Can low iron cause sleep problems?

Yes. Lack of iron can affect sleep since it is necessary for the formation of certain neurotransmitters, such as dopamine, which help control both movement and sleep. Deficiency of iron has also been found to be associated with Restless Legs Syndrome, which affects sleep by making people find it difficult to fall asleep and remain asleep.

Can lack of sleep cause heart problems?

Yes. People who sleep less than 6 hours have been found to have increased risks of heart diseases, hypertension, and strokes. [2] Poor sleep affects the regulation of stress hormones and blood pressure, increasing the workload on the heart.

Can anemia cause sleep problems?

Yes. The presence of anemia may result in conditions that cause poor quality of sleep. For example, fatigue, restlessness, and lack of sufficient oxygen supply to different parts of the body can cause poor quality of sleep.

Why does alcohol make sleep problems worse?

Drinking alcohol helps people to sleep more quickly than before, although it disrupts sleep during the later stages, particularly REM sleep.

Sleep Problems: Types, Causes, and Natural Solutions That Work

Sleep problems are quite common nowadays. Around 50 to 70 million Americans have long-term sleep problems, and 1 in 3 adults doesn't get the right amount of sleep every night.^[1] Many people don’t realize they may have certain sleep problems, such as difficulty falling asleep, waking up too often, or feeling exhausted even after spending an entire night in bed.

Disrupted sleep can negatively impact a person’s health both mentally and physically. The first step to achieving restful sleep is understanding the different types of sleep disorders, what causes them, and ways to treat them.

Major Sleep Problems

There are many sleep disorders that people suffer through nowadays. Understanding which disorder or problem you have will help you find the best solution. Some major types of sleep problems are:

Insomnia: A sleep disorder where one experiences difficulty in falling asleep, staying asleep, waking up too early, and not being able to get back to sleep. Insomnia usually leads to daytime fatigue, mood changes, and difficulty concentrating. 30% of adults worldwide report insomnia symptoms. Around 10% of the population meets the clinical criteria for chronic insomnia disorder.^[2]

Sleep Apnea: Sleep apnea is where your breathing stops periodically while you’re sleeping. This leads to the body lacking oxygen, frequent awakening, and loud snoring with excessive daytime drowsiness. Key sleep statistics suggest that 936 million estimated adults globally aged 30 to 69 suffer with severe obstructive sleep apnea, making it the most prevalent sleep-related breathing disorder.^[2]

Restless Legs Syndrome (RLS): Those who have restless legs syndrome experience the urge to move the legs while sleeping or resting, particularly at nighttime or in the evening hours, as well as feelings of tingling, creeping, or pulling. Several studies prove that iron deficiency predisposes one to develop sleep disorders, including restless legs syndrome.^[3]

Narcolepsy: Narcolepsy is a disorder of the nervous system that impairs a person’s ability to regulate sleep. The main characteristic of narcolepsy is sudden attacks of sleep that occur regardless of activity and can happen even if you try to keep yourself awake; these episodes may lead to difficulties during daytime activities and nighttime sleep.

Circadian Rhythm Disorder: Circadian rhythm disorders often occur when the body’s internal clock is out of sync with your daily schedule. For instance, you may feel energetic and work late, but waking up in the morning can be hard.

Each disorder is different; therefore, not all methods to resolve these issues work for everyone.

Causes of Sleep Problems

Many sleep problems have multiple contributing factors, rather than just one reason for not getting enough quality sleep, such as:

Lifestyle Considerations: Irregular routines, prolonged use of screens before bedtime, and poor sleep hygiene have been shown to negatively affect your body’s internal sleep clock, a.k.a. circadian rhythm.

Mental and Emotional/Stress: Anxiety and depression are some of the most common reasons for insomnia and the inability to stay asleep (getting up frequently during the night). Other illnesses related to mental health and stress can affect your ability to fall asleep and stay asleep.

Physical Medical Conditions: Problems related to poor health such as being anemic and chronic pain reduce the chances of falling asleep fast.

Food and Drinks: Too much caffeine, heavy meals eaten too close to bedtime, and drinking alcohol too often can all make your sleep quality worse.

Why Alcohol Consumption Makes Sleep Problems Worse

Alcohol can initially induce sleep; however, its effects on sleep include fragmented sleep with more awakenings during the night. You also get less REM sleep with alcohol intake. Alcohol has been found to reduce the quality of sleep over the years, eventually resulting in sleep disorders.

Can an Iron Deficiency Cause Sleep Problems

Lack of iron may cause sleep problems. Lack of iron may result in iron deficiency anemia, whereby the person does not have sufficient amounts of red blood cells, and even the red blood cells available are small in size. Iron is an essential component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body.^[4]

Iron plays an important role in the production of dopamine, a neurotransmitter that helps regulate movement and the sleep-wake cycle.^[4] Maintaining healthy iron levels may help reduce the risk of sleep disturbances, particularly restless legs syndrome (RLS), a condition linked to iron deficiency that can make it difficult to fall asleep and stay asleep.

Sleep Trouble Solutions That Actually Help

According to research, almost 30 percent of adults had trouble falling or staying asleep, and more than 27 percent experienced daytime sleepiness in this sample.^[5] You can often enhance sleep without extreme lifestyle modifications or resorting to medicine.

1. Stick to a Schedule

There is a biological clock inside your body referred to as the circadian rhythm. When your body’s sleep and wake-up times are inconsistent, they disrupt the clock, which makes your sleep and wakefulness irregular. Follow a fixed sleep schedule and wake-up time.

While it might appear reasonable to "make up" for sleep by sleeping late, avoiding daytime sleep or sleeping early when your sleep is inconsistent, it will only lead to inconsistent sleeping habits, which will make your insomnia worse.

Over time, however, having a regular sleep and wake-up time allows your body to be prepared to sleep when necessary and stay awake during the day.

2. Create a Sleep-Friendly Environment

The last thing you want is to walk into your bedroom and feel stimulated instead of relaxed. Lighting plays a key role in releasing melatonin.

A darkened room will further stimulate melatonin production, while a quiet environment will hinder distraction. A cool bedroom, ideally between 60–67°F (15.5–19.5°C), helps your body lower its core temperature—a natural signal that it's time to sleep. This promotes faster sleep onset, reduces nighttime awakenings, and supports deeper, more restorative sleep.

Comfortable sheets, pillows, and blankets and reducing clutter in the room will have a positive mental impact. Even subtle adjustments, such as blackout curtains or the use of white noise, will dramatically improve your sleep.

3. Limit Screen Exposure

The blue light that phones, computers, and TVs give out can affect the body’s production of melatonin, thus delaying sleep. By scrolling through your phone or watching TV before bedtime, you keep your brain stimulated for a longer period of time, thus making it harder for you to fall asleep.

You should aim to be disconnected from all of your gadgets an hour before bedtime, engaging yourself in more relaxing activities like reading books, writing in journals, or listening to relaxing music. If you struggle not to use gadgets, then you should try to use some kind of blue-light filter or night mode on your devices.

4. Watch Your Diet

What you eat and drink can affect how well you sleep later. For example, caffeine found in coffee, tea, hot chocolate, certain sodas, etc. can stay in your body for an extended period of time and can make you unable to fall asleep.

Heavy or spicy dinners may lead to discomfort, heartburn, or acid reflux, which can wake you up many times during the night. Although alcohol may make you feel sleepy, it can actually wake you up more often than if you hadn't had any.

Eating lighter meals and avoiding sugar, caffeine, and other stimulant-type things during the evening may help you fall into a more restful sleep.

Best Natural Sleep Solutions

Natural sleep remedies may be useful if your sleeping problems are mild or simply due to the way you live your life. Unlike medications, they do not artificially induce sleep but help the body as a whole to relax and prepare for sleep.

Melatonin Supplements

Melatonin is a hormone naturally made by your body in response to darkness. It's a signal of when sleep is due. When your sleep cycle is disrupted, factors such as becoming out of rhythm, jet lag, shift work, and too much screen time can affect your melatonin levels. A little supplement can even help restart the normal sleep pattern. It's better for sleep-cycle issues than chronic sleep issues.

Note: The information provided about supplements is for informational purposes only and is not medical advice. Always consult your doctor or a qualified healthcare professional before taking any supplements or medications.

Chamomile Tea

Chamomile is an old-fashioned herbal therapy that has long been known for inducing feelings of peace and calm. Among other benefits, it contains antioxidants such as apigenin, which attach to various receptor sites in the body that could play a part in reducing anxiety, promoting sleep, etc.

An evening tea ritual with chamomile provides a way for your body to start preparing itself for relaxation. It creates a calming effect that encourages your body to relax as you get into a more restful state.

Magnesium

Magnesium is an important mineral that is used for many things within the body. It aids in nerve regulation and relaxation of the muscles. Magnesium is important in activating the parasympathetic nervous system, which is responsible for calming the body.

Low levels of magnesium are associated with sleep struggles and restlessness and can lead to experiencing muscle cramps during the night. Increasing supplementation or dietary sources of magnesium may assist in improving sleep and decreasing instances of waking up throughout the night.

Lavender Aromatherapy

The scent of lavender is commonly known for its calming aroma; however, the benefits of using lavender extend far beyond just having pleasant olfactory sensations.

Recent studies have shown that inhalation of pure lavender oil will lead to decreased heart rate and lower amounts of stress. It produces an overall feeling of relaxation before sleep.^[6] Therefore, utilizing lavender in your home environment through a diffuser, spray on pillows, or bathing is an effective way to create an ideal sleeping atmosphere.

A Quick Reality Check

Even with the best natural sleep aids mentioned above, they cannot be relied on for immediate relief. Their efficacy will depend on the root causes of your sleep issues. Many function optimally when coupled with healthy sleep practices such as a regular schedule and a calming bedtime routine.

When to See a Doctor

While one-time sleeping problems are not unusual, you should not ignore persistent sleeping difficulties. Consider contacting a medical professional if your sleep issues have occurred for more than a few weeks, or if:

You have trouble sleeping (snoring or interruptions of breathing)
Your daytime fatigue is affecting your everyday life
You tend to rely on sleeping medications

A health care provider will identify specific conditions that may be contributing to these issues and recommend medical treatment to address them appropriately.

Final Thoughts

Sleep issues usually do not resolve themselves without someone taking some sort of action. Identify the cause of the problem and create a plan to fix it. That plan may entail developing good sleeping practices, solving nutritional problems, or researching the best natural sleep aids available. A few little things can greatly affect your nightly sleep quality.