How to Sleep For Better Thyroid Health, Immune Function & More

How to Sleep For Better Thyroid Health, Immune Function & Weight Loss

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Want to know about a completely free therapy that can help you lose weight, improve your thyroid, boost immune function, and help your weight overall?

It’s called getting enough sleep. 

And if I read the benefits to you of sleeping (1) it would read exactly like an infomercial. 

You would sit there and tell yourself it’s too good to be true and, yet, here we are. 

It is true and sleep is one of the single best things that you can do for your health regardless of whatever problem you are dealing with. 

Sleep is the process by which your body recovers. It helps your brain organize the events of the day (2). It helps regulate your hormones (3) and sets in rhythm your hormones for the following day. And this is just the beginning. 

I’m going to spend my time telling you why sleeping is so important, instead, I’m going to tell you how you get more sleep and better sleep. 

I shouldn’t have to convince you that getting sleep is important for your health. 


Because all you need to do is think about a night that you only got 3-4 hours worth of sleep. 

How did you feel the next morning? Would you want to live that way every single day? 

The chances are slim that you would!

Fortunately, most people are sleeping longer than 3-4 hours a night. 

Unfortunately, they aren’t sleeping the recommended 8+ hours that the body needs. 

Sleeping 7 hours per night won’t leave you feeling like a night of 3-4 hours will, at least not in the short term. 

But it’s clear that humans accrue a sleep debt over a long period of time. 

So even if you are only getting 7 hours of sleep per night, it WILL eventually catch up with you and result in problems. 

What’s crazy is that 8 hours of restful sleep is just the beginning. You may be someone who needs 9 hours each night!

Personally, I fall between the 8-and-a-half to 9-hour mark. 

Where do you think you fall? (let me know in the comments below!)


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12 Tips for Getting Better Sleep

As I mentioned, we are mostly going to focus on tips and tricks that you can use to get better sleep. 

Every time I talk about getting more sleep there is someone who says that it’s impossible for them to sleep more and this blog post is in response to those people!

There’s always a way. 

It may cost some time, it may cost some money, and it will definitely take some trial and error, but there is always a way. 

I’ve personally spent many hours trying to optimize my own sleep, and the sleep of other patients, and I’ve learned a thing or two along the way. 

Check out these tips if you are having trouble getting your required 8+ hours of restful sleep (4) every night: 

#1. Get a sleep divorce

This doesn’t mean you need to get a divorce from your spouse!

Instead, it means that you may benefit from sleeping in another area or another room away from your spouse

Why would you do this? 

Because it turns out that not all sleeping partners are created equal!

Some people prefer to sleep in a slightly warmer or slightly cooler environment compared to what you prefer, they may prefer a different texture to their sheets or comforter, they may snore, they may toss and turn all night, and so on. 

The key to understanding is that whatever sleeping arrangement works for YOU may not work for someone else. 

You don’t have to move to a different room either. 

You may find success in simply getting a new and separate bed in the same room or you may want to completely sleep in a separate room if that works better for you. 

Don’t be afraid to play around with this one to find out what works best for you. 

#2. Set your temperature 1-2 degrees cooler

Most people probably already know that reducing the temperature in your room may help you get better sleep. 

Humans can produce a lot of excess heat while they sleep, especially during REM cycles, which means that your body temperature will most likely fluctuate during sleep. 

If you keep the temperature of your house the same during the day as you do when you sleep then you will probably find that you are hotter than you want to be. 

Cooling off the temperature 

How can you do this? Well, there are a couple of ways. 

You don’t necessarily have to turn down the AC unit in your entire house just to cool down the temperature in your bedroom. 

You can reduce your perceived temperature by using cooler sheets or lighter blankets, you can change what type of clothes you wear to bed, you can put a cooling device under your blanket to keep you cooler, you can sleep with the fan on or the window open, and so on. 

The key here is to get the temperature around you lower than whatever level you normally like during the day. 

During the summer, our AC is set to around 78 degrees. When I go to bed I just knock down the temperature by 1-2 degrees and call it a day. 

Things can get a little complicated when you factor in the difference in temperatures between rooms, how well your AC unit works, where your bedroom is in relation to the sun, your local environment, and even humidity. 

Because of these factors, you will probably need to tweak or play around with several factors to get everything just right. 

Trust me when I say it will be worth it, though! 

#3. Have more sex (earlier)

Sex, just like sleep, is something I shouldn’t have to convince you is a good thing (5). 

What you may not realize, though, is that having sex can actually improve your SLEEP

When it comes to activities that you do IN your bed the general advice is to avoid anything except sleeping and having sex. 

So sex is something that is okay to do IN your bed but it should not be done right BEFORE bed. 

Having sex earlier in the day will help your body calm down, regulate your hormones, and help your body relax when it is finally time for bed. 

My recommendation is to try and have sex at least 2 hours away from whenever you plan to go to bed. 

Sometimes having sex can be stimulatory to the body and may make relaxing immediately after more difficult but your mileage may vary. 

If you are someone that can have sex and go straight to bed then more power to you. 

#4. Take supplements

Supplements are another way to augment the quality of your sleep with over-the-counter supplements. 

Most people are well aware of the most common sleep supplement melatonin. 

Oddly enough, most scientists will tell you that melatonin simply doesn’t work that well compared to placebo or anything else. 

I haven’t found this to be true in the real world, though. 

I have personally used melatonin before with great success and I have recommended it to many patients in the past with success as well. 

Melatonin is not without issues, though, because taking it will suppress your body’s ability to create melatonin by itself. 

This creates a sort of pseudo-dependence on melatonin if you take it daily for a long period of time. 

My recommendation is to try to stay away from frequently using melatonin and only use it when absolutely necessary. 

Have a big day tomorrow and want to make sure you get enough sleep? Melatonin may be the answer. 

Need to get some sleep because you’re in a hotel with an uncomfortable bed? Try some melatonin. 

Trying to switch your schedule around for work or something similar? Give melatonin a try. 

Try to avoid using melatonin on a daily basis, though, as getting off of it may be difficult. 

When dosing melatonin your goal should be to get the minimum amount of melatonin possible to help you get to sleep. 

For most people that will be around 1-2mg 20-30 minutes before you go to bed. 

Many supplements come with the standard 3mg dose which is often more than necessary for most people. 

Try to find melatonin supplements that come in 1mg increments so you can adjust your dose as necessary. 

If the standard capsules or tablets aren’t working for you then try liquid or chewable melatonin as that can often make all of the difference. 

In the world of supplements, there are also other sleep ingredients that can be helpful. 

Some of these include: 

You can often find these other nutrients in herbal teas or supplements designed to help with sleep. 

#5. Use a screen shader 

If you haven’t already then you need to get yourself a screen shader

A screen shader is just an application or a setting that you can put on your devices that blocks or dramatically reduces how much blue light is being produced by your screen. 

Nowadays, these screen shaders are often built into your operating system and are usually under the name “night mode” or “sleep mode” or something similar. 

These settings work to alter how much blue light is being produced by your screen and usually replace it with a yellow or orange color. 

Why does this matter? 

Because blue light has a suppressive effect on melatonin in your brain. 

Our eyes are sensitive to certain types of light which can help our brain understand if we should be winding down or if we should be winding up. 

When you first wake up in the morning, for instance, it makes sense that early morning sunshine should wake you up to help you get ready for the day. 

It also makes sense that as the sun goes down, our eyes receive less blue light which tells the brain we need to start getting ready for bed. 

Technology can throw this cycle into disarray quite quickly. 

Are you someone who watches TV before bed? Do you look at your phone before right before you fall asleep? Are you watching Netflix before bedtime on your iPad or tablet? 

If so, you are disrupting this normal rhythm that your body goes through because you aren’t allowing your brain to get the rest from the blue light. 

You aren’t letting your brain go into “nighttime mode” and you’re preventing your melatonin levels from naturally increasing (9). 

If so, the solution is simple. 

Block that blue light in whatever way you can and you should be good to go. 

I was surprised by how much blue light impacted my own sleep and I noticed a huge difference when I started to pay attention to it. 

I have a pair of blue light-blocking glasses that I use when watching TV and I enable a screen shader on my computers/phones which is automatically activated during the waking hours of the day. 

I have it set to mimic the hours that the sun is up naturally but you can do whatever works for you. 

I have noticed that blue light seems to impact some people more than others. 

My wife, for instance, has absolutely no issue with blue light right before bed. 

#6. Keep a worry journal

Are you someone who has a hard time shutting off your brain when you lie down in bed?

Do you start to think about all of the things on your to-do list? 

Do you worry about things that aren’t even really an issue but appear to be in the moment?

If so, then a worry journal may be the solution for you! 

A worry journal is simple in concept and highly effective. 

To use this therapy all you need to do is put a physical book or journal next to your bed with something to write on.

Then, when you start to worry when you lay your head down at night, you can write whatever you are thinking about in your journal. 

The act of physically writing it down and putting your thoughts into words can actually be therapeutic by itself. 

When you write things down it’s almost as if you are removing those thoughts from your head and putting them somewhere else where they can cause problems.

Then when you are done writing about your concerns or worries you will physically close your journal and book which is like closing the worry from your brain. 

Use your worry journal to write down your to-do list, things that may be causing you anxiety, things that you are worried about, things you may need to do tomorrow, thoughts or ideas that you have, and pretty much anything that is running through your mind at night. 

I’ve found this to be highly effective for people who tend to run a little bit anxious and for those who have a hard time shutting down their brain or thoughts. 

#7. Use a white noise machine

This is an obvious one but often overlooked. 

There are all sorts of sounds and frequencies that can be used to help your brain relax and help you fall asleep. 

When people think of white noise they often think of that crackle from your TV that happens when you find a blank channel but it doesn’t have to be just that. 

White noise itself is just background noise that can help block out other noises. 

I have a few sounds that I have used over the years including the frequency that the earth hums at which was really effective for me. 

There are other natural noises that you can look into including:

  • Windchimes
  • Running water
  • Ocean waves
  • Rain
  • Nature
  • Birds
  • And so on

Perhaps more important than the noise itself is the habit of turning on the same noise right before bed. 

When you get into a rhythm and habit of playing the same sound every single night you can train your brain that that particular sound means it’s time to rest and time to sleep. 

You will need to play around with the volume of the noise because you don’t want it too loud that it will keep you awake and you don’t want it too low that it doesn’t have any impact. 

I’m also not a big fan of putting earbuds in your ear when you sleep but if you want to try that you can as well. 

You don’t have to break the bank on these white noise machines, either, as some are very inexpensive. 

I use an older version of this one and my kids use this one

#8. Eliminate caffeine/coffee completely

Everyone gets upset when I talk about coffee and caffeine but the truth is that eliminating caffeine and coffee is a must if you are having trouble sleeping. 

There are many people out there that do not metabolize caffeine to the same degree as other people which means they are more sensitive. 

If you metabolize caffeine slower than the average person then it will stay in your system longer and because it’s a stimulant, it will prevent you from getting to the deep relaxing state that you need for deep sleep. 

Because of this, people vary in their sensitivity and tolerance to caffeine. 

In addition, I’ve found that tolerance to caffeine can change throughout your life as well!

Many people, perhaps even including you, believe that they need caffeine or coffee to function or feel productive. 

This need for caffeine usually stems from a lack of sleep and reliance upon caffeine to be the upper you need to compensate for that problem. 

Counterintuitively, removing caffeine and coffee often helps increase your productivity because it helps improve your sleep quality. 

There’s nothing better than running on the pure power of your own brain with a full night’s rest. 

The productivity you get from caffeine/coffee pales in comparison to your own natural brain power and productivity. 

Because of the variability in how people tolerate caffeine, it’s hard to predict where you fall on the spectrum and how much you should use. 

My general recommendation is to simply cut back your dose of caffeine/coffee by half of whatever you are currently using. 

If you are someone who has thyroid problems, adrenal problems, fatigue, or insomnia, then cutting back on all sources of caffeine would be best. 

If you cut down your dose of caffeine and notice that you start to get headaches then that’s an indication that you are withdrawing and a likely sign that you were taking too much! 

#9. Use meditation!

Meditation is an incredibly effective way to improve your sleep! 

I’ve personally used meditation to help with my sleep during stressful times in my life. 

For whatever reason, it’s hard to get people to meditate even though it’s completely free and can be done by anyone. 

Here are two different ways that you can start meditating right away:

In terms of importance, meditation is right up there at the top so don’t neglect this one! 

You may also find success in using mindfulness too, by the way. 

#10. Wear blue light-blocking glasses

This one connects back to #5 because this is just another way to block out blue light. 

I’ve included this here, though, because it’s not always possible to use screen shaders on your devices because some devices don’t have that option!

Because of this, it’s always a good idea to have a pair of blue light-blocking glasses that you can throw on if you want to watch technology before bed. 

They are very cheap and very effective at blocking blue light. 

I would recommend a pair like these

#11. Change your pillow

Next on the list of things you should play around with is your pillow!

Over the years, I’ve spent hundreds of dollars trying to find the perfect pillow just for me. 

I finally found one that was amazing only to accidentally lose it in a hotel in California on a trip to Disneyland. 

It was a sad day indeed. 

Whether you realize it or not, your pillow can have a huge impact on the depth and quality of your sleep.

And certain types of pillows are better for people who sleep on their side, versus people who sleep on their back, versus people who sleep on their stomach. 

You should spend some time playing around with various types of pillows to see what suits you the best. 

Don’t be afraid to spend some money figuring out what works for you!

If you are someone who is trying to lose 50 pounds and your sleep is preventing you from losing that weight, spending a couple of hundred dollars figuring out what gets you there will be worth it if it helps you lose that weight! 

When it comes to your health, always think downstream and consider your expenses and investment. 

My current favorite pillow can be found here

It works great for many people because you can adjust the fluff to suit your needs. 

#12. Try massage therapy or chiropractor work

I’ve seen a lot of people who have very tense muscles in their neck and head area which makes relaxing at night difficult. 

Tension in this area can limit the mobility of your neck which can lead to nerve impingement and other problems which will wake you up at night!

I know many people who suffer from numbness and tingling while sleeping related to neck tension (the nerves that innervate your hand START in your neck). 

You can physically release these muscles through brute force, massage therapy, or massage guns. 

Releasing this tension may dramatically help improve your sleep and improve the depth of your sleep, especially if you are waking up frequently due to nerve-related issues. 

The following therapies can be helpful if you suffer from any of these issues:

Final Thoughts

If you are having trouble getting quality sleep then make sure you try some of these tips out!

It’s been my experience that there is always a way to improve the depth and quality of your sleep.

It may take some trial and error but it is always possible. 

Spending time and energy improving your sleep may be one of the single best things you can do for your health, your weight, your immune system, and your body. 

And now I want to hear from you:

Are you struggling to get good-quality sleep?

How many hours per night of sleep are you getting?

Have you tried any of the tips or tricks listed here?

If not, are you planning on trying any?

Let me know in the comments below! 

Scientific References













how to sleep for better thyroid health, immune function, and weight loss

picture of westin childs D.O. standing

About Dr. Westin Childs

Hey! I'm Westin Childs D.O. (former Osteopathic Physician). I don't practice medicine anymore and instead specialize in helping people like YOU who have thyroid problems, hormone imbalances, and weight loss resistance. I love to write and share what I've learned over the years. I also happen to formulate the best supplements on the market (well, at least in my opinion!) and I'm proud to say that over 80,000+ people have used them over the last 7 years. You can read more about my own personal health journey and why I am so passionate about what I do.

P.S. Here are 4 ways you can get more help right now:

#1. Get my free thyroid downloads, resources, and PDFs here.

#2. Need better symptom control? Check out my thyroid supplements.

#3. Sign up to receive 20% off your first order.

#4. Follow me on Youtube, Facebook, TikTok, and Instagram for up-to-date thyroid tips, tricks, videos, and more.

22 thoughts on “How to Sleep For Better Thyroid Health, Immune Function & Weight Loss”

  1. Hi Dr. Childs,
    I was diagnosed with Graves Disease about 10 years ago when I was 50. I have been taking your supplements/regimen for about 1.5 months now. When I had the radioactive iodine treatment (10 years ago) I started gaining weight almost immediately and once I was at the right dosage of levothyroxine, I didn’t gain as much weight, but had difficulty losing it. At one point I was exercising at least five times a week over a period of 6-8 months. I only lost about 5 pounds, but I felt better, and looked like I had lost more than 5 pounds. I went through menopause about 7 years ago; now I have problems sleeping at night. I usually fall asleep around 10PM with no problem. I usually wake up around 3:00AM hot/sweaty and this continues until I have to get up for work at 5:00 AM. I am usually too tired to exercise after work. Since I have been taking your supplements, I do feel better during the day. So far, no weight loss. Any suggestions?

  2. I have a problem sleeping unless I take my medication at the same time every day. I had RAI 13 years ago at the age of 53, after being diagnosed with Graves Disease I started getting overactive after a steroid injection, a few months before. I have been on the same dosage of 75 mc since having the RAI and I am exhausted most of the time., dozing off, this is not my age, as I have been like this for more than 5 years, If I go the DR. they just do a blood test, and that’s what always happens. I might start taking my meds at night as I am waking up 2-3 times a night sweating. I switch my heating off.

  3. I’ve been using the TV as a crutch to get to sleep for some time. It started when my husband was traveling for his business. I turn the TV to HGTV (House Hunters or something) and set the TV timer to 30 minutes. Invariably I am asleep within 20 minutes or so. I never see the end of the show! But, I’ve read so much about avoiding screens before bed and wonder if somehow it is not good for me to do this, that my deep sleep is being interrupted. Unless I’m very tired I can seldom fall asleep without the TV. Your thoughts? Thanks

    • Hi Diane,

      TV and other electronics produce blue light which can suppress melatonin and interfere with your circadian rythmn.

  4. Hi Dr. Childs,

    Melatonin never does a thing for me, but I take a chewable GABA supplement, and that does work (insomnia is a seasonal problem with me, so I am not taking the supplement year-round everyday). And, oddly for me, it works to raise my body temperature with a warm shower or a bit of calisthenics, and it is the natural lowering of my body temperature that follows that puts me to sleep.

    • Hi Mariam,

      Glad you found what works for you! Melatonin doesn’t work for everyone but there are definitely other options out there including things like GABA.

  5. Well, sleep has been a big problem for me. I’ve always been a light sleeper. I had my first child 26 years ago and since then I’ve only had about 10 nights where I slept for 8 hours solid. When my son was born with medical conditions I started having nights where I only got 2-6 hours of sleep and then my anxiety kicked in because I was thinking when am I going to get some sleep. Anyway now at 55 years old I’m still not able to get sound sleep because of menopause, hip pain, GERD, sensitive bladder, a little anxiety… the list goes on. I’m just grateful I’m still able to take care of my family and myself even though I’m usually tired. Moving to my own room when my daughter moved out helped a lot. And I did try ambien years ago and I woke up after an hour so I didn’t continue it.

    • Hi Carilin,

      Sorry to hear about your struggles! There are many recommendations in this article that you may want to consider trying that could potentially help with some of the problems you listed.

  6. Looking at the pillows you recommended I came across one to accommodate using CPAP machine. It occurred to me you don’t mention this need for some hypothyroids to use this. I have had massive problems with muscles before and after diagnosis. Heart, thoracic, shoulders, hips pain/lack of flexibilty/weakness. Heart has improved enormously since introducing levothyroxine one year ago but suggestions for improved muscle tone etc would be appreciated.

    • Hi Irene,

      Do you mean the issue of obstructive sleep apnea? This is a huge issue but can often be treated/solved with weight loss. My recommendations for managing weight and sleep apnea are to first focus on improving sleep (with a CPAP if necessary) and then manage weight. From there you can almost always reduce or eliminate your need for CPAP.

  7. There are apps to block blue light on any device, one of them is called IRIS and IRIS mini for the phone.

    Multiple settings as well as make your own custom setting to block not only blue but also green light.

  8. I didn’t think I had many sleep issues until about 6 years ago after a sleep study I was diagnosed with severe obstructive sleep apnea and have used a CPAP ever since. I’m still fine-tuning my sleep numbers by checking the AHI, etc. through a computer program. I also added a sleep mask which helped tremendously & most recently been using 1 1/2 L oxygen at night. My AHI is now down to below 2 and sometimes below 1 (was 3-8.77 before). I usually sleep 8-10 hours a night and at 72 that is a REAL BLESSING!

  9. I will try some of the above. I get about 5 hours a night of sleep at best and I am a mess by the afternoon. I started on the T3 and thyroid product because I have hashimoto’s. I too need to lose weight! Sleep has to be part of the problem… I will remove the melatonin and find some Gaba and try it.

  10. 4 to 5 hours of sleep. I am very anxious lately due to family situations. I am taking 0.5 Zanax to help with my anxiety. I do suffer from Hashimoto’s.

    • Hi Margo,

      If possible, you’ll want to try to get off of that xanax. It may help in the short term but it doesn’t result in restful sleep and is highly addictive.


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