Supporting healthy cortisol levels

Essential daily habits to regulate your body’s natural circadian rhythms:

Evening time

Try to get to bed at a similar time every night

Wear blue blocking glasses in the evening after dark (see Nomad or Barner)

Avoid blue light for at least two hours before bed

Watch the sun go down if you can

Ensure your bedroom is pitch dark or wear an eye mask 

Upon rising

Try to wake up at a similar time each day even on days off

Avoid blue light/ looking at phone with the first hour after waking

Expose your eyes to full spectrum sunshine within the first few minutes

Grounding - weather permitting go outside in the garden barefoot

Hydrate with water and electrolytes early on

No caffeine before midday

Eat a protein filled breakfast including good fats

During the day

Spend time in nature

Stabilise blood sugar levels by eating three meals a day and no snacking* 

Each meal should contain protein, fat and carbohydrates

Support the nervous system with Yoga Nidra meditation or breathwork 

*Some people may require a small snack before bed to maintain sleep through the night