By Eva Berezsovsky
Winding down for the day looks different for everyone, and when curating our nighttime routines, the possibilities are limitless. Perhaps that’s exactly why routines of all kinds can feel overwhelming — the boundlessness makes the question of where to begin unclear. This guide explores hormonal balancing as a way to refine or approach that overwhelm.
Quality sleep has a major impact on hormonal health, so nighttime habits and rituals that support and improve the quality and depth of sleep are not something to overlook.
A 2015 study by the International Journal of Endocrinology concluded that several hormones are involved in sleep and circadian rhythmicity, and poor sleep can cause stress hormones like cortisol to spike due to circadian disruption. To learn more — because there’s a lot to learn — we recommend spending time with our breakdown of how hormones work here.
For seasoned routine-builders: Let this guide spark your imagination and show you how hormonal balancing can enhance your existing rituals, adding a layer of purpose and intention to your nighttime (and morning) routines.
For those who find routines challenging: Think of this guide as an invitation to explore your nighttime habits with playfulness and purpose. Instead of rigid rules, consider your nighttime rituals as open-ended journeys of self-discovery. Embrace the freedom to experiment and find what resonates with your unique needs.
MEDITATE the day away
Meditating can be a perfect way to bridge the gap from the busy thoughts of day and the quiet of night. A 2015 JAMA Internal Medicine study found that mindfulness meditation is incredibly effective for sleep quality and a tool against insomnia, fatigue, and depression, concluding that “formalized mindfulness-based interventions have clinical importance by possibly serving remediate sleep problems.” Meditation and mindfulness essentially yield a tried-and-true, science-backed “relaxation response,” as articulated by Harvard Health’s Dr. Herbert Benson.
Although you don’t need anything other than yourself and your breath to meditate, guiding materials can be helpful and expansive. Passerby Magazine rounded up a strong array of meditation apps, so you can peruse options and explore what works for you. Highlights include Insight Timer, which offers an abundance of meditations of diverse lengths and styles, and Liberate, which is designed for the Black community and spotlights BIPOC teachers exclusively. You can also journal before meditating to dump your thoughts and enter meditation with a clearer mind.
Welcome intention into your SKINCARE
Our deep dive into hormone-friendly skincare covers how endocrine-disrupting chemicals link to various health problems, including disruption to our nervous systems, which play a key role in getting good sleep. A 2021 Toxicology Reports study event found that, of the 177 compounds that have been recognised as endocrine disruptors by the World Health Organization, 20% disrupt the nervous system through the thyroid, and 80% disrupt the nervous system through other mechanisms — as a result, the study proposes actually renaming endocrine disruptors to endocrine and nervous disruptors.
Because endocrine disruptors carry this amplified weight and also disrupt the nervous system — and because sleep is more likely to thrive with regulated endocrine and nervous systems — it's best to avoid endocrine disrupting chemicals through leaning on products that are free from phthalates, BPAs, and parabens. Instead, feed your skin with products that have been scented with essential oils or that have been certified as organic.
Beyond opting for as many clean ingredients as possible, skincare can also simply relax you into a sleep-ready state. Whether you indulge in nightly facial massages or mist your face with a lavender-infused facial spray as you hit the pillow, skincare leaves lots of room for pure pleasure and soothing.
SIP and soothe
The power of herbs is palpable, especially for hormonal balance. Some of our favourites for sleep:
- Chamomile is a widespread recommendation in conversations about herbal sleep support, and a 2015 Journal of Advanced Nursing study backs it, concluding that postpartum women in particular can trust its ability to alleviate depression and sleep quality problems.
- Lavender is another well-known tool for relaxation and anxiety relief. A 2019 Phytomedicine study confirms the efficacy and advises oral administration as the most reliable path to decreased anxiety and, subsequently, better sleep.
- We also love passionflower as a go-to for anxiety. A 2001 Journal of Clinical Pharmacy and Therapeutics study tested passionflower (or Passiflora) against oxazepam, a drug used to treat anxiety, and found that both Passiflora extract and oxazepam were effective in the treatment of generalized anxiety disorder. Notably, there weren’t significant differences observed between the two protocols — apart from more problems related to job performance with oxazepam use.
- Finally, oat straw or Avena sativa could be worth adding to your regimen. A 2020 Nutrients study found that a single dose and prolonged use significantly improved performance in memory and multi-tasking exercises, although there were no treatment-related effects on mood. A 2015 International Journal of Phytotherapy study acknowledges its history as an herb to tackle sleeplessness and mood, though, and deems it “a promising medicinal plant with a wide range of pharmacological activities which could be utilized in several medical applications because of its effectiveness and safety.”
Our Calming Herbata goes beyond mere relaxation. It's a masterfully crafted blend of these herbs, developed by a renowned herbalist and naturopathic doctor, specifically tailored to support feelings of calm and tranquility. This unique formula has earned the approval of both an OBGYN and a microbiologist, ensuring its safety and efficacy
Finding JOY to unwind from the day
Perhaps getting good sleep also means detaching from the day behind you, and sometimes that means stepping back and asking yourself what rituals bring you joy and/or grounding in your humanity. Creative practices might be especially fit here. Befriend a coloring book; write a letter to a long-distance loved one; dance to a feel-good playlist to expend your last bits of energy; stream a nostalgic film, even if it means late-night blue light exposure — we can’t win them all. In essence, as you invest more in your hormonal health, you can also keep things intuitive and refrain from getting lost in methodical ways of plotting good sleep.
The quest of hormonal balance is a trusty anchor for curating a high-quality nighttime routine as something that affects your holistic being, as your pre-sleep routines should lighten your body and mind after the day. In other words, taking care of hormonal health channels physical wellbeing, psychological wellbeing, and the interplay between the two, it’s a smart call to strive for the bliss of balanced hormones. That said, you’re more likely to maintain rituals that don’t feel like chores, so as you investigate ways to channel hormonal health before bed, remember to move forward with habits that you genuinely enjoy and gravitate towards, too.
Investing in your hormonal health through nighttime routines goes beyond simply improving sleep. It's a powerful tool for optimizing your overall well-being. By balancing your hormones, you gain significant benefits in both your physical and mental spheres. You become more resilient to stress, experience increased clarity and focus, and ultimately build a foundation for a life that fosters inner peace and fulfillment.
Embrace this opportunity for self-improvement. Listen to your body's intuitive signals, find joy in the process of discovery, and witness the positive transformations unfold as you harmonize your hormones.
REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/
https://www.hindawi.com/journals/ije/2015/591729/
https://helloclue.com/articles/cycle-a-z/what-you-should-know-about-hormones
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365328/
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https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
https://www.researchgate.net/publication/313664348_The_nutritional_and_therapeutic_importance_of_Avena_sativa_-_An_Overview
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https://www.brighamandwomensfaulkner.org/assets/Faulkner/headache-center/documents/relaxation-response.pdf
