Perhaps you’re being pulled in too many direction’s and you’re emotionally drained and physical 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 todo lists.

Under so much pressure it can be 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 24hr period in sync with natures 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 complimentary 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, traveling through different time zones, working night shifts, eating late at night and stress whether that is work related, emotional or physical stress and blood sugar stability. 

To feel well rested it is important to get at least 7 hours of undisturbed sleep per night or 9-12 hrs for your 5 to 16 yrs 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 natures circadian rhythms.

To improve your deep sleep at night aim to be in bed with the lights of by 10pm, this will help you feel rested and refreshed in the morning. If this is not possible or your chronically fatigued then 2pm is a good time for a short 15min nap. 

If you find it difficult to sleep because your mind is active then support to clear your mind and quiet your thoughts will help you to fall asleep more easily to 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/life balance.