Over the past 10 or so years, probably since developing Hashimoto’s, I have had a very hard time sleeping through the night. I have had so many sleepless nights I can’t even count. I’m sure a lot of it had to do with hormones & adrenals, as well as thyroid.
The first thing you need to do is test for thyroid, hormones & adrenals & get those in check. I switched from Synthroid to a Natural Desiccated Thyroid Medicine (NP Thyroid) that has helped tremendously.
There are other natural things you can do to help get a good night’s sleep too.
8 Natural Tips for A Better Nights Sleep
1- Take a Warm Bath
I actually take a magnesium supplement every night before bedtime. (Just be careful, if you take too much you could have loose stools. Start out slowly & increase until bowel tolerance) Most people are magnesium deficient so this is not usually a problem. It has been shown that higher magnesium levels induce better, deeper sleep. Read more about Magnesium Deficiency here. I take 500-600 mg. every night.
2- Put a Himalayan Salt Lamp by your Bed
Turn on at least an hour or two before bedtime. (I leave mine on all day until I turn my lights out. Read more about Himalayan Salt Lamps & their benefits here.
I have a diffuser that will run for up to 10 hours. I run it all night by my bed. I add about 6-8 drops of lavender oil. Sometimes I will mix 3-4 drops ea. of lavender & frankincense. This is great to do in the baby’s room or children’s room for better sleep.
You can also diffuse a blend of some of these oils: Lavender, Frankincense, Bergamot, Sandalwood, Cedarwood, Vetiver, Roman Chamomile & or Ylang-ylang, as they all help promote calmness & deeper sleep. You can read more about Lavender Oil here & Frankincense Oil here.
4- Wear Blue Light Blocking Glasses
If possible, starting around 7-8 pm or earlier, until lights go out. I actually have a pair by my computer to wear during the day to prevent eye strain & have another pair by my bed. I usually put mine on right after dinner. These are the ones I recommend.
5- Have White Noise in the Room
I prefer a fan. It has been shown that people sleep better with white noise rather than a quiet room. Also, if you have a smartphone there is an app for that! I use it on vacation or anytime I go somewhere where I can’t take my fan. You can also purchase a white noise machine also. This is good for babies to sleep better.
6- Sleep in a Dark Cool Room
Preferably below 70 degrees. I keep my room at 67 degrees. Any warmer & it totally affects my sleep. Also, have your room as dark as possible.
7- Avoid Caffeine & Alcohol
Avoid caffeine after lunch. Also, avoid alcohol in the evenings, as it can interrupt sleep.
8- Go to Bed at the Same Time Every Night
If possible try to have lights out by 10:00. I usually get in bed around 9:00, read or watch TV (while wearing my blue light blocking glasses) to unwind until time for lights out.
Make sure to put your phone & other electronics into another room if possible or as far away from you as possible.
Getting into a nightly routine helps your body adjust & do what it is naturally supposed to do.
My Nighttime Routine:
I take a warm shower with lavender-infused shower gel or a warm bath with Epsom salts & lavender oil. I put on lotion with lavender oil after my bath. I usually get into bed around 9:00.
I take 600 mg. of Magnesium, and also take Progesterone which is prescribed by my functional medicine doctor.
Another item that I wear is my Fitbit. It helps me to monitor how much sleep I’m getting every night.
Hopefully, these tips will help you to get a better night’s sleep. I have noticed that even if I do wake up during the night, I don’t lie there for hours & my mind isn’t going crazy. I feel more relaxed & rested.
*If after trying all of the above & you are still not sleeping well, have your hormones tested. This has helped me more than anything.
Comment below & let me know what you do to get a better night’s sleep.
Also, let me know if these tips help you get a better night’s sleep. I would love some feedback!
*NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition.