Amanda Roe is a Trauma therapist & Mind coach.
Call 087 6331898
Are you tired all the time? Do you feel like you’re running on empty? Perhaps you’re pulled in too many directions and are emotionally drained and physically exhausted.
Once upon a time, deadlines may have motivated you to get things done but now, as you keep saying yes to others’ requests, you’re never getting to the end of your to-do list.
Being under so much pressure can make it difficult to think clearly. The more you have to do, the more you feel stuck; ruminating, worrying and procrastinating.
You may feel guilty, emotionally overwhelmed, with not enough time in the day, so your needs are moving further and further down in priority.
One of the things that has a huge effect on how we feel and manage stress, especially for women, is hormone balance. When I talk about hormone balance most people will assume that I am talking about oestrogen, progesterone and testosterone, but this is only part of the story.
There are a huge number of hormones active in our body not only those related to reproduction and the menstrual cycle. Hormones influence everything from growth and development, heart rate, appetite and metabolism to our mood, sleep cycle, ability to manage stress and more.
Hormones are released through a 24-hour period in sync with nature’s circadian rhythms. The production and release of hormones adjust naturally according to the seasons and changes in sunrise and sunset.
Two important hormones are cortisol and melatonin. Cortisol and melatonin are opposing yet complementary hormones. Naturally cortisol will fall, as melatonin increases in the evening, to help us feel sleepy, fall asleep and stay asleep. Melatonin levels reduce in the morning, as cortisol levels rise to wake us up and keep us alert through the day.
Cortisol is also known as the stress hormone and in times of stress your body will produce high levels of cortisol making it difficult to fall asleep and stay asleep through the night.
Things that influence cortisol and melatonin rhythms are synthetic lighting, including use of phones, TV and computer screens in the evening, travelling through different time zones, working night shifts, eating late at night, and stress, which could be work-related, emotional or physical stress.
To feel well rested, it is important to get at least seven hours of undisturbed sleep per night or 9-12 hours for your five to 16-year-olds.
Reducing stress and prioritising self-care has many longterm health benefits.
You can improve your energy levels, mood and concentration by sleeping in line with nature’s circadian rhythms.
To improve your deep sleep at night, aim to be in bed with the lights off by 10pm; this will help you feel rested and refreshed in the morning. If this is not possible or you are chronically fatigued, then 2pm is a good time for a short 15-minute nap.
If you find it difficult to sleep because your mind is active, then getting support to clear your mind and quiet your thoughts, will help you to fall asleep more easily, reduce dreams and improve your quality of sleep.
The more rested you feel, the easier it will be to manage stress, take care of yourself and find the best work or life balance.
I wonder what would it mean to you to wake in the morning looking forward to getting out of bed?
Amanda Roe is a Clinical Hypnotherapist, Acupuncturist and Life coach providing natural solutions for your mental, emotional and physical health.
For more information call/text 087 633 1898 or email