Good sleep is the foundation of good health. Whenever a patient tells me their sleep has improved, I know I’m on the right track with the remedy I’ve prescribed. So here are seven sleep hacks especially for people with Hashimoto’s:
1. Turn down the lights
Avoid bright lights for at least 30 minutes before going to bed – including your TV, phone or ipad. Even five minutes of blue light from a screen reduces your melatonin production and can disturb your sleep quality.
2. Don’t miss your sleep window
Your melatonin peaks naturally towards the end of the day and signals to your body that it’s time to sleep. Aim to get to bed for 9-10pm, or you’ll experience a cortisol-driven rush and miss your melatonin high. Going to bed earlier also means you’ll get more sleep that will be deeper and more regenerative. Getting 8 hours from 10pm-6am will make you feel more refreshed than sleeping from 2-10am.
3. Skip a late night gym session
Don’t exercise for at least two hours before going to bed as it raises your cortisol levels, energising you and interfering with your sleep.
4. Take some B6
Vitamin B6 is needed for melatonin production so consider supplementing to help with sleep onset. B6 is also good for carpal tunnel, so if you’re woken by numb and tingling hands, it may also help relieve this.
5. Foods for sleep
Sweet potatoes provide a form of glucose that stimulate serotonin, which aids in the ability to sleep.
Bananas are high in tryptophan which soothes your neurotransmitters.
Mangoes are very high in magnesium so may help you to drop off.
6. Feed your adrenals
As I’ve discussed in other blogs, many people with Hashi’s also have adrenal fatigue. If you fast, or skip meals, your adrenals will have to dump adrenaline into your system to keep you going when your blood sugar drops. So it would be wise to keep your adrenals fuelled up with healthy snacks between your main meals.
7. Talk to your homeopath
In addition to these dietary and lifestyle changes, use homeopathy to help you sleep. Your homeopath can work with you to give you a good night’s sleep, as well as calm the inflammation in your body which is at the root of your Hashi's and your disrupted sleep cycles.
Book a FREE 15-minute Skype call with me here to talk about how homeopathy can help you get a good night’s sleep.
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