Thyroid Morning Routine

How to make it a good morning, every morning
Thyroid Morning Routine

Having a consistent morning routine is key to starting your day off in the right manner and set the tone, pace and energy for how the rest of your day will look.


Below are my 5 tips on how to start your day mindfully with ease to carry you through a productive day.

1.     Wake up and pause

After you have woken up and turned off your alarm, sit up in bed. Gently lay one hand on your heart and one on your stomach and take 3 slow deep breaths. This will help to quiet your mind and center you before the day begins.

2.     Hydrate both externally and internally.

With cold water, rinse your mouth. I like to brush my teeth with a small amount of toothpaste. 

Rinse your face with cold water and use eye drops to help hydrate your eyes. This is especially important if you have TED (thyroid eye disease) as the mornings tend to be when your eyes are the most dry. 

Slowly begin drinking a glass of either warm or room temperature water. For many of us, we wake up and our stomachs start growling almost immediately. This can easily be mistaken for hunger, when in reality, your body is thirsty and asking for hydration. 

3.   Prepare your space.

Draw open the blinds and open your window to draw in some fresh air (if weather permits).

Make your bed - this helps to encourage a put together, tidier room and increased productivity. 

In a diffuser, diffuse oils such as eucalyptus or spearmint, frankincense, rosemary or geranium.  All of which are beneficial for thyroid health, as they help to decrease stress, enhance mood and aid in reducing inflammation.

4.   Quiet the mind.

Now that you’re more awake and aware and your space is put together, it’s time to turn inward. Meditation is incredibly beneficial for many reasons - especially in helping to lower stress levels and lowering our metabolic rate to a level where body systems can rebalance themselves.  

If you take thyroid medication, this is the most ideal time to take it - either before or after you begin your meditation and mindfulness practice. Aim to take your medication at the same time each day and at a time when you’re not in a state of high anxiety or stress.

In whatever space available to you, sit comfortably with a straight back and practice 10-20 minutes of gratitude and meditation. Begin writing in a gratitude journal 3 things that you are grateful for. The 5 Minute Journal is my personal favorite. For meditation, if you’re using a guided meditation, I love apps like Calm, Insight Timer, 10% Happier and Enso.

*Note: If you work out in the mornings, here is a great place to fit that in. By starting your morning in a calm and relaxed state and preparing your space, you can go into your workout more alert and know that when you come home, all you have left to do is eat and get ready for the day*

5.     Nourish internally.

Prepare yourself a balanced breakfast that contains essential fats, proteins and carbohydrates.Eggs prepared with ghee, avocado oil or olive oil, a bed of roasted vegetables with an avocado or egg, full fat yogurt with low glycemic fruit and sugar free granola or a green smoothie with nut butter, are all wonderful options.

*Extra Credit: Keep your phone on airplane mode until after you’ve finished having breakfast. If you’re using a meditation app, download the meditations of your choosing prior to, so you don’t have to turn airplane mode off and be tempted to scroll through your phone. Practice being away from the screen at the beginning of the day and make your mornings YOU time.*

Neeyaz Zolfaghari

Certified Integrative Nutrition and Health Coach

Neeyaz is a Health Coach and Hormone Expert who supports her clients through an integrative approach. Having personally experienced thyroid disease, she knows and emphasizes the importance of using various modalities, bio-individuality, and personalized health programs to help clients achieve wellness.

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