My Thyroid and me Chapter 3
TIRED OF BEING TIRED
So since my last post, I have been looking into ways I can live a healthier lifestyle. I have started to cut out gluten from my diet and even looked more into supplements to help support the Gland.
Although I am a better route to live a more balanced life once thing I do find my self having from time to time is being fatigued. As previously stated in my first chapter feeling fatigued is a common symptom of thyroid disease. And, if you've experienced it, you're intimately aware that this isn't the typical fatigue that many people experience after a night of poor sleep or during a stressful period. It's often debilitating, relentless exhaustion that impairs your daily functioning. Whether you find yourself needing a nap every afternoon to make it through to the evening or waking up unrefreshed and brain-fogged despite a full night's sleep.
I would advise consulting your Doctor and look at your T levels to ensure you are getting the correct dosage to help battle tiredness. If you are at the correct levels here are a few tips I have sourced to try and help you cope.
1. Get more rest
Try to get at least eight hours of sleep each night for a week. If you feel better and more energetic, your problem may be chronic sleep deprivation rather than a poorly-treated thyroid problem. Also, keep in mind that you may simply need more sleep than you used to, even when your thyroid treatment has been optimized.
2. Optimize your sleep
The quality of sleep you're getting is just as important as the quantity. You can start getting better quality sleep by taking steps to practice good sleep hygiene. If you simply can't get into a more healthful sleeping pattern, talk to your doctor about trying non-prescription sleep aids, or herbs like valerian root, passion flower, or kava kava.
3. Keep a sleep diary
You may find it beneficial to keep a sleep diary for a couple of weeks. This can help you recognize patterns and spot factors that might be disturbing your sleep so you can make the necessary changes. Or you can look for an app for your smartphone or tablet that will help you track your sleep as well.
4. Change your diet
Some people report that altering their diet has improved their fatigue, whether that's eliminating gluten, sugar, or dairy, or just cutting out processed foods.
5. Exercise to boost energy
Exercising at least several times a week can help you feel more tired at night and sleep more soundly, too. Just be sure you've finished your workout several hours before it's time for bed so your body has time to come down off of its endorphin high.
6. Make time to relax
Stress can have an extremely negative impact on both your quantity and quality of sleep. Be sure to take time out for yourself to do activities you enjoy and find relaxing so your stress doesn't pile up, leaving you missing stretches of sleep and even more stressed.
7. Stay on top of stress
When stress does threaten to get the best of you, try some stress-busting activities such as boxing, yoga, writing in a journal, painting, playing an instrument, getting a massage, going to coffee with a friend, or squeezing a stress ball.
8. Limit Alcohol and Caffeine
If you're fighting fatigue from hypothyroidism, it’s easy to slip into a cycle of drinking a lot of caffeinated drinks during the day and then having a nightcap to bring you back down. Although caffeine can sometimes give you a short-term lift, such as feeling perkier in the morning, it won't address long-term fatigue. What's worse, this cycle of caffeine to wind up and alcohol to wind down could be sapping your energy beyond the fatigue caused by hypothyroidism. Both alcohol and caffeine interfere with your body's ability to get into a deep, restorative level of sleep. Stick to only one or two caffeinated drinks before noon, and have just one alcoholic drink, if any, early in the evening.
9. Stop Tobacco use
Nicotine is a stimulant. So even though smoking can feel like a relaxing routine, it's interfering with your sleep quality and, in turn, adding to fatigue. Research is ongoing, but cigarette smoking is believed to affect the thyroid gland in various ways, according to 2014 research published in the journal Endokrynologia Polska. Tobacco use is believed to prompt hormone changes in your body, for example, and even stimulate autoimmune activity in some people — which could be challenging your hypothyroidism treatment plan.
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