Written by Lisa Edmondson – BHsNursing, Masters in Health Coaching, PGrDipPublic Health, PGDipEdu
For years, I thought my sleep problems were just part of having hypothyroidism.
I was exhausted but wired. I’d lie in bed for hours, wake up multiple times a night, and still drag myself out of bed feeling like I hadn’t slept at all. And like many people, I became obsessed with one thing: getting eight hours of sleep.
What I eventually learned changed everything.
It wasn’t about how long I slept — it was about how well I slept.
Once I shifted my focus to sleep quality, my energy, brain fog, and thyroid symptoms started to improve. Here are the five things I now use every night to support my sleep with hypothyroidism.
1. I tape my mouth at night (yes, really)
This was the one I resisted the most — and the one that surprised me the most.
I realised I was mouth breathing in my sleep, which puts stress on the nervous system and reduces oxygen efficiency. Using a small piece of gentle surgical tape to encourage nasal breathing made a noticeable difference within days.
I wake up feeling calmer, less puffy, and more rested — even when I don’t sleep as long as I’d like.
2. I use 4‑7‑8 breathing when my mind won’t switch off
Hypothyroidism doesn’t always mean feeling slow — sometimes it means feeling tired but unable to relax.
When my brain is buzzing, I use 4‑7‑8 breathing:
- Inhale for 4
- Hold for 7
- Exhale for 8
Most nights, I don’t even finish a few rounds before I drift off.
3. I stopped using the wrong pillow
I didn’t realise how much neck tension I was carrying until I changed my pillow.
A supportive, medium‑firm pillow that keeps my neck aligned made a huge difference — not just to my sleep, but to how tight and congested my neck felt in the mornings.
This one change alone reduced how often I wake during the night.
4. I wear a nasal strip every night
If you struggle to breathe through your nose, this one is a game‑changer.
Nasal strips make breathing feel effortless, especially when combined with mouth taping. They’re simple, affordable, and genuinely effective.
5. I take magnesium before bed
Magnesium has become a non‑negotiable part of my nighttime routine.
I use sucrosomial magnesium because it absorbs well and actually helps my body relax. Within 30–60 minutes, my muscles soften and my mind feels quieter.
For me, this has been key for deeper, more restorative sleep.
What I want you to know
If you have hypothyroidism and struggle with sleep, you’re not broken — and you’re not failing at rest.
You don’t need perfect sleep. You need better sleep.
Focusing on sleep quality instead of chasing eight hours changed my relationship with sleep — and my thyroid symptoms improved along with it.
To learn more book a Thyroflex assessment today and start getting quality sleep.