Improving sleep

[noenergy]

Hello- historically I have always been a poor sleeper, but I it has got worse and is the biggest contributing factor to my health and lack of wellbeing. I get to sleep easily but struggle staying asleep. I’ve tried all the normal things- good routine, dark room, correct temperature etc but rarely get past 3am. I have Hashimotos, anyone got any ideas to enable me to get enough sleep to feel refreshed in the morning? Thanks.

[greygoose]

Have you tried taking magnesium at bedtime? Or CBD oil? Have you had your adrenals checked? If your cortisol is low in the morning, and struggle all day to make their quota of cortisol through the day, your cortisol could be too high in the night, when it should be at its lowest.

[noenergy in reply to greygoose]

Hello, thanks for the reply. I take magnesium plus supplements. Two in the morning and two at tea time. Perhaps the afternoon ones could be taken later. I have been on these for four weeks. My cortisol level follows the curve expected but at a higher rate. All my measurements were above the charted curve but consistently so throughout the day. No I have not tried Cbd oil.

[greygoose in reply to noenergy]

It could be the high cortisol causing the problem, then. At night, the cortisol level should be at the bottom of the range. Have you tried anything to reduce it?

[greygoose in reply to greygoose]

You might find this thread interesting:

healthunlocked.com/thyroidu...

[SeasideSusie Remembering in reply to noenergy]

noenergy

"I take magnesium plus supplements. Two in the morning and two at tea time."

Which supplementts do you take at tea time?

[noenergy in reply to SeasideSusie]

Sorry the same as the morning Seeking health magnesium plus

[SeasideSusie Remembering in reply to noenergy]

Correct me if I'm wrong, Seeking Health Magnesium Plus capsules containing 125mg magnesium and 30mg B6 per capsule?

You are taking 4 capsules daily?

Long term use of high dose B6 can cause tingling of the extremities and nerve damage. The recommended daily dose for regular use is 10mg daily.

Also B6 can cause sleep disturbance

From livestrong.com/article/4815...

"Vitamin B6 Toxicity

While a deficiency in vitamin B-6 can contribute to sleep difficulties, overmedication with B-6 supplements may make your insomnia worse. In a 2003 study, Aliya Chaudary and her colleagues at London's Institute for Optimum Nutrition found that vitamin B-6 is one of the few water-soluble vitamins with potentially toxic effects. Linking excessively toxic levels of vitamin B-6 to insomnia, the researchers point out that insomnia symptoms are most readily treated by a reduction in B-6 intake over time. As vitamin B-6 may be linked to insomnia at both excessive and inadequate doses, it is best to consult your doctor before attempting to self-medicate with vitamin B-6."

[noenergy in reply to SeasideSusie]

Thanks for the reply. Yes it is those magnesium plus supplements I am taking. I have taken this at that dosage for about 4 weeks. Before that I didn’t take any magnesium. In that time my sleep has neither consistently improved or deteriorated.

[SlowDragon Administrator]

First thing is, do you have any recent blood test results? if not will need to get hold of copies.

You are legally entitled to printed copies of your blood test results and ranges.

UK GP practices are supposed to offer online access for blood test results. Ring and ask if this is available and apply to do so if possible, if it is you may need "enhanced access" to see blood results.

In reality many GP surgeries do not have blood test results online yet

Alternatively ring receptionist and request printed copies of results. Allow couple of days and then go and pick up.

Low FT3, low vitamin D and low B vitamin levels can all affect sleep

How much Levothyroxine are you currently taking?

For full Thyroid evaluation you need TSH, FT4 and FT3 plus both TPO and TG thyroid antibodies tested. Also extremely important to test vitamin D, folate, ferritin and B12

Low vitamin levels are extremely common, especially when Thyroid antibodies are raised and if not gluten free

Recommended on here that all thyroid blood tests should ideally be done as early as possible in morning and fasting. Last Levothyroxine dose should be 24 hours prior to test, (taking delayed dose immediately after blood draw). This gives highest TSH, lowest FT4 and most consistent results. (Patient to patient tip, best not mentioned to GP or phlebotomist)

Is this how you do your tests?

Private tests are available. Thousands on here forced to do this as NHS often refuses to test FT3 or antibodies or all vitamins

thyroiduk.org.uk/tuk/testin...

Medichecks Thyroid plus ultra vitamin or Blue Horizon Thyroid plus eleven are the most popular choice. DIY finger prick test or option to pay extra for private blood draw. Both companies often have special offers, Medichecks usually have offers on Thursdays, Blue Horizon its more random

Can see from previous post you were looking at gluten 6 years ago

Are you now on strictly gluten free diet?

Hashimoto's affects the gut and leads to low stomach acid and then low vitamin levels

Low vitamin levels affect Thyroid hormone working

Poor gut function can lead leaky gut (literally holes in gut wall) this can cause food intolerances. Most common by far is gluten. Dairy is second most common.

According to Izabella Wentz the Thyroid Pharmacist approx 5% with Hashimoto's are coeliac, but over 80% find gluten free diet helps, sometimes significantly. Either due to direct gluten intolerance (no test available) or due to leaky gut and gluten causing molecular mimicry (see Amy Myers link)

Changing to a strictly gluten free diet may help reduce symptoms, help gut heal and slowly lower TPO antibodies

Ideally ask GP for coeliac blood test first or buy test online for under £20, just to rule it out first




Trying gluten free diet for 3-6 months. If no noticeable improvement then reintroduce gluten and see if symptoms get worse

chriskresser.com/the-gluten...

amymyersmd.com/2018/04/3-re...

thyroidpharmacist.com/artic...

scdlifestyle.com/2014/08/th...

drknews.com/changing-your-d...

Link about low vitamin D and B vitamins affecting sleep

drgominak.com/vitamin-d/

Add your most recent blood test results and ranges if you have them or come back with new post once you get results

[Bertwills]

Early waking can be a sign of low blood sugar. I’ve managed to sleep for an extra opulent of hours by eating cheese jut before bed. No nightmares so far! You need a high fat/ high protein snack. No carbs. Google it. Definitely has helped me.

It might be worth checking if your blood sugar is unstable a it could be a sign of diabetes.

Hope this helps. It’s worth trying as it’s so simple to do.

[jgelliss]

I found when I'm optimally dosed for myself that is one of my signs when I get good nights sleep . Raw Honey is very helpful too just before going to sleep . If your Cortisol's are high at night a small dose of Zinc can help .