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So this topic is generally something that surprises my clients when I talk about it with them.
What does your circadian rhythm have to do with your hormone health, your PCOS and your fertility?
Circadian rhythm is your body's internal clock. What generally happens is that your stress hormone, Cortisol, rises in the AM. This is what will give you energy and help you focus on to do tasks that have to get done during the day.
As the day goes on and it begins to get dark outside, your cortisol levels will decrease and on the flip side, your melatonin will begin to increase. Melatonin is what makes you feel sleepy and tired. It also is an incredible antioxidant for your hormone and egg health.
We want these levels to remain balanced during the day and night time. We most definitely do not want to have high cortisol levels while we are trying to go to sleep. High cortisol levels at night can come from:
Having bright lights on in home at night
Watching TV before bed
On your phone before bed
Eating close to bedtime
Going to bed late
And so much more!
High stress hormones are not something we want if we want to address hormone imbalances and infertility. If your body does not feel safe, it will put your reproductive health, such as your hormone balance, period health and fertility on the back burner and instead focus on survival mode!
Research does show that a lack of sleep and low melatonin production can lead to insulin issues such as insulin resistance. Insulin resistance is super common in women with PCOS, so prioritizing a healthy circadian rhythm is key!
So what can you do to support your body's natural circadian rhythm?
Light exposure upon waking- This is exposing yourself to sunlight for at least 10-15 minutes)
Eat regularly throughout the day- YUPP, no intermittent fasting here!
Stop caffeine intake after noon- This will increase that Cortisol too late in the day!
Consider implementing a bedtime routine- Perhaps dim lights in your home and cuddle on your couch to read that novel you've promised yourself you would get to!
Minimize blue light exposure 2 hours before bed- Consider blue light blocking glasses.
Bedroom temperature- Try to sleep in complete darkness and your room should be cool as well.
Hope this was helpful girl!
Talk soon! xoxo
Chaya Lezell RDN, CDN
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