Sleep

“Some of the early sleep studies where they monitored brainwaves and could define the different levels of sleep found that hypothyroid people never got below the second level of sleep. They never reached deep restorative sleep, and so hypothyroidism very often involves difficulty getting to sleep but almost by definition it involves inadequate quality of sleep - waking up feeling unrested, often with pains that are worse in the morning before any activity than they were bedtime.” - Ray Peat

"People who are low in thyroid usually have defective sleep, often insomnia." - Ray Peat

Hypothyroidism decreases sleep stages 3 and 4

Sleep restriction elevates nocturnal and early-morning NEFA levels via increased stress hormones and lipolysis, impairs insulin signaling through Randle cycle competition and DAG/ceramide accumulation, reduces insulin sensitivity, and raises type 2 diabetes risk.

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Inclined bed

“It seems biologically reasonable. I think migraines involve excess cholinergic activity, related to the "learned helplessness" physiology, and that slight tilt would tend to keep the balance of the autonomic nervous system from shifting too far in that "demobilized" direction.” - Ray Peat

Food and supplements

• Milk + sugar + pinch of salt + gelatin before bed
• Ice cream
• https://x.com/Outdoctrination/status/2032107596295930169
• Progest-E
• Magnesium
• Thyroid
• In extreme cases Cyproheptadine

Sleep hygiene

• Darkness
  • Ray recommends a small, very dim light if tolerated to mitigate stressful impacts of darkness
    • If not an option, try an eye mask
• Open windows
  • Longer and deeper sleep duration with lowered tiredness the following day
• Screens
  • Move your phone as far as you can
  • Flux or other blue light dimmer
  • Black and white filter on your phone for evenings
• Activities
  • Winding down, reading
  • Letting bioenergetic.live play in the background

Sleep apnea

"Several things have been very effective, for example the drug Diamox, acetazolamide, stimulates respiration by changing CO2 and pH; caffeine, thyroid, and progesterone are the more natural things that stimulate respiration. thyroid is the main regulatory and adaptive substance for respiration. I think it's common to call the apnea "obstructive" when someone is fat, but it's probably essentially the same condition, filtered through the mechanical medical mind." - Ray Peat