Tag: sleep

Sleep Hygiene Practices

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

“My sleeping pattern has dramatically improved in the past four months.“

During our sleep, our body repairs & heals; it regulates our blood sugar, restores immune system, combats inflammation, improves our mood, enhances our cognitive functioning, and our bodies detoxify while we sleep. As I was creating some Jordan Essentials samples for few of my neighbors who are struggling with sleep issues, I was compelled to share effective sleep hygiene practices to maximize their restful experience at night.

  • Maintain a consistent bedtime. Relax and prepare for bed.
  • Consider a hot shower or hot bath or sauna. When taking a hot bath, add a tablespoon of Lavender and Eucalyptus dead sea salt to your relaxing bedtime routine. Aromatherapy makes a difference, and the dead sea salt offers magnesium, potassium and calcium, minerals, to your body.
  • Consider relaxing activities at bedtime including medication or deep breathing exercise or prayer.
  • Use motion-sensor, night lights. Turn ‘off’ all electronics.
  • Consider blue-light glasses two hours prior to bedtime.
  • Room Temperature: 68 degrees or cooler (this was a gamechanger for me!).
  • Wear light clothes to ensure body temperature stays cool.
  • Minimize noise level throughout the night.
  • Do not check the time, social media or emails if you wake up.
  • Limit caffeine, alcohol and water intake at bedtime.
  • In the mornings, face the sunrise for 10 minutes to reset the circadian rhythms.

Products are available at Rhythms4Wellness.JordanEssentials.com

(Note, this is health information, not health advice)

Routines Do Change

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized
Christmas (2024) with the family at the World Equestrian Center.

My sister, her family and I reunited in Ocala, Florida after our mother’s passing in November. When we have family in town, our routines undoubtedly change.

We participated in so many fun activities at the World Equestrian Center in the evenings on Friday and Saturday. The entire family had a meal at Stone Creek Grill Golf Club on Saturday afternoon and attended Church service on Sunday morning. It was quite hectic yet memorable and fun.

We did have unexpected changes in schedule (e.g., a quick run to McDonalds with our seven-year-old twins). Changes in schedule keeps life interesting. Having family in town is priceless, no doubt in my mind.

When preparing for a special weekend, keep in mind about the potential changes in schedule that may throw us ‘off’ from our healthy rhythms that promote wellness. Life happens and time runs faster than expected!

I am learning ‘how to’ maintain quality of life with Hashimoto Thyroiditis and planning ahead is key. Creating ‘anchors’ or habits help us keep up with daily rhythms of wellness.

These are the most important anchors when managing an autoimmune condition in a fast-paced, Holiday season. Anchors such as: Hydration, Sleep hygiene practices, Supplement/Medication intake, Movement, Stress Management, and Diet.

Yes! The ‘diet’ anchor is a tricky one …

Tips:

a) Set up an alarm on the phone to remind yourself about hydration, every hour.

b) Pacing is key. Do not multitask. Keep it simple.

c) We do not have to participate in all activities. For instance, I chose to meet my family a couple of hours after their arrival to the hotel. They were able to get acquainted with the World Equestrian Center while I was taking a hot shower then relaxed in my living room while hubby was finishing up with work.

d) Set up another alarm on the phone for supplements and/or medication intake. Yikes! I forgot to take my Omega 3 one of the evenings.

e) Make a healthy choice and determine what time is a reasonable time for bedtime. It may be a bit later than our daily routine and that is okay. It is also alright to be excused earlier than expected. Since I no longer drink alcohol due to Hashimoto and cellular inflammation, I skipped the evening drinks.

f) Take healthy snacks on-the-go and a refillable water bottle to hydrate.

g) When eating at a local restaurant, make healthy choices (low in carbohydrates, gluten-free is preferable).

h) Enjoy movement! I was able to take so many additional steps tracked by my smart watch.

i) If feeling tired or drained, it is okay to excuse yourself and catch up with the rest of the family a bit later.

j) Since fast-paced holiday events cause additional stress, I plan to start taking
L-Theanine Max supplement mid-day to reduce the adverse impact of acute stress in my body moving forward and continue using the Copa-Calm Essential Oil Blend spray from Jordan Essentials (Rhythms4Wellness.JordanEssentials.com) to relax throughout the day.

Cooler Temperatures

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

Prior to my diagnosis of Hashimoto Thyroiditis, I was only sleeping approximately 5 hours/night. I would wake up tired, irritable ‘cranky’ and sometimes overly stressed. My body was under significant distress … joint & muscle acute pain was an everyday, debilitating experience.

I was miserable!

The body needs the rest and most importantly it needs ‘quality’ sleep at night. A ‘good night sleep’ means we sleep for at least seven hours each night. This is the recommended amount of sleep for us, the adults. This is how our bodies detoxify and heal overnight.

The benefits of sleep are multiple. It improves mood, promotes a healthy heart, regulates blood sugar, improves mental function including memory, restores immune system, manages stress, and decreases cravings or hunger. We are born to heal.

My medical provider suggested a supplement, L-Theanine Max, to improve my sleep pattern; however, it only relaxed me at bedtime. But it did not keep me asleep all night.

The game changer was to drop the A/C temperatures to 71 degrees. Yes! it may increase the electricity bill. The benefits of quality sleep outweigh the higher costs of utility bills. I now fall asleep within 10 minutes and sleep all night. I am able to wake up refreshed and rejuvenated after 8 or 9 hours of sleep at night. Most importantly, I know my body is healing today.

Other strategies to consider may include maintaining a consistent sleep routine, limiting the exposure to light including the ‘blue’ light from television, phone, or computer screens. In addition, consider wearing light-blocking glasses to protect from the blue light of electronics, limiting caffeine products or water at bedtime, avoiding action-oriented television shows or movies that trigger the ‘fight-or-flight’ response, and wearing comfortable & light clothes Lastly, I am adding one or two stress-reduction strategies (e.g., meditation, reading a fiction book, breathing exercises, prayer) 30 minutes prior to bedtime. I want to ‘be ready’ for a good night sleep.

(Note, this is health information, not health advice)