Iron Deficiency Side Effects: How Does It Affect Your Sleep Schedule?

Iron deficiency or anemia is a disease in which the blood does not have enough healthy red blood cells. which the tissues of the body need to get oxygen as the name suggests Iron deficiency is caused by iron deficiency. Your body needs iron to produce enough components in red blood cells. This allows the transport of oxygen (hemoglobin), so iron deficiency can make you feel lethargic and short of breath. in fact Your body will not be able to produce sleep hormones without iron.

Health Shots asked Dr Pujan Parikh, Consultant in the Department of Pulmonary Medicine, Sir HN Reliance Foundation Hospital in Mumbai, about the link between iron deficiency and sleep disorders.

Iron deficiency can lead to sleep problems.

Your hormonal fluctuations or nutrient deficiencies can cause sleep disorders and disturbances. These include limb movement disorders and insomnia. Dr. Parikh said, “Iron deficiency can lead to periodic limb movement disorder (PLMD), a type of sleep disorder.”

sleep problems and anemia
Iron deficiency can lead to sleep problems. Image Courtesy: Adobe Stock

In PLMD, patients often have evening and nighttime leg cramps that occur during sleep and cause sleep problems. This leg pain is related to the heart rhythm. The pain will start only in the evening and at night. But the patient will feel comfortable during the day. People with iron deficiency may not be able to sleep due to PLMD or insomnia. The expert added

Insomnia makes it impossible to fall asleep or stay in the same state. Sometimes people with insomnia experience waking up in the morning. In which case they won’t be able to go back to sleep after waking up. A toxic pathway in the brain is commonly activated in PLMD patients. The data in PLMD point to a pathophysiology associated with reduced iron uptake from brain cells. Whether this is the result of genetics or activation of pathways designed to limit cellular uptake?

sleep problems
Iron deficiency can lead to sleep problems. Image Courtesy: Adobe Stock

How to fix sleep problems and manage iron deficiency?

If you show any symptoms, here are some things to keep in mind in order to troubleshoot sleep problems:

  • Schedule your bedtime and wake up time.
  • Eat foods high in iron such as meat, eggs, green leafy vegetables, etc.
  • Avoid caffeinated beverages, especially after 6:00 p.m.
  • Avoid alcohol and nicotine.
  • Include vitamin D-rich foods such as citrus fruits, broccoli, tomatoes, and melons.
  • Exercise regularly to stay fit.
  • Avoid heavy meals and late night meals.
  • The sleeping environment should be calm and pleasant.
  • Avoid blue light exposure from cell phones, TVs and laptops at least 2-3 hours before bed.

Take away

Lack of iron in your body can lead to various problems. including sleep problems It can disrupt your sleep cycle and lead to problems such as intermittent limb movement disorder. and insomnia A lot of people tend to overlook the signs of iron deficiency or anemia. But it’s important to keep your iron levels within normal limits. You can treat anemia by making some simple lifestyle changes, which will not only cure the deficiency. but it also improves your sleep cycle.

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