Trying to Navigate Sleep Issues

Hi all! I am hoping to find someone with a similar situation who can help me figure out what next steps might be helpful.

I have sub-clinical hyperthyroidism. High anti-bodies, but not full blown Graves diagnosis (despite a family history of it on both sides! — ahh our medical system 🙄)

Anyway, this began in 2024, with about 20lbs of weight loss, and for a while, not many other symptoms. Down the line (maybe 6mo-1year) I started getting debilitating muscle spasms (I’ve noticed this happens when my electrolytes are thrown off by too much salt/too much sugar/not enough potassium etc.). I also started noticing symptoms of malabsorption— super fast metabolism keeping my body from digesting food properly and being able to get the nutrients I needed.

I am a yoga instructor (I think this helps a TON) and as best I can, keep stresses pretty low.

Here are the symptoms I do have: heat intolerance, sleep disturbances, very occasional systemic inflammation that causes low grade fever and joint aches, some fatigue

Here are the symptoms I don’t have: tremors, fatigue that keeps me physically unable to move around/do normal tasks, extreme anxiety, constant heart palpitations

Because I’ve been sub clinical, and often read about side effects, I chose to try managing this with diet and lifestyle changes, as well as supplements. For a while (9 months?/1year?) I’ve been taking a probiotic and B12 (noticed this solved the malabsorption problem). And if I find myself inflamed I’ve taken Advil (not even a weekly occurrence, maybe once a month? Maybe less) and Selenium I’ve noticed can help support my thyroid at those times.

For over a year now I’ve been reducing — and now completely removed — gluten and dairy from my diet. This has made the largest impact! Huge, huge, and my thyroid hormones have reflected that those dietary changes make a difference— once i did have numbers that took me into hyperthyroidism and these changes dropped me back into sub clinical VERY quickly. My weight has stabilized as well.

Lately, I’ve added bugleweed (for the overactive thyroid), lemon balm (to calm nervous system), and reishi mushroom (to help with sleep).

I mostly feel I’m managing it, and with what people say they have to do even after they’re on the medication to manage their symptoms (low iodine diet — which I do already, manage stress, etc.) and with the side-effects they still have (hair thinning and for some still anxiety), l figured there wouldn’t be much change for me. I’m not anxious now, why would I risk these things?

BUT sleep disturbances have not been solved yet. I’m getting some hours, but waking up in the middle of the night around 3am. I’m assuming this is cortisol spiking due to the hyperthyroidism rather than raising gradually as it should. The inconsistent sleep is starting to wear on me.

Does anyone have any ideas of how to minimize night time cortisol spikes? Or other things you’ve tried alongside or besides the medication that supported your remission?