Sleep Better: Unlock Nightly Bliss

Well, let us give you a few tips for this. So first, with having you at the bathroom a lot in the middle of the night. Avoid caffeine, and limit it to the mornings. Also, the caffeine is not keeping you up at night. You want to make sure you are avoiding a lot of liquids right before bed. For alcohol, so alcohol is a problem for many reasons. One, you keep waking up in the middle of the night. The other, it reduces our REM sleep, which is our very restorative, important sleep. So alcohol, some people have a nightcap or a drink before bed to help put them to sleep. Well, maybe initiating your sleep well but it is not maintaining the proper sleep and the REM sleep at night. You are not getting as quality of sleep. Certain medications like antihistamines can make you drowsy, so you go to sleep but they have a poor negative effect on sleep. Beta-blockers have been known to cause insomnia. Diuretics, we have spoken about increased urination and SSRIs cause daytime sleepiness so then you are sleepy during the day and you are not sleeping well at night. Another big problem can be EMFs or electromagnetic fields. So my suggestion for this is pretty easy, put your WiFi on a Christmas light timer. Okay. You can buy them very inexpensively. Put it on a timer, turn it off at night, put your phone in airplane mode. Make sure it is also apart from your bed far away on the other side. Okay. Any alarm clocks, any of that light that you can see in your light, that in your room, turn those lights up and have your room completely dark then you are going to, you are going to have high melatonin, which is our sleep mode, and you are going to get a good night’s sleep. So speaking of melatonin, that is something that you can take it to help go to sleep. It is something that I would rather have good habits, like turning off blue light at night, as opposed to just taking melatonin. But it is an option. I really like L-Theanine for initiation of sleep or you can take L-Theanine in the middle of the night. It is actually found in green tea. This is why when you drink like matcha to you, you do not get that jittery feeling that L-theanine smooths that out. Lavender is great, this is an essential oil that you can diffuse. You can put a little bit of drops on your pillow or next to your bed stand. This has been studied to show that is helpful with sleep and actually anxiety too so it helps in that initiation of sleep. 

Valerian is really helpful for a positive improvement in insomnia. You can have it as a tea or a tincture. I really like Passionflower. I really like to make it a good passionflower and lemon bond tea before bed. It just kind of relaxes you. Skullcap is also great, it is a sedative, it is a nerve ending relaxant, and nerve tonic, and that helps activate GABA receptors. So speaking of GABA receptors, another thing that can be helpful is oral progesterone. So a lot of women that are starting to have that perimenopause and menopausal sleep disturbances will put them on oral progesterone at night and that helps activate that GABA receptors when you take it early and can help women just cruise on through sleep so they are not waking up all the time. You can make yourself a mocktail with some tart cherry juice and make sure you use the Montmorency tart cherry that actually contains an enzyme that inhibits tryptophan breakdown and that helps with increased sleep time. So I hope these tips and tricks for sleep were helpful for you because getting good sleep is helpful for optimal thyroid health. Hope you’re enjoying the summit. Thank you so much for being here and share this summit if you find it helpful and want to help others with their health.