How to get a good night of sleep when you have Graves'
Sleep is critical for any autoimmune condition, including Graves’ disease. But unfortunately, insomnia and poor quality sleep are common side effects of an overactive thyroid!
So how can you get a decent sleep despite your thyroid condition? Here are some simple tips to get you sleeping soundly again.
Tips to improve your sleep when your thyroid is overactive
OPTIMISE YOUR THYROID LEVELS
Although the following tips will improve your sleep quality and quantity, it’s important to address the root cause. Otherwise, your sleep will continue to be disrupted! Make sure you work with your health team to monitor your thyroid levels and address any flare-ups.
GET SOME DAYLIGHT
The key to good sleep starts in the morning. Your body relies on the light of the day and the dark of the night to keep your sleep rhythm in check. So if you’re inside all day, your body might not get the messages it needs trigger rest when night rolls around.
Get at least 10 minutes of daylight every day – even if it’s through your office window. If possible, get out into the fresh air and sunshine.
STICK TO A REGULAR SLEEP AND WAKE TIME
Your internal clock thrives off routine. But unfortunately, a lot of people don’t have a consistent approach when it comes to sleep and wake times! Some people will go to sleep at a different time every night. Others will stick to a routine during the week, but then stay up late and sleep in over the weekend.
It’s best to sleep and wake up at roughly the same time every day. You can vary this a little bit, but more than about an hour’s difference can throw your sleep rhythm right out.
SKIP THE CAFFEINE AFTER LUNCHTIME
Find yourself relying on that coffee or energy drink to stave off the ‘tired but wired’ feeling? This can be a downward spiral when it comes to an overactive thyroid, especially if you consume it later in the day.
Caffeine has a half-life of around 5-6 hours – meaning that if you have a two-shot coffee at 3pm, you still have a full shot’s worth of caffeine in your system by 8-9pm! It’s no wonder why your body doesn’t feel like sleeping, especially once you add in the excess thyroid hormone.
I typically advise cutting out caffeine when you have an uncontrolled overactive thyroid. But if you’re going to drink caffeinated drinks such as coffee and green tea, keep them to morning time. Once you have lunch, switch to a caffeine-free option such as rooibos tea or dandelion chai.
DITCH THE SCREENS
Hands up - who unwinds at the end of the day by scrolling through social media or watching some Netflix? Using screens before bed can disrupt your sleep. Screens give off blue light that can inhibit the production of melatonin, the main chemical that signals to your brain that it’s time to sleep.
Switch off technology at least 30-60 minutes before bed. If you have to use them for work, consider installing a blue light blocker app such as f.lux to minimise the impact.
FIND A WAY TO UNWIND
Stress is a big contributor to poor sleep AND is involved with hyperthyroidism, so managing your stress is twice as important! One way to reduce stress before bed is with an unwind routine. This routine not only tells your body that it’s time for bed, but also that the stresses of the day can be put aside.
A night routine is easy to tailor to your preferences - it can include any calming activity that you enjoy.
For example, you might go for a walk around the block, light a candle or two, spend some time journaling and do a deep breathing exercise after turning out the light. Or you could make yourself a cup of calming herbal tea, take a shower or spend some time reading before bed.
DON’T USE ALCOHOL TO PUT YOURSELF TO SLEEP
When your nervous system is stuck in that tired but wired state, you might reach for a glass of wine or two to wind you down. While alcohol might help you to feel sleepy and fall asleep in the first place, it’s actually disruptive to your sleep quality. Many people experience a rebound effect, where they wake up a few hours after falling asleep.
If you drink alcohol socially, make sure you have at least 2-3 alcohol-free nights a week. But if you’re struggling to get to sleep due to your thyroid levels, you might like to skip the alcohol entirely until your levels stabilise.
SET UP YOUR BEDROOM FOR SLEEP
Where you sleep is just as important as when you sleep. Think of your bedroom as a cave – it should be dark and cool to sleep in.
For temperature, around 16-19 degrees Celcius is the sweet spot. You can always layer up the blankets or have a heat pack to keep you warm until you fall asleep if needed.
To ensure maximum darkness, cover up all sources of light possible and have thick curtains on the windows. You may even like to use duct tape to cover lights from powerpoints and chargers.
NEWLY DIAGNOSED AND NEEDING TO NAVIGATE THE WORLD OF AN OVERACTIVE THYROID?
I cover what you need to know to manage an overactive thyroid naturally in my course, the Hyperthyroid and Graves’ Disease Recovery Program.
This comprehensive program includes:
6 modules covering the most important information you need to understand your overactive thyroid and how to support it naturally
Resources on thyroid testing and which tests will give you the best overview of your thyroid function
Steps to help you identify triggers and avoid thyroid flares
6 restorative Naturopathic Yoga sessions
Thyroid meditations
A BONUS 4 step gut healing protocol (because many of the triggers for your thyroid are found in the gut!)