11 Natural Ways to Reset Your Body Clock for Hormone Harmony
7. Stress Micro-Tools: Lower Evening Cortisol with Short Practices
Why it works: Chronic evening stress keeps cortisol higher when it should be falling, which blocks melatonin and reduces deep restorative sleep. Short, targeted stress tools reduce sympathetic activation and cue the body to shift into repair mode. These practices are feasible even on busy days and can compound over time. Practical steps: Try 5–10 minutes of paced breathing (for example, 4-6-8 counts), progressive muscle relaxation while lying down, or a brief guided meditation 45–90 minutes before bed. Even a calm, unhurried walk after dinner can help lower arousal. The aim is not perfection but lowering the physiological noise that keeps your system primed.
8. Light Hygiene: Reduce Blue Light and Prepare Darkness
Why it works: Blue wavelengths from screens and many LED bulbs signal daytime to ipRGCs and suppress melatonin; dimming and warming evening light helps the brain register night and begin melatonin production. Simple environmental shifts let your body’s natural hormones do the work without relying on supplements. Practical steps: Dim lights and switch to warm bulbs after sunset. Use device night modes or blue-light filters, and consider blue-light-blocking glasses for evening screen use. If you must use bright screens late, lower brightness and increase text size to reduce glare and viewing time.
