Balance your Hormones for Better Sleep - Eastern Biotech

Sleep Awareness Month: How to Balance your Hormones for Better Sleep?

Sleep Awareness Month: How to Balance your Hormones for Better Sleep?

Balanced hormones really do mean a balanced life. One’s moods, emotions, vitality and even the quality of sleep depend on the body’s chemical messengers. To be able to finally clock those eight uninterrupted hours one must balancing these hormones first.

1. Melatonin

It is the hormone that regulates the daily rhythm – melatonin production shoots up at night to tell the body that it’s time for bed and decreases in the morning as a signal to wake up.

There are several things that can disrupt this recurring pattern, especially exposure to artificial light from electronic devices. A research shows that people who read from light-emitting reading devices usually have a harder time falling asleep and don’t sleep as deeply compared to those who read from a physical book before bed.

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To regulate melatonin levels throughout the day:

  • Build a daily wake-up time that does not change for at least five days. This way, your body will begin to expect to see light at certain times. Expose your eyes to sunlight in the morning whenever possible to reset your melatonin and circadian rhythm.
  • Do not talk on the phone or do other emotionally stimulating activities two hours before bed. Try your best to shut off electronics as well, or at least dim the brightness of your devices.
  • Stop eating at least two hours before bed. Eating before sleep could mess with your blood sugar levels, which disrupts melatonin production.
  • Make your bedroom as dark as possible during sleep.

2. Cortisol

Healthy cortisol levels naturally rise and fall during the day, reaching its peak at around 8 a.m. and a decline at around midnight. This drop leading up to bedtime is supposed to serve as a signal to the body that it’s time to sleep.

However, for someone who’s eternally stressed out, chances are this cycle is bust. More worry and anxiety means the release of more cortisol, that further throws off blood sugar levels and sends the body into a stress response that makes it difficult to fall and stay asleep.

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To lower cortisol before bed:

  • Test out an essential oil before bed; lavender, bergamot, and ylang ylang all promote relaxation. Place these in a diffuser, add a few drops to nighttime bath, or create a water spritz to spray on the pillow.
  • Start a bedtime breathwork routine to de-stress. Equal breathing is a calming practice—simply breathe in, hold, and breathe out to counts of four until the racing thoughts mellow.
  • Make sure you’re not exposing yourself to endocrine-disrupting toxins as you sleep by switching over to a natural mattress.

3. Progesterone

Progesterone shields the brain from damage, helps repair it after injury, and can regulate cognition and mood. Most people know progesterone as the hormone that regulates women’s monthly menstrual cycles, but its amazing relationship to brain health and sleep is less talked about. Progesterone cream has been used on male and female patients with traumatic brain injuries, and the results are promising. This hormone helps calm the brain and promote deep sleep.

To harness progesterone for better sleep:

  • Destressing is key to balancing the levels of any hormone. All remedies that reduce stress response can help regulate progesterone, so exercise or meditate for at least a few minutes every day.
  • A hormone-balancing diet could work wonders by avoiding stimulants like sugar, processed foods, alcohol, and caffeine. Instead, focus on anti-inflammatory foods that keep the stress response in check like dark leafy greens, colorful vegetables, fruit, and healthy fats like omega 3-fatty acids, coconut oil, and avocado.
  • Drink holy basil tea before bed. It’s a great herb that helps with hormone regulation.

The Sleep Balance Profile is a complete diurnal pattern of melatonin and cortisol to help patients struggling with hormone-related sleep imbalances.

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Eastern Biotech & Life Sciences,
P.O. Box 212671,
Elite Business Center,
1st Floor, Office No. 109,
Al Barsha, Behind Mall of Emirates, Dubai, UAE
Phone: +9714 3255730

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