top of page

How To Sleep Well with POTS

How To Sleep Well with POTS

In this blog post, we'll explore why sleep is important, particularly for people living with POTS and other forms of dysautonomia. We'll also take a look at the best strategies for improving your overall quality of sleep as well.


What is POTS?

First, let’s define POTS. Postural Orthostatic Tachycardia Syndrome (POTS) is a condition that falls under the umbrella of dysautonomia—a group of disorders related to dysfunction of the autonomic nervous system. The term “autonomic” refers to the self-governing nature of this system, which controls involuntary functions that we typically do not consciously regulate. These include breathing, digestion, heart rate, blood pressure, body temperature, sweating, and more.


Why Is Sleep Important?

Sleep is important for everyone, but especially for people living with chronic illnesses. Quality sleep allows the body to recharge, boosting the immune system, and improving appearance by reducing signs of aging.


Getting enough rest also enhances memory and helps clear brain fog (a common symptom of POTS) by processing the information accumulated throughout the day.


A consistent sleep routine is also a powerful tool for reducing anxiety and depression, enabling you to weather daily stresses more effectively.


Sleep also plays a crucial role in cardiovascular health. Poor sleep can keep the sympathetic nervous system (the “fight or flight” response) activated throughout the night, which can worsen POTS symptoms; calming this part of the nervous system is a key aspect of managing the condition.


POTS and Sleep Hygiene


Woman sleeping. How To Sleep Well with POTS

What is sleep hygiene?

Sleep hygiene refers to healthy habits that promote consistent, quality sleep. Good sleep hygiene helps regulate your sleep-wake cycle and enhances overall restfulness.


Now, let’s explore the best ways to improve your sleep quality.


Routine

Establishing a regular sleep schedule by waking up at the same time every day helps your body maintain a natural rhythm. Consistency in your sleep and wake times reinforces your circadian cycle, making it easier to fall asleep and wake up feeling refreshed.


Exercise is also important for sleep. Regular physical activity can help you fall asleep faster and enjoy deeper rest. However, intense workouts close to bedtime may be stimulating, so aim to complete exercise earlier in the day.


Catching up on sleep with naps or lying in on weekends is generally ineffective because it can disrupt your sleep pattern and prevent you from reaching REM sleep stages, which are vital for mental and physical restoration.


If you're planning to improve your sleep routine, make gradual adjustments—shifting your bedtime or wake-up time by only an hour or two each day—to ease your body into the new schedule.


Relaxation

Creating a calming nighttime routine can significantly ease the transition into sleep. Engage in relaxing activities before bed to help your mind and body wind down.


Guided meditation videos and apps are great tools to help settle your nervous system in the evening. These relaxation techniques are beneficial not only at bedtime but also during the day, helping to calm the nervous system—a crucial aspect for managing POTS symptoms.


I have linked some useful relaxation resources at the bottom of the page.


Avoid screens is another effective way to relax your mind in the evenings. The blue light emitted by phones, tablets, and computers tricks your brain into thinking it’s daytime, which suppresses melatonin production and makes falling asleep more difficult. Limiting screen time at least an hour before bed can improve sleep quality.


Diet

Being mindful of your diet will help to support restful sleep. While alcohol may initially make you feel sleepy, it impairs the restorative stages of sleep and can also worsen sleep apnea, as well as increase sleepwalking and talking.


It’s best to avoid caffeine in the late afternoon and evening (or in general for POTS patients), as it’s a stimulant that can interfere with falling asleep.


Another thing to avoid in the evenings is large, heavy meals close to bedtime, as digestion can disrupt sleep. Aim for lighter options if you’re hungry before bed. Additionally, large meals can trigger POTS symptoms because digestion causes blood to be redirected to the stomach, which can lower blood pressure.


Creating the Ideal Sleep Environment

Your bedroom environment plays a vital role in sleep quality. Here are some tips:

  • Keep the room cool—around 18°C—to facilitate better sleep.

  • Choose a comfortable mattress suited to your preferences and needs.

  • Ensure the space is dark; consider blackout curtains or an eye mask.

  • Minimize noise with earplugs or a white noise machine if needed.

  • Use calming scents like lavender, which has been associated with relaxation and sleep for centuries.


Additional tip: train your body to associate the bedroom with sleep by limiting its use for resting only. Spending minimal time in bed during the day can strengthen this association, although this can be challenging for those with more sever symptoms.


Conclusion

In conclusion, adopting good sleep hygiene practices can significantly improve sleep quality, which is especially beneficial for managing POTS and dysautonomia symptoms. Small, consistent adjustments to your routine and environment can lead to better rest and overall health.



Use-full Resources:

Sources:


Relaxation Resources



Comments

bottom of page