6 Morning Tips to Support Your Hormones
Are you starting the day with wonky hormones?
How we wake up and what we do within the first 90 minutes of the day greatly impacts our hormones for the rest of the day (AND science shows that it can even impact the days following)…
Ideally, in the mornings we’re getting a spike of cortisol (our primary stress hormone) along with many others. 📈 This spike helps to create awakeness and alertness for the day, helps to lower inflammation, and supports a healthy sleep/ wake cycle.
What is a sleep/ wake cycle?
Your sleep and wake pattern over a ~24-hour period. Cortisol continues to fluctuate throughout the day and then declines towards the end of each day, only to start building back up again in preparation for the next day. Behaviors and habits surrounding both bedtime AND wake time can influence our sleep/ wake cycles and these cortisol fluctuations ✨
When this healthy fluctuation of cortisol is impaired due to things like stress, poor sleep, and habits that aren’t aligned with our sleep/ wake cycles, there can be cascading impacts on our health…
⚠️ Not only will our sleep suffer, but we may find ourselves dealing with sluggish metabolism, period problems, crashes, adrenal fatigue, heightened stress, inflammation, and more.
Supporting our sleep/ wake cycles and healthy cortisol levels are key to having happy hormones + symptomless cycles 🌈 Now that we have discussed cortisol fluctuations and how they can impact our sleep/wake cycle and hormone health, let’s dive into more actionable items you can start incorporating into your morning routine today!
6 Morning Tips to Support Your Hormones
Here are a few of my top tips for supporting your hormones and menstrual cycle every morning:
Take your BBT immediately BBT or Basal Body Temperature is your “resting temperature” and it can be used to tell you SO much about your hormone health! Ideally, our BBT will show a healthy flow that gives us a lot of insight into what our hormones are doing. When we’re seeing irregular changes or shifts, it may help us uncover certain hormone imbalances.
Don’t hit snooze. Why? When we wake up, our bodies go through a rhythm. 2 specific areas that I want to point out are:
- Ideally, our cortisol (stress hormone) and adrenaline levels start to rise to get us going
- Our digestive stack fires up and hunger cues *turn on*
When we hit snooze, it is basically a sleep disruption because we’re not actually waking up with an alarm – we’re just disrupting a sleep cycle multiple times before we actually get up.
Have you ever woken up wide awake and then gone back to sleep for a bit and felt 10x worse after? That happens for a reason! Waking up, again and again, can be confusing for our bodies and can impact the series of events that happens when we wake up, thus affecting our cortisol levels, natural sleep and wake cycles, digestion, and even heart health. This may result in struggling to feel alert through the day, we’re likely to feel more groggy, our hunger cues may be off, we may lack energy, and then it can be harder to wind down at night.
Get early light exposure. Exposing yourself to natural sunlight in the morning can help synchronize your internal clock, which has a positive impact on your sleep/wake cycle and overall hormonal health.
Listen to affirmations while the brain is in theta state. Theta state, a brainwave pattern associated with deep relaxation and meditation, can be an ideal time to absorb positive affirmations.
Hydrate before consuming anything else. Starting your day with a glass of water can jumpstart your metabolism and support detoxification. Consider adding a pinch of Himalayan sea salt and baking soda for an extra boost.
Avoid caffeine for the first 90 minutes of the day. While caffeine can provide a quick energy boost, consuming it immediately upon waking can interfere with your cortisol levels and disrupt your natural hormonal rhythm. Give your body time to naturally release cortisol before reaching for that morning cup of coffee.
If you’re struggling with period problems such as painful, cystic, hormonal breakouts or irregular cycles, confusing weight gain, and cramps that are knocking you on your ass – these 6 tips could be the foundation of your healing and you can incorporate them ASAP
Want my ultimate guide to hormone health? Start with my FREE Are My Hormones Imbalanced? Masterclass!
It is full of info and resources to help you start your hormone-health journey and get a look into what’s happening during your cycle 🌈
It includes
- What’s behind your hormonal ups and downs
- Common symptoms that are a red flag for hormone imbalances, such as fatigue, brain fog, and acne.
- How to support hormone health for life without giving up your sanity
- My step-by-step process to support your hormones and avoid the crazy mood swings and breakouts.
- All about Hormone Bootcamp and whether it’s right for you.
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LET’S HAVE HEALTHY, HAPPY HORMONES TOGETHER! 👑🔥💫💖
Free resources:
- Join our *SECRET* Facebook Community
- Are My Hormones Imbalanced? Masterclass Learn how to identify hormone imbalances, where to start, + how to take charge of your symptoms!
- What Is Non-Hormonal BC? Masterclass Learn more about non-hormonal birth control options, effectiveness, & how to get started!
- Hormone Happy Grocery List: Your quick guide to hormone happy grocery shopping!
- Follow @caleeshea and @getcliterate on Instagram
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