Sleep problems and thyroid disorders
Man spend a third of our lives sleeping. Getting sleep right will help increase your productivity, energy and physical and emotional well-being.
Your body’s many organs and systems rely on your thyroid gland, located at the base of your neck just below your Adam’s apple. When your thyroid produces too little or too much thyroid hormone, it throws off your body’s metabolism, which can affect your sleep. Too little thyroid hormone causes an underactive thyroid, or hypothyroidism. This may result in fatigue, lack of energy and excessive daytime sleepiness.
Our bodies operate on a 24-hour cycle4 known as circadian rhythm, which is regulated by the master circadian clock located in a part of the brain called the suprachiasmatic nucleus (SCN) located in the hypothalamus. The SCN releases different hormones that help maintain balance in the body and control different bodily functions, including your sleep-wake cycle. One of these hormones, thyrotropin, stimulates the thyroid to trigger the release of thyroid hormones. If the thyroid is overactive or underactive, this can interfere with thyrotropin production and your overall circadian rhythm.
The Link Between Hypothyroidism And Insomnia
The association between hypothyroidism and sleep problems can be understood through the following:
- Contrary to many people’s beliefs, hypothyroidism is more associated with sleep problems and insomnia than hyperthyroidism. One of the most common symptoms of hypothyroidism is fatigue. One would think this fatigue would make it easier to sleep at night, but often patients feel exhausted all day and then find themselves sleeping poorly at night. This is because your thyroid is part of your body’s endocrine system, releasing hormones that control metabolism and regulate vital body functions (such as heart rate, body temperature, and breathing). Low metabolism during the day contributes to daytime fatigue, and irregular hormones at night prevent the deepest, most important sleep cycles. Additionally, hypothyroidism can increase the risk for some sleep disorders, such as sleep apnea.
- Hypothyroidism can also signal a problem with other parts of your endocrine system, particularly your adrenal glands. These glands are responsible for producing cortisol, also called the “stress hormone.” If your adrenal glands are overtaxed or not regulating properly, you may be experiencing high levels of cortisol at night, giving you increased energy and keeping you awake.
- People with hypothyroidism (underactive), on the other hand, often experience trouble tolerating cold at night and joint or muscle pain that disrupts sleep.
- Besides causing daytime fatigue by slowing metabolism, hypothyroidism increases the risk for some sleep disorders. About 30 percent of people with hypothyroidism have sleep apnea. In this group of people, it’s the drop in oxygen and the struggle to breathe against a closed airway that disrupts their sleep. Hypothyroidism may also prevent the deepest, most important sleep, Dr. Rosenberg says. This may be another contributor to daytime fatigue in people with hypothyroidism.
Get Better Sleep With Hypothyroidism
The first step toward getting better sleep and fighting fatigue if you have hypothyroidism is to get your thyroid hormones back within normal range by taking thyroid hormone replacement medication.
Other conditions that can interfere with your sleep need to be addressed as well. If you suspect you have sleep apnea, talk to your doctor. He or she may recommend lifestyle changes, such as losing weight or quitting smoking, or prescribe a treatment, such as a continuous positive airway pressure (CPAP) machine.
Regardless of what’s causing you to toss and turn, a sleep overhaul might be in order. These strategies can help turn your pillow problems into pillow peace:
- Try to go to sleep and get up at the same time everyday
- Move vigorously during the day—don’t sit for more than an hour
- Keep your bedroom cool. A comfortable bedroom temperature is important, especially while you’re in the process of getting your thyroid regulated.
- Embrace the dark. Try turning down all lights at least an hour before you go to bed. Keep your bedroom dark and cover all bright or flashing lights. Darkness helps with natural melatonin production.
- Calm down. Having a relaxing presleep routine is one of the most important things you can do to help facilitate good sleep. If possible, take a hot shower before bed and read your favorite book.
- Sleep in a comfy bed.
- Indulging in a large meal close to bedtime can disrupt sleep, as can eating something unusual. If you’re struggling with sleep problems, avoid spicy dishes and caffeine — even chocolate.
- Have a small snack instead. Eating a little something with a combination of protein and carbohydrates, such as whole-grain crackers and peanut butter, before bed can help keep blood sugars balanced overnight.
- De-stress. One of the biggest contributors to sleep problems is stress, and people tend to think about stressful situations instead of closing their eyes when they climb into bed. It is best to practice relaxation techniques such as meditation.
Conclusion
Hormone problems can wreak havoc on health. It is very common to have thyroid problems and these issues may negatively impact sleep. It is very common to have thyroid problems and these issues may negatively impact sleep. It is also very common to have sleep apnea. There may be a relationship between the two conditions. If you have persisting symptoms, despite a normalization of your thyroid hormone levels on blood testing, consider the role of sleep apnea.
References
https://www.sleepfoundation.org/physical-health/thyroid-issues-and-sleep#:~:text=Hypothyroidism%20can%20also%20cause%20hypersomnia,disorder%20in%20the%20endocrine%20system.
https://www.everydayhealth.com/hs/healthy-living-with-hypothyroidism/sleep-better/
https://www.verywellhealth.com/thyroid-hormones-sleep-disorders-3014705
https://www.premierhealth.com/your-health/articles/women-wisdom-wellness-/don-t-let-your-thyroid-steal-your-sleep
https://anchorwellnesscenter.com/thyroid-and-sleep-can-hypothyroidism-cause-insomnia/
