Tag: sleep hygiene

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)

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)