Tip 8. Snooze and Win: The Importance of Quality Sleep
Sleep, glorious sleep. It’s the time when your body gets to rest, rejuvenate, and restore. For people living with Hashimoto’s disease, achieving quality sleep is not just beneficial, it’s essential. Poor sleep can exacerbate symptoms, while good sleep can help manage the condition and boost your overall health.
Firstly, let’s talk about the link between sleep and the immune system. While you’re catching Zs, your immune system is busy at work, producing protective cytokines and infection-fighting antibodies. Consistently skimping on sleep can hinder this vital process, potentially leading to increased inflammation and worsening Hashimoto’s symptoms.
Additionally, sleep influences hormone production, including thyroid hormones. Studies show that sleep deprivation can disrupt the normal rhythm of thyroid hormone production. For those with Hashimoto’s disease, this can mean an exacerbation of symptoms like fatigue, weight gain, and mood swings.
But getting a good night’s sleep isn’t always easy, is it? Stress, anxiety, and even some medications can disrupt your sleep. Here, sleep hygiene practices can make a big difference. This includes maintaining a regular sleep schedule, creating a calm sleep environment, and avoiding screens before bedtime.
For some people, relaxation techniques like meditation or deep breathing exercises can help prepare the mind and body for sleep. Others might find benefit from cognitive-behavioral therapy for insomnia (CBT-I), a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.(8)
