A Cortisol-Lowering Night-Time Routine to Help Manage PCOS

Managing PCOS often means finding ways to balance hormones, including reducing cortisol—the “stress hormone.” Elevated cortisol can worsen PCOS symptoms like weight gain, sleep issues, and even hormone imbalances. Crafting a calming night-time routine can help lower cortisol levels and promote restful sleep, which can be beneficial for all, not just PCOS sufferers. Below are some steps I try to follow as part of my bedtime routine to lower stress and consistently get a good nights sleep.

1. Wind Down with a Warm, Calming Beverage

I love to start my bedtime routine with a comforting, warm cup of decaf tea. Herbal teas like chamomile, spearmint, or lemon balm are great options for helping the body relax. Chamomile and lemon balm, in particular, have mild sedative properties that can naturally reduce cortisol and ease anxiety. I sometimes like to ass a little bit of almond milk, which contains magnesium—a mineral that helps relax muscles and reduce stress.

2. Red-Light Therapy to Soothe and Destress

Red-light therapy can be a great addition to any night-time routine, especially for those trying to manage stress. Red-light exposure has been shown to potentially support the body’s natural melatonin production, reduce inflammation, and lower cortisol levels, all of which can promote relaxation and better sleep. I use a small red-light lamp for about 10-30 minutes before bed, using this time to read or journal my thoughts. The soft, warm glow is calming, and I find it helps signal my brain that it’s nearly time to go to sleep. And, if absolutely must use electronics before bed, I turn my phone screen red using the Accessibility settings on my iPhone, or I use some red-light glasses to block out any sources of blue-light that could be disruptive.

3. Take a Warm Bath with Epsom Salts

A warm bath is another soothing way to help your body and mind relax after a long day. Adding Epsom salts to the water can enhance this routine: they’re rich in magnesium, which can be absorbed through the skin to help lower cortisol and reduce muscle tension. I often add a few drops of lavender or chamomile essential oil for extra relaxation. This calming ritual is ideal for easing both physical and mental stress before bed.

4. Mindfulness and Meditation

After particularly stressful days, I try to spend five to ten minutes doing deep, mindful breathing or meditation to help quiet my mind. Breathing exercises, like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), activate the parasympathetic nervous system, which lowers the body’s stress response and reduces cortisol. Most of the time, a few minutes of this will help to calm my mind down enough to get some sleep.

5. Screen-Free Hour

Blue light from screens can interfere with our natural sleep cycle, raising cortisol levels. About an hour before bed, I try my best to set aside my phone and computer. Instead, I read, journal, or listen to calming music or a podcast. Journaling has been especially helpful for reducing lingering stress and organizing my thoughts before going to sleep.

6. Gentle Skincare to Destress and Unwind

My evening skincare routine isn’t just about treating hormonal skin conditions caused by PCOS; it’s a calming ritual that helps me unwind. The simple act of caring for my skin feels meditative, and going through the repetitive motions of cleansing to moisturising every night is an indicator to my brain that it's almost time to rest for the night.

7. Gentle Evening Stretching or Yoga

Physical activity, even gentle stretching, can help lower cortisol by relieving muscle tension. I focus on slow, restorative yoga poses like Child’s Pose, Forward Fold, and Legs Up the Wall. These movements aren’t about exercise but rather about easing into a restful state.

8. Consistent Sleep Schedule and Cosy Bedroom Environment

A consistent sleep routine is key to keeping cortisol balanced. I aim to go to bed at the same time each night, and get up at the same time every morning. Additionally, I’ve created a bedroom that feels cosy and relaxing, with warm, dim lighting, fluffy blankets and plushies, and blackout curtains. I also use a lavender diffuser for a calming scent that enhances sleep quality.

By focusing on these small, stress-relieving habits, I wake up feeling more balanced, rested, and like my PCOS symptom's are more manageable. A cortisol-lowering night-time routine can make a big difference, and I hope that some of these tips will be able to help you unwind before bed for a better nights sleep. Below you can find links to different websites that helped me when researching how to put together a good night-time routine. Please let me know if you learned something new, or if you try any of these steps out to improve your own routine!

Sweet dreams! <3


My Sources












Location: Glasgow, UK

Comments

  1. AnonymousNovember 18, 2024 at 12:46 AM

    Thanks for sharing. Good sleep is so important for staying healthy and these are great tips. How much epsom salts do you use?

    ReplyDelete

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