Sleep that elusive state of bliss for most of us that suffer with hypothyroidism. We are tired. The 7 Tips for sleeping better with hypothyroidism should help.
Yet, when we crawl into bed for some reason, suddenly our brains won’t shut up and we spend the time that should be a wonderful retreat, starring at the ceiling wishing we could sleep, having conversations with people not even present or worrying about the trivial things in life we have no control over.
I’ve been there too.
First we need to understand what sleep is and how we get to sleep to begin with.
Sleep is a series of cycles that run from 90-110 minutes and is divided into four stages: light sleep, true sleep, and 2 states of deep sleep.
BBC Science and Nature describes it like this:
Non-REM sleep
Stage one: Light Sleep
During the first stage of sleep, we’re half awake and half asleep. Our muscle activity slows down and slight twitching may occur. This is a period of light sleep, meaning we can be awakened easily at this stage.
Stage two: True Sleep
Within ten minutes of light sleep, we enter stage two, which lasts around 20 minutes. The breathing pattern and heart rate start to slow down. This period accounts for the largest part of human sleep.
Stages three and four: Deep Sleep
During stage three, the brain begins to produce delta waves, a type of wave that is large (high amplitude) and slow (low frequency). Breathing and heart rate are at their lowest levels.
Stage four is characterized by rhythmic breathing and limited muscle activity. If we are awakened during deep sleep we do not adjust immediately and often feel groggy and disoriented for several minutes after waking up. Some children experience bed-wetting, night terrors, or sleepwalking during this stage.
REM sleep
The first rapid eye movement (REM) period usually begins about 70 to 90 minutes after we fall asleep. We have around three to five REM episodes a night.
Although we are not conscious, the brain is very active – often more so than when we are awake. This is the period when most dreams occur. Our eyes dart around (hence the name), our breathing rate and blood pressure rise. However, our bodies are effectively paralyzed, said to be nature’s way of preventing us from acting out our dreams.After REM sleep, the whole cycle begins again.
In short we start to go crazy. After being awake for only seventeen hours, there is enough brain function deterioration to equal consuming two glasses of wine! No wonder there are the “Don’t Drive Drowsy” campaigns popping up all over the place.
While I’m confident, as fellow suffers of one of the hallmarks of hypothyroidism, lack of ability to sleep, you are well aware of the consequences of not getting good sleep, let’s review them anyway.
- Heart disease
- Irregular heartbeat
- Heart failure
- High blood pressure
- Heart attack
- Stroke
- Diabetes
According to the Mayo Clinic here are seven things you can do to sleep better at night to live better during the day.
Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. [MayoClinic]
Try incorporating some of the tips for sleeping better into your life so that you can live better, feel better and perhaps get this disease under control.
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