As a person who lives with elevated anxiety on a day-to-day basis, I understand better than anyone how frustrating it can be to come home after a long, stressful day and be unable to sleep due to stress-induced mind chatter. Some days, it seems impossible to just shut your brain off after a long day, and no matter how exhausted you really are you can’t seem to sleep soundly.
How Hormones Affect Your Sleep
According to WebMD, a National Sleep Foundation study revealed that
“Women are much more likely to report sleep problems like not getting enough sleep or being sleepy during the day.”
This is likely due to the affect of hormones on your sleep patterns. Studies have shown that that volatile hormonal changes, such as the ones that occur during the menstrual cycle, pregnancy, menopause, etc., can have a significant impact on your quality of sleep. The fluctuation of estrogen levels may disrupt sleep patterns and leave you feeling sluggish all day. Conversely, lack of sleep also impacts your hormones, so it’s easy to get stuck in a cycle of insomnia.
Low testosterone affects men in a similar fashion, it has been linked to cases of insomnia and sleep apnea. Given that 1 in 4 men over 30 have low testosterone, it might be a great idea for any gender to try this simple routine to balance hormones and start sleeping soundly again.
These Simple Tricks Will Balance Your Hormones for Better Sleep
This easy routine works by stimulating the thyroid and parathyroid glands to release those happy, feel-good hormones that ease tension or anxiety and induce sleep. To learn more about how those hormones work, check out this cool YouTube video from Dr. Scott Theirl DC DACNB.
Balance Your Hormones in 6 Minutes
Step 1: Shoulder Shrugs for 1 Minute
Inhale while raising the shoulders, pause for 5 seconds, and release your breath as you lower your shoulders.
Step 2: Neck Circles
Relax your spine, but be sure to sit up straight. Roll your head slowly to one side and then the other, pausing to work out tension in inflamed areas. Do this for at least 2 minutes and continue to take deep breaths, working slowly and methodically through any tension or knots.
Step 3: Deep Breathing for 1 Minute
Inhale for 20 seconds, hold for 20 seconds, release for 20 seconds. If you don’t quite have the lung capacity for this one right away, try working your way up starting with 5 second intervals and increasing by 5 seconds each time. Repeat the exercise for 3 minutes.
If you do this routine every night before bed, you will stimulate your hormones to balance as you sleep, allowing you to wake up the next day feeling well-rested and energized.
Sources: MindBodyGreen, WebMD, Medscape, LowTCenter, ABCNews, EverydayHealth, Institute for Vibrant Living, YouTube, wikihow [images]