February 8, 2018 By Teresa Wells
Sleep deprivation can really take a toll on your body. Feeling tired and sluggish even after sleeping could cause serious problems at work or at school. But there are ways for you to combat this health condition and get a restful sleep each night.
Conquer Hypothyroidism and Sleep Issues with these Tips
Getting a good night’s sleep is essential to combat daytime fatigue. Here are some tips on how to sleep better and get enough rest.
1. Keep Your Bedroom Tidy And Comfortable
The key to getting more restful sleep is the state of your bedroom. Keep your bedroom tidy and in order, and remove anything that would distract you visually. Invest in a good quality mattress and pillows. For optimal sleep, keep the temperature in your bedroom between 60 and 67 degrees Fahrenheit.
2. Simulate Nighttime
Turn down all lights at least an hour before your bedtime. Invest in thick curtains or blinds to keep sunlight away, especially if you work graveyard and sleep during the day.
You can also use a pair of noise-cancelling earplugs. Some people can only sleep without any noise. A pair of noise-canceling earplugs will do wonders for you, especially if you live near a busy street or neighborhood. On the other hand, some people prefer a specific kind of noise to lull them to sleep. This triggers an autonomous sensory meridian response or ASMR, which is a kind of euphoric feeling that could induce you to sleep. It can be white noise, the sound of an electric fan turned on, rain, or a person whispering in the background.
3. Start a Wind-down Routine
A warm bath offers more than just cleansing benefits. Turn a warm bath into a wonderful bedtime ritual by using Epsom salts and essential oils like lavender. The Epsom salts can remove toxins from your body, while the aroma of the lavender calms and relaxes the senses. Additionally, you can also drink an herbal tea or listen to a relaxing music.
Going to bed on a schedule will help condition your body to shut down. If you can’t sleep after 20 minutes of lying down in bed, get up and do something relaxing to combat your insomnia. Meditation, yoga, slow breathing, even counting sheep will help you keep your mind off things. At this time, avoid checking social media, messages, or even email on your phone or watching television.
4. Condition Your Body To Slow Down
Doing some activities to relax your mind and slow down your body can help relieve sleep issues. Try meditation, yoga, or slow breathing to help you get relaxed. Also, avoid checking social media or watching television before going to sleep.
5. Eat less at night
A full stomach could cause sleep interruption. Doctors recommend having meals with a combination of protein and carbohydrates, like natural peanut butter on whole wheat crackers. If you have to eat full meals at night, try to eat food items rich in fiber, Omega-3 fat, probiotics, iodine, and antioxidants. You can ask your doctor to help you come up with a diet plan that’s best for you.
Coffee is not bad but is highly discouraged before bedtime. Caffeine could cause acid reflux and insomnia, which is not good to deal with during your bedtime.
6. Take Short Afternoon Naps
Napping is good, as you want to get as much fitful sleep as you can. Sleeping for at least 10 minutes cab already restore your wakefulness, giving you more energy to accomplish tasks for the rest of the day. However, do try to keep naps under 30 minutes, as prolonged afternoon naps can actually do the opposite. Longer or frequent naps are said to be associated with productivity loss to higher morbidity and mortality.
7. Exercise daily
You can start with low-impact aerobic and strengthening exercises, as they do not apply unwanted pressure on your limbs and joints. Also, it is important to exercise during the day to get your daily dose of vitamin D and set your biological clock. Don’t tire yourself with exercise at night, or at least exercise 2-3 hours before your bedtime.
8. Stop Smoking
Nicotine is a stimulant and will interfere with your sleep quality. Cigarette smoking will only cause you more fatigue. In addition, smoking also affects your hypothyroidism treatment plan so it’s best to quit before the situation gets worse. With that said, make sure you’re under the supervision of your doctor when you quit.
9. Take Magnesium Supplements
If you want to take some medication to help you get better sleep, a magnesium supplement would do it. 400 mg of magnesium per day may help you with your insomnia. Ask your doctor first how much you should take in consideration with your current diet, and your medication.
In conclusion. . . .
Remember, your sleep issues are your body’s way of saying it needs a full recovery toward overall, optimum health.