Adrenal Fatigue: Do you wake up at 4 AM?

I was going through a free fall and just as I hit the ground, I braced my legs for the impact. Then, my heart pounds, I am wide awake and covered in cold sweat. That was a nightmare. I check the clock, it’s 4 AM. Damn!

That has been happening every day for the entire week. I would be so wired I couldn’t go back to sleep, and then the day to follow would be pooped. Because I didn’t get enough sleep, I would be constantly ravenous and exhausted. It’s my deadline week when I needed my peak performance, but it ain’t happening.

image from nhs.uk

image from nhs.uk

Adrenal fatique can take years until it gets to the point when we really notice it. Over time, the HPA axis (HPA or the Hypothalamus-Pituitary-Adrenal axis) just can’t respond as effectively to stress, or do any other tons of functions it is made to do as well as it should. This is typically called Adrenal Fatique. At night time, when we don’t eat, the HPA axis functions to maintain blood sugar by releasing cortisol. If the HPA doesn’t release cortisol, then adrenaline rushes in to kick the blood sugar back up.  That explains why I wake up with the adrenaline rush -racing heart beat and anxiety. Thus, waking up in the middle of the night is one such symptom of adrenal fatique, and it makes everything worse.

Symptoms of adrenal fatique (this is by no means an exhaustive list)

  • waking up in the middle of the night and can’t go back to sleep
  • perpetual fatique
  • brain fog
  • being tired all day but awake and clear at night
  • reduced ability to deal with acute stress
  • skin problems
  • mental health problems or mood issues
  • insulin resistance, or eventually diabetes
  • unexpected weight loss or gain
  • major changes in appetite
  • poor recovery from exercise or muscle aches
  • poor immune system i.e. frequent infections or slow wound healing

Stress management tips

  1. Respond to stress physically: Our bodies are meant to respond physically to physical stress (like running from a lion chasing us). It’s almost always better to let go of your stress through movement rather than to “store” the stress. But by that I don’t mean exercise, although exercise is great, too. I mean, throw a rock, slam a ball with that stress and frustration if you will. In fact, I remember visiting a graduate school and saw a dartboard in their library, with exam papers pinned to it. Brilliant!

    Darts_in_a_dartboard

    photo from wikipedia.org

  2. Integrate calming and restorative activities into your life –i.e. meditation, yoga, tai chi. It makes you a lot more resilient to stress. Even 3 min of meditation goes a long way in increasing stress resilience.
  3. Stress response routine: Learn things that help you calm your nerves down to respond to stress such as belly-deep breathing, visualization, counting and emotional freedom technique
  4. Minimize other sources of stress on your body. That means, eat good foods with lots of vegetables and plenty of proteins and some good fats. Don’t mess up your blood sugar by eating sugar and refined carbs. Don’t drastically cut calories. Don’t over-exercise. It’s also better to increase overall rest and relaxation.
  5. Nutrients that help you deal with stress – Vitamin C (take grams of it), Magnesium, Vitamin B complex, Sodium/Potassium, Omega-3
  6. Adaptogenic herbs are often very helpful. (Please consult a qualified practitioner to decide type and dosage as herbs do have side effects, may interact with medications or existing medical conditions.)

Here’s what to do if you keep waking up half way into the night:

  1. Control your blood sugar. First, eat a big ass breakfast with proteins and fat, not bread and coffee. Second, always adding some good quality protein, veggies and/or fat to your carby meals. Third, don’t rely on coffee, sugar and other stimulants to get through the day, or try to go to milder forms of caffeine if you have been pounding the java.
  2. I have had success getting back to sleep with 250 mg Theanine and passionflower tea. Chamomile and valerian can also do similar thing to passion flower.
  3. Eat a small amount of protein (ex. meat, cheese, tofu, legumes, nuts) and slow carb (ex. beans, vegetables, sweet potatoes, quinoa, buckwheat) before you go to sleep.
  4. Sleep Hygiene. Minimize electronics in your bedroom and sleep away from gadgets. Give your body a little break to relax (without any contact with gadgets whatsoever) at least 30 min before your sleep time. Make sure your bedroom is completely dark.

Do you wake up at 4 AM? or does your stress manifest itself in other ways?
Are you a stressbuster ninja? Let me know in the comment below.

 

Comments

  1. Brodey says

    My names brodey and I’m 20 years old and have been dealing with adrenal fatigue for about 9 months now. I got it after I har mononucleosis and had a bad relationship with an ex and all the while I was vigorously strength training and jacking up on stimulants for my workouts and school days. Long story short, ive come a long way. I’ve changed my eating habits to almost completely organic, and I’ve been supplementing vit C, B complex, omega 3 and D3 religiously for the past 3 months now. I’ve made a lot of progress but I’ve also had a few setbacks. My only real bothersome symptoms now is my nighttime awakenings, (3 hours after I fall asleep and throughout the night), and my lower-than-average sex drive. Other than that, I no longer get dizzy upon standing, my energy throughout the day is pretty consistent, and I don’t have trouble waking up in the mornings like I used to. Also my heart palpitations are a lot more infrequent than when I had AF at my worst. When I wake up in the middle of the night, I’m usually able to fall back asleep after just a few minutes but I want to completely erase these awakenings. I used to sleep so well before I had this adrenal fatigue. I don’t think hypoglycemia has anything to do with this either because i don’t wake up hungry or anything. If you have any advice that could help me, I would really appreciate it. Thank you very much for taking the time to read this. :)

    -brodey

    • says

      Hey Brodey! Glad you are feeling better. If you wake up 3 hours into your sleep, it might not be blood sugar. Low blood sugar doesn’t always cause hunger, though. One of the symptoms could be heart palpitations, but heart palpitations may also be caused by other problems, too. Maybe ask your doctor to test for electrolyte levels to see if your potassium and sodium may be off? Other than that, it should be safe to supplement with magnesium glycinate before bed, and eat a food source of potassium like a banana. If I wake up in the middle of the night a lot, I usually supplement with potassium. For you, I recommend checking with your doctor to see if it’s safe to supplement with potassium.

      • Brodey says

        Hello Natcha, thank you for your response!
        After reading your comment, I went out and purchased a potassium supplement last night before going to sleep and tried it. Although my sleep did not instantly get better, my constipation today was cured. I’ve started a new diet for my adrenal fatigue about a month and a half ago where i’m eating chicken and frozen veggies twice a day, and eggs and whole grain oats in the morning with almonds as a snack during the day. I read that with an increase in magnesium (which I have been taking at night), that levels of potassium can drop low especially in people with adrenal fatigue like myself. I have stayed away from any type of juices and sugars for almost 2 or 3 months now so it makes sense that my potassium could be low.

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