If you're in the throws of HPA axis dysregulation (aka Adrenal Fatigue), you're likely exhausted yet you can't get a good nights sleep.
Here's why:
Our circadian rhythym (sleep/wake cycle) is governed mainly by cortisol (awake hormone) & melatonin (sleep hormone). Cortisol is naturally at its highest peak in the morning at around 6-8am, and at it's lowest by around 10pm in the evening.
Melatonin is naturally at its lowest in the morning (when cortisol is high), and starts to rise dramatically after 9pm (when cortisol is low). You've likely heard of cortisol before as it's one of our main stress hormones. When we're stressed, our cortisol levels are higher (not to mention our adrenaline levels are higher too, which is easy to see how high adrenaline = anti-sleep). If we're constantly putting out cortisol because of stress, then its going to put that natural ebb and flow of cortisol and melatonin out of whack, causing our sleep to go out of whack too. You don't want high cortisol at night when you want to sleep.
So what to do? 1) Try to manage your stress first and foremost (try my Self-Care Guide). 2) Take care of your circadian rhythm:
Go to bed before 9-9.30pm to ride that melatonin wave.
Wake up at the same time each morning (aim for 8hrs of sleep).
Eat a protein rich breakfast within 1 hr of waking.
Get some sunlight in your surroundings first thing.
Avoid/limit caffeine (any coffee should be before 12pm).
Set a night-time routine including switching off all screens 1hr before bed, opt for soft yellow lighting from lamps, take an epsom salt bath to relax, read a book or do a meditation before you drift off.
If you're doing all of this yet you're still not sleeping, you may need to look at your diet (this can play a BIG part), nutrient deficiencies that may require supplementation & addressing any underlying issues such as thyroid, hormone imbalance, your HPA axis, etc. You're welcome to book an appointment with me if you'd like help with this.
Want more energy? My Fight Fatigue & Feel Fabulous Guide can help with just that! Add your details below to receive your free copy.
Are you getting your 💤 at night or are your energy levels all over the place? Let me know below!
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