Sleep can be a bit unpredictable if you’re suffering from low thyroid function.
Low thyroid function comes along with inhibited adrenal function, and studies have found that insomnia is linked to a dysfunction in the HPA axis and improperly produced cortisol. Unfortunately, this means that cortisol spikes that occur in the middle of the night are very possible. This has the potential to wake you up with a racing heart and terrible anxiety.
Sleeping well consistently is crucial to your healing process when it comes to your thyroid and adrenal function.
Below are 15 ways you can get a better night’s sleep and improve your thyroid health
1. Have a sleep/wake schedule
This means that you should be going to bed and waking up at the same time each day and night. Your body functions on a rhythm that controls the hormones you need to sleep and wake up. By making a schedule, you will train your body to produce the necessary hormones at the same time every day.
2. Stop staring at screens
It’s time to kick the TVs, computer screens, and phones out of your bedroom. The blue light from electronic screens inhibits melatonin production, which you’re going to need for a good night’s rest.
3. Stay away from caffeine
It’s going to be beneficial to stay away from caffeine completely because it induces a release of cortisol. However, if you’re hopelessly addicted and need a cup to get through your morning, just make sure to stop your caffeine intake after 12 pm so that your body has time to slow down.
4. Kick alcohol to the curb
This may seem confusing since that glass of wine you have before bed will initially help you doze off. However, it’s important to note that alcohol triggers blood sugar spikes. When the high blood sugar wears off after you’ve been asleep for a few hours, the cortisol produced will cause you to wake up with anxiety symptoms.
5. Get outside for at least 20 minutes each day
Daylight increases melatonin production at night, and this will ultimately improve your sleep patterns.
6. Ditch the bedtime snacks
Make sure to not eat at least 3 hours before going to bed. Eating before you turn in for the night can cause restlessness and will turn your body’s attention and resources to the digestion process instead of restoration.
7. Exercise before dinner, not after
Exercise will produce energy and endorphins. If you exercise before bedtime, your body will not slow down like it should.
8. Keep a journal near your sleep space
Bedtime can often be the time when your anxieties decide to run rampant through your mind. By keeping a journal next to your bed, you can write down some of your anxieties or concerns on your to-do list an hour or so before bed. This will allow your mind to release its worries and settle in for the night.
9. Stretch before you sleep
Stretching will help relax your body, which will ultimately make it easier for you to catch some Zs.
10. Supplement 200 to 400 mg of magnesium citrate or glycinate before bed
Supplementation is a great practice for your health regimen, and these supplements will help relax the nervous system and enhance your night’s rest.
11. Supplement 1-3mg of melatonin before bed
Melatonin is a natural hormone that your body produces to help get you to sleep. If you’re having trouble sleeping, supplement some melatonin before you go to bed; it will support your sleep rhythm and help you get enough rest.
12. Enhance restfulness with meditation or soft music
Listening to something calming while getting ready for bed is a great way to enhance relaxation.
13. Run a hot bath
Increasing your body temperature before you go to bed can definitely improve your sleep patterns. If you want an extra oomph, make sure to add some magnesium-rich Epsom salts with essential oils that will calm you down and alleviate stress.
14. A calm room = a calm body
No, you don’t need to call in a home makeover show; there’s no need to remodel your room. But a great way to help you sleep is to create a relaxing space in your room, even if this means just removing clutter and organizing your space.
15. Relax in a dark environment
It’s best if you try and sleep in a completely dark environment. If you are sleeping with ambient light or have other sources of light sneaking into your room, try getting blackout curtains or wearing an eye mask. Light can trigger wakefulness.