While they may seem like simple tasks, they can make a massive difference to your hormone balance!
1) Morning sunshine ☀️
Open the blinds, let the sunlight in or step outside and enjoy that morning sun! Need to wake up before the sun? Consider trying a sunrise alarm clock that mimics sunlight. Our circadian rhythm works with the rise and fall of the sun - cortisol being an 'awake' hormone.
2) Slow deep breathing exercises 🧘♀️
Or diaphragmatic breathing - to allow the nervous system to relax back into its parasympathetic state (to calm cortisol release).
3) Morning exercise 🏋️
If cortisol is out of balance, take advantage of the natural morning rise in cortisol. If you have higher cortisol at night, it may be better to workout in the morning.
4) Avoid/limit screens at night 📱📺
Switch them off >1 hour before bed and start your bedtime routine. The blue light from screens can halt melatonin production and disrupt your sleep 💤.
5) Meditation 🧘♀️
Switching off those thoughts that may be keeping you in fight or flight and resetting the nervous system can reduce stress and anxiety. If you wake up with anxiety or a cortisol 'rush' in the morning, meditating in the morning can be helpful. If you're wired at night and struggle to fall asleep, meditation could be helpful in the evening.
The key to cortisol balance is CONSISTENCY and ROUTINE. When your cortisol rhythm is out of balance, it takes consistent daily practices and routines for your brain to adjust and shift things back into that natural circadian rhythm swing.
Want to get started reclaiming your energy and sleep? I take you through what's really going on inside the FREE 5 Day Nourished Hormones Challenge💃 Click below to join!
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