Cortisol, a stress hormone, is pivotal in the body's response to stress, contributing significantly to its regulation. Maintaining an optimal level of cortisol is crucial for the body's proper functioning.
By cultivating small habits that regulate your circadian rhythm, you can enhance your capacity to adapt to stress effectively. This includes improving sleep quality, promoting mind-body health, and optimising the release of both cortisol and melatonin.
Some simple morning habits to reduce stress:
Nutrient-dense dinner: Choose a well-balanced dinner to maintain stable blood sugar levels and prevent blood sugar spikes that can dysregulated cortisol levels and disrupt sleep. Avoid heavy meals before bed. Prioritise certain nutrients that can support sleep, such as magnesium, omega-3 fatty acids and complex carbs.
Phone/Email boundaries: Participating in stimulating activities like checking emails or browsing social media can trigger the brain and elevate cortisol levels.
Gratitude journaling: By consciously acknowledging and appreciating the positive aspects of our lives, we stimulate the release of feel-good neurotransmitters, reduce cortisol levels, and improve overall well-being.
Legs-up-the-wall pose: Try spending a few minutes in the legs-up-the-wall pose before bed. This gentle yoga position activates the parasympathetic nervous system, reducing stress and improving sleep. Lie on your back with legs extended up against a wall for five minutes, focusing on deep breathing.
