Top sleep better tips for thyroid patients

Written by The Sleep Charity

Many of our community struggle with sleep issues caused by their illness, symptoms or medication. For those that live with chronic illness a good night sleep is critical so establishing good habits and routines would be very beneficial I am sure. 

Sleep is an essential part of our health - it decreases the risk of heart attacks, diabetes, strokes and it helps us fight off minor ailments, deal better with stress, anxiety and depression and even tackle weight problems.
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However, chronic illnesses and sleep can be negatively synergistic: illness stops sleep and sleep deprivation amplifies pain and illness. Often medications can affect sleep or quality of sleep. 

So, what can those suffering from chronic illnesses do to get a better night’s sleep.

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1. ​First thing to check when in pain, is comfort. How comfortable is your bed? This is essential for a good night’s sleep – especially when you suffer from a medical condition. Your bed and pillow need to support you in the right places.
2. Make sure the bedroom environment is conducive to sleep. It needs to be calming and clutter free. Use heavy lined curtains or black out blinds to keep daylight out. Remove tech so that you’re not tempted to use it in bed. An ideal temperature is between 16 –18 degrees. 
3. Stick to a good bedtime routine and aim to go to bed and wake up roughly the same time each day to set your circadian rhythm.  
4. Avoid stimulants on the run up to bed, especially when on medication, such as caffeine, alcohol and nicotine.  
5. Practice relaxation techniques such as meditation, yoga, deep breathing exercises and/or mindfulness before bed. This calms the mind and prepares it for sleep and can often help manage pain.   
6. A good, balanced diet is essential for sleep. Some good healthy bedtime snacks include cheese, bananas, cherries and low sugar cereals. 

If you feel your condition is seriously impacting your sleep, then you may need seek medical help.

The Sleep Charity has a free National Sleep Helpline for further support and advice. The charity also has several CBT-I trained practitioners, which is a route you may wish to explore. https://thesleepcharity.org.uk/