If you are a Chronic Kidney Disease (CKD) patient who suffers with trouble sleeping then you are not alone. Fatigue, for example is one of the most prevalent symptoms of stage 5 CKD, affecting approximately 70% of patients which may be caused by anemia and sleep disorders. Sleep disturbances occur in 45% to 80% of those with late stage CKD. The most frequent sleep disorders are insomnia, sleep apnea, restless-leg syndrome, and periodic limb movements. This lack of sleep can cause loss of energy which can trigger depressive disorders. Sleeping pills may bring short-term relief but all-natural remedies can help you peacefully drift into "Dreamland."
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Incorporating magnesium into your diet is a road most naturopathic physicians like to take. This mineral helps the body to make more serotonin which in turn produces melatonin (chemical in the brain that helps the body relax).The recommended dosage is 200-300mg daily. However, you should talk to your Nephrologist BEFORE beginning any Magnesium supplementation. While observational and small randomized trials suggest that exogenous administration may be useful as a phosphate binder and may have protective cardiovascular effects, Magnesium balance remains poorly understood in patients with End-Stage Renal Disease (ESRD).
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Set your alarm for 6 A.M. if you are a late riser. This strategy should help your body suppress production of the sleep hormone melatonin during the day and release it earlier in the evening so it will be easier to fall asleep sooner rather than later. Sleep scientists have found that people sleep best with a consistent bedtime and waking time. Snoozing late on the weekends may create a form of jet lag and fatigue during the week.
Making up your bed in the morning can make all the difference in the quality of your sleep at night, according to the National Sleep Foundation's (NSF) recent Bedroom Poll. The overwhelming majority of respondents felt that a clean, tidy bedroom is crucial for getting a good night’s rest because a neatly made bed looks more inviting than one with rumpled covers.
Scent your pillow with Lavender. You just need a few drops of this lush, familiar fragrance on a handkerchief that you can tuck into your pillowcase. Lavender has a well-deserved reputation as a remedy for insomnia, anxiety, depression and fatigue. Inhaling the scent has a calming, soothing and sedative effect.
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A leisurely soak can relax tired muscles and lower body temperature, a natural signal to your brain and body that it is time to sleep. A few drops of that lavender oil can work its fragrant magic in the tub, too!
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Exercise 150 minutes a week between 5 to 7 PM. You do not have to have a rigorous exercise plan at the gym, instead count the time when you are just running to the grocery store, sweeping your house, or leg lifting. Whatever it may be, if you exercise later in the day it will make you pleasantly tired and allow for sound sleeping. Although it may help you relax and unwind avoid exercising within two to three hours of bedtime because that will wake you up instead of letting you wind down.
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If you sleep well, you are likely to maintain appropriate blood pressure, be slimmer, healthier and less stressed than poor sleepers. You are also likely to live longer and have lower levels of inflammation, heart disease, stroke, diabetes, arthritis and are at less risk for car crashes, suggests the NSF. KidneyBuzz.com believes that these strategies will give you an edge in the sleep department and have the potential to really work for people with CKD.
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Cool, Lisa Collier. "9 Natural Ways to Get a Good Night’s Sleep." Yahoo Health.
"Depressive Disorders in Patients with Chronic Kidney Disease." Primary Psychiatry.
Spiegel, DM. "Magnesium in Chronic Kidney Disease: Unanswered Questions." US National Library of Medicine National Institutes of Health.