Important Lifestyle Changes: Sleep

PoTS patients often have poor quality of sleep, which may include difficulty in falling asleep within 30 minutes, or waking up in the middle of the night or early morning. This compounds fatigue and can impact upon quality of life.

Factors which may contribute to poor sleep:

• Pain
• Restless leg syndrome
• Anxiety and depression
• Needing to get up to go to the toilet during the night.

Management is a challenge. Some things that may help include:

• Aim for a consistent going to bed and getting up time in line with your natural rhythm, to establish a good sleep routine.
• If you are unable to go to sleep, get up after 15-20 minutes, go to another room for a while and try again when sleepy. 
• Relaxation techniques may help. MIND the mental health charity has some suggestions.
• Apps such as Headspace and Sleepio may be helpful.

Optimum room environment 

Those with PoTS may have trouble with temperature regulation. Ensure the room is cool and aim for layers of covering such as blankets that can easily be removed rather than one duvet, to help regulate temperature at night.

• Cooling aids such as cooling towels, pillows, mats, and cooling vests can also be helpful.
• Warm socks can help with cold feet.
• Ensure your bed is comfortable.
• Earplugs and blackout blinds or an eye-mask may help reduce noise and light.

Avoid stimulants

• Tea, coffee, alcohol, energy drinks and nicotine should be avoided in the evening.
• Avoid screens such as televisions, mobile phones and computers at least one hour before bed.
• Avoid heavy meals before bed. 

Medication

Avoid:

• Prescribed sleeping tablets.
• Over the counter sleep medicine as they usually contain an antihistamine which may worsen symptoms of PoTS such as tachycardia and fatigue. 

Further information can be found here

*Currently no available medical evidence. Based on patient experience and opinion. 

Thank you to Ruby Usiskin for producing the image. Subject to copyright by PoTS UK.