Are you feeling sleepy? According a National Sleep Foundation poll:
36 percent of American drive drowsy or fall asleep while driving
29 percent of Americans fall asleep or become very sleepy at work
20 percent have lost interest in sex because they are too sleepy
14 percent report having to miss family events, work functions, and leisure activities in the past month due to sleepiness
Feeling fatigued, or having what’s known as “unrefreshing sleep” — where you wake up but don’t feel rested — is a common complaint of people with hypothyroidism.
But even after you’re being properly treated for your thyroid condition, you may still feel sleepy. You might think the answer is that you need to increase your dose of thyroid medication? Take supplements for energy? Change your diet?
Surprisingly, the most effective recommendation may also seem the most obvious — get more sleep!!!
According to the National Sleep Foundation, various medical studies have shown that most of us need seven to eight hours of sleep per night, and the majority of people are not getting enough sleep.
If you don’t get enough sleep consistently, in addition to feeling chronically tired, you can also be contributing to a number of negative health effects:
- * Hunger and appetite go up, which can promote obesity and make it harder to lose weight
- * Heart rate and blood pressure goes up, which increases your cardiac risk
- * Inflammation increases, which increases the overall risk of disease, and worsening of autoimmune symptoms
- * Glucose tolerance is impaired — which can contribute to risk of diabetes
- * The immune system becomes less effective, which makes you more likely to get sick from viruses and bacterial infections
Finding it hard to get in your ZZZs? The National Sleep Foundation has the following advice for getting a better night’s sleep:
- * Treat your bedroom as your sanctuary from the stresses of the day. Create a comfortable sleeping environment with a quality mattress and pillows that is free of distractions.
- * Be sure your bedroom is dark when you go to bed and will stay dark until you get the sleep you need. Use light blocking curtains or shades to be sure your room stays dark.
- * Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
- * If you find yourself still lying awake after 20 minutes, get out of bed. Get up and do something relaxing in dim light until you are sleepy.
- * Avoid exposure to bright light late at night. Dim your lights when it’s close to bedtime, and use night lights for nighttime awakenings.
- * Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime, if you are having problems sleeping.
- * Use a sound conditioner or ear plugs to block unwanted sounds.
- * Avoid caffeinated beverages, large meals and alcohol right before bedtime.
- * No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.
Some thyroid patients have also found that adding a magnesium supplement at bedtime can help improve sleep.
If you are still struggling with feeling tired and are getting enough sleep, a good source of more information is Jacob Teitelbaum, MD’s book, From Fatigued to Fantastic. Dr. Teitelbaum has recommendations regarding supplements, dietary changes and medications that can help with energy and improved sleep.
