The Case:
- Amanda has Hashimoto’s and is constantly exhausted because she can’t sleep.
- She’s tried medications, melatonin, and herbs—none of which worked.
- She knows she needs more sleep but she just can’t quiet her busy mind and beat the insomnia.
When I met Amanda, it was clear that Amanda’s lack of sleep wasn’t a standalone issue. Given all of the solutions she had already tried, I suspected that we needed other tools to lower her cortisol and calm her nervous system and overactive mind.
The Key to Dealing with Hashimoto’s and Insomnia
When I’m working with a Hashimoto’s patient who is struggling with stress and insomnia, I know right away we need to consider adding meditation.
Meditation can be a vital part of the healing journey. To share more about why and how to do this, I invited Emily Fletcher on the show. She is a renowned meditation expert, the founder of Ziva Meditation (a unique approach to quieting the mind), and the author of Stress Less, Accomplish More: Meditation for Extraordinary Performance. On a personal note, Emily has been an inspiration to me and my healing journey. It is such an honor to have her on the show.
We started out discussing how meditation could calm Amanda’s overactive mind and help regulate her stress hormones.
Why Stress Fuels Insomnia
Stress impacts the body in profound ways, especially when it comes to sleep. Elevated cortisol and adrenaline levels—the body’s stress hormones—keep the brain alert, making it nearly impossible to wind down. The inability to sleep creates even more stress, leading to a vicious cycle.
Emily explained that stress triggers the body’s “fight or flight” mode, which prepares you to face danger by diverting energy away from non-essential functions like digestion and sleep. Over time, this constant state of alertness takes a toll on both mental and physical health.
How Common Behaviors Making it Hard to Sleep Well
Beyond stress, our modern habits and environment play a significant role in poor sleep quality. Emily explains what daily occurrences can impact our ability to sleep well:
- Screen Time: Blue light from phones and computers tricks the brain into thinking it’s daytime, disrupting our natural sleep-wake cycle. Our phone and tablet habits are disrupting our natural circadian rhythm.
- Diet: Excessive caffeine and sugar consumption stimulate the body, making it harder to relax at night. The things we turn to when combating fatigue can lead to getting less quality sleep.
- Busy Lifestyles: A culture that glorifies busyness often deprioritizes sleep, compounding exhaustion and stress.
You’re Not Too Busy to Meditate
One of the most common reasons people avoid meditation is the belief that they’re simply too busy. But as Emily Fletcher explained during our conversation, this excuse often stems from stress itself, which makes us less efficient, slower, and more prone to mistakes. Meditation, when practiced consistently, can actually save time by improving focus, productivity, and energy. Emily describes it as a front-end investment with exponential returns—you spend 15 minutes meditating and gain hours back in your day by eliminating stress and functioning at your best. She reminds us that when stress consumes us, it’s not just our time that suffers; our relationships, work, and health do, too. By incorporating meditation into your routine, you’re not just managing stress—you’re reclaiming your life.
The Impact of Meditation for Insomnia
Emily’s meditation technique was key for Amanda’s shift back to health. Unlike mindfulness, which focuses on the present moment, Ziva Meditation goes deeper, helping the body release long-held stress. This allows sleep to be used for rest—not stress release.
When Amanda began practicing this meditation technique daily, she experienced profound changes. Within two weeks, she slept through the night—a feat she hadn’t achieved in years. Regular meditation also helped her manage her stress levels, paving the way for better health overall.
Key Strategies for Better Sleep
If you’re dealing with insomnia or poor sleep, here are some natural strategies that may help:
- Meditation: A daily meditation practice can calm the mind, reduce cortisol, and improve sleep quality. Plus, releasing stress through meditation means that your sleep time can be used for restoration.
- Phosphatidylserine: This supplement helps lower cortisol levels and is especially effective for people who wake up in the middle of the night.
- Magnesium: Glycinate and threonate forms are particularly beneficial for promoting relaxation and improving sleep.
- Herbal Remedies: Valerian root, chamomile, and lemon balm can support restful sleep. Adding a cup of one of these teas at night can be a good addition to a screen-free bedtime routine.
- GABA: A calming neurotransmitter that helps relax the mind; look for PharmaGABA for better absorption.
A Holistic Approach to Insomnia
For Amanda, meditation was the key to unlocking better sleep, but her journey also included adrenal support and immune system regulation. Every person is different, so it’s important to explore what works best for you, especially if you have Hashimoto’s Disease.
Eliminating Health Mysteries
If you or someone you know is struggling with insomnia, please share this episode with them. There are solutions, and you don’t have to live with sleepless nights.
As always, remember: the answers are out there, and there is hope.
Links:
Thanks to my guest Emily Fletcher. You can connect with her here: https://zivameditation.com/
If you’re interested in her online meditation program go here.
Or, Grab her book: Stress Less, Accomplish More: Meditation for Extraordinary Performance
Resources Mentioned
Phosphatidyl Serine (PS 150) Pharma GABA Magnesium GlycinateRelated Podcast Episodes:
The Insomnia Paradox and How to Get Out of It with Devin Burke The Truth about Insomnia (and What to do About It) 5 Daily Must-Haves to Help Manage Your Hashimoto’s and Hypothyroidism Why Medication and Diet Changes May Not Be Enough to Stop Hashimoto’s Symptoms with Dr. Eric BalcavageThanks for Listening
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