At a glance
Nausea can develop when both the digestive and nervous systems are under strain. Sleep is essential for regulating stress hormones, inflammatory signaling, and communication between the brain and the gut. When sleep is disrupted, these processes can become less stable, potentially increasing susceptibility to nausea in certain situations.
Can lack of sleep cause nausea? Yes, a poor night’s sleep may play a role in nausea and increase the risk of queasiness linked to digestive or motion-related issues.
Discover how lack of sleep can contribute to nausea and explore simple but effective natural remedies that support relief and help improve overall well-being.
Why is sleep important?
Sleep is essential as it allows the body to regulate, reset, and rejuvenate systems that control the stress response, inflammatory balance, and digestive functions.
During restful and restorative sleep, stress hormone levels decline, inflammatory signaling is rebalanced, and communication between the brain and the digestive tract is optimized.
These processes work together to help maintain a balanced nervous system during rest. When cortisol, the body’s primary stress hormone, remains elevated, normal digestive processes and gut motility can be disrupted.
At the same time, increased inflammation can heighten nervous system sensitivity, making the body more reactive to physical sensations.
Adequate sleep helps the brain and digestive system to communicate effectively, maintaining a balance between digestive functions and the body’s stress responses.
When sleep is lacking, brain-gut communication weakens, and the body may shift into a heightened state of stress.
This can disrupt normal digestion and increase the risk of uncomfortable gut symptoms, including an upset stomach or nausea, especially when other triggers such as stress, dehydration, or poor dietary habits are present.
Watch the video below to discover nine symptoms of sleep deprivation.
Can lack of sleep cause nausea?
Lack of sleep isn’t considered a direct cause of nausea in many cases. However, insufficient sleep appears to lower the body’s tolerance to physical and sensory stress, which can make nausea more likely when other triggers are present.
This effect is believed to be closely tied to how sleep supports nervous system adaptation.
When the body is well rested, the nervous system is better able to adjust to movement and changes in position. When sleep is disrupted, this adaptive capacity appears to weaken.
A study published in the Journal of Environmental and Public Health highlights that individuals who were sleep-deprived before travel were significantly more likely to experience motion-related sickness.
The authors state, “In order to prevent or reduce the sensation of car sickness, passengers should take enough physical rest, sleep well, and avoid eating heavy meals before a journey.”
This suggests that sleep deprivation can make the nervous system more reactive to motion, increasing the likelihood of nausea.
Sleep loss also affects how the brain processes internal signals related to discomfort. Poor sleep increases mental fatigue, which reduces the nervous system’s ability to filter sensory input. As a result, sensations that might otherwise be tolerated can feel more intense or unpleasant.
Evidence published in Sleep Science reports that reduced sleep quality is associated with higher mental fatigue, along with changes in inflammatory and neurotransmitter pathways, including alterations in serotonin and histamine signaling.
These pathways help regulate the gut-brain connection and may influence how nausea and other forms of gut discomfort are perceived.
The connection between disrupted sleep and digestive symptoms is also seen in broader health research.
Research published in the Journal of Translational Medicine found that conditions characterized by unrefreshing sleep frequently include gastrointestinal symptoms. This overlap reinforces the idea that sleep quality, nervous system regulation, and digestive comfort are closely linked.
Other signs of sleep deprivation
Sleep deprivation affects millions worldwide and can cause nausea, often appearing alongside other noticeable signs of poor rest.
Common signs linked to sleep deprivation include:
- Persistent mental fatigue
- Increased irritability
- Poor stress tolerance
- Difficulty concentrating
- Digestive discomfort
- Appetite changes and increased cravings
Experiencing multiple symptoms associated with inadequate rest may indicate that sleep disruption is significantly contributing to physiological strain, which can have a profound impact on overall health and well-being.
Natural remedies for nausea
Reducing nausea often involves supporting digestive wellness and calming nervous system activity while addressing the underlying causes.
Consuming ginger or ginger tea may help support gastric motility, which can reduce nausea by improving stomach emptying and supporting coordinated movement of the upper stomach muscles.
Peppermint is another commonly used remedy to help relax gastrointestinal smooth muscles, including those in the upper digestive tract, which may ease digestive discomfort.
Chamomile tea has traditionally been used to promote relaxation, which can help calm nervous system activity and support overall gut comfort.
Incorporating gut-soothing remedies may help support occasional nausea, but shouldn’t replace medical evaluation for chronic nausea or severe digestive symptoms.
Tips for better sleep
Practicing good sleep hygiene supports the body’s natural restorative processes that help regulate the stress response and digestive health.
Poor-quality sleep can disrupt these processes, making the body more sensitive to digestive signals and thereby increasing the risk of nausea.
Here are four practical tips to improve sleep quality.
1. Keep a consistent sleep schedule
Going to bed and waking up at the same time each day, including weekends, supports healthy sleep rhythms and nervous system balance.
Consistent sleep patterns also help regulate stress hormones, which can reduce the risk of sleep issues and make it easier to get a good night’s sleep over time.
2. Avoid heavy meals before bedtime
Eating large meals close to bedtime can increase digestive activity and stomach acid release, which can interfere with sleep quality and duration.
Allowing sufficient time between dinner and sleep, typically around three hours, helps support digestion and may prevent an upset stomach or nausea during the night or shortly after waking.
3. Avoid caffeine later in the day
Caffeine stimulates the nervous system and can make it harder to fall asleep or stay asleep, even several hours after consumption.
Limiting caffeine intake in the afternoon and evening may help reduce sleep disturbances and support deeper, more restful sleep.
4. Create a calming pre-sleep routine
Establishing a relaxing bedtime routine helps signal the body that it’s time to rest and begin winding down. Reducing stimulation in the evening also supports nervous system regulation and prepares the body for sleep.
Dimming lights, limiting screen use, and winding down in a quiet room can help lower stress levels and support more restful sleep.
Avoiding screens before bed is particularly important, as blue light exposure can interfere with the body’s natural sleep signals.
“Cell phones, tablets, and TVs all emit blue light that can affect the circadian rhythm, which is the internal clock that governs the sleep-wake cycle,” explains Dr. Berg. “Blue light can also elevate cortisol, the body’s stress hormone that can cause difficulty falling or staying asleep.”
Key takeaways
- Nausea can develop when the nervous and digestive systems are under physiological strain, including stress related to poor or insufficient sleep.
- While lack of sleep isn’t typically a direct cause of nausea, it can increase sensitivity to common triggers such as motion, stress, or digestive upset.
- Natural remedies, including ginger, peppermint, and chamomile, may help support digestive comfort and reduce symptoms.
- Practicing good sleep hygiene and following simple sleep-supportive habits may help improve the body’s tolerance to nausea-provoking stressors.
FAQ
1. Can lack of sleep cause nausea?
Lack of sleep isn’t considered a direct cause of nausea in all cases. However, insufficient sleep can increase nervous system sensitivity and reduce tolerance to common triggers such as motion, stress, or digestive strain, which may make nausea more likely.
2. What are the signs of not enough sleep?
Common signs that you’re not getting enough sleep include persistent fatigue, irritability, difficulty concentrating, increased stress sensitivity, and digestive discomfort.
3. Will sleeping help nausea go away?
Promoting optimal sleep may help reduce nausea in some cases by lowering stress hormone levels and supporting nervous system regulation. Whether it helps depends on the underlying cause of the nausea, including factors such as gastrointestinal disorders, medication effects, or other underlying health conditions.
4. Is nausea a symptom of sleep apnea?
Sleep apnea is primarily associated with disrupted sleep and daytime fatigue. In some individuals, repeated sleep disruptions and fluctuations in oxygen levels may contribute to symptoms such as morning queasiness or nausea.
5. What helps with nausea?
Supporting digestive functions, improving sleep quality, calming the nervous system, and addressing individual triggers may help reduce nausea. Natural options commonly used to support nausea relief include soothing herbal teas such as ginger, peppermint, and chamomile.
