyridoxal 5 phosphate)
Vegetarian Capsule
Vitamin B12 (deoxyadenosylcobalamin)
valeric acid
Water Lily (unspecified)
Wild Lettuce
Wood Betony
Yam (unspecified)
Zinc Picolinate