Simple Tips for Healthy Hormone Balance

If your energy, mood, or sleep have been feeling “off,” your hormones might be trying to tell you something. The good news? Small, consistent daily habits can make a big difference.

Here are two powerful (and surprisingly simple) ways to support healthy hormone balance this season:

1. Regulate Your Nervous System Daily

Your hormones can’t balance if your body thinks it’s in danger. Stress signals tell your body to prioritize survival, not balance — which means cortisol spikes, thyroid slows down, and everything else gets thrown off.

Take just 5 minutes a day for something that tells your body, “I’m safe.”

Deep breathing
Full-body shaking (yes, it works!)
Gratitude journaling
A quick walk outside

These practices calm your nervous system, lower stress hormones, and make space for natural hormone balance to return.

2. Reset Your Light Rhythms

Your light exposure directly impacts your cortisol, melatonin, and even sex hormones. Getting this right can improve your energy during the day and help you sleep better at night.

Morning Light Routine

Goal: Signal “daytime” to your brain and set your cortisol rhythm naturally.

Step outside or stand by a bright window as early in the day as you can after the sun comes up.
Get natural sunlight into your eyes — no sunglasses or glass between you and the light.
Stay in the light for 5–10 minutes. Bonus: walk, stretch, or sip your coffee outside.

Why it works: Morning light activates sensors in your eyes that raise cortisol in a healthy way (for energy and focus) and start the timer for melatonin release 12–14 hours later for restful sleep.

Evening Light Routine

Goal: Tell your brain it’s nighttime so melatonin and recovery hormones can rise.

Dim your lights 1–2 hours before bed.
Use lamps or amber bulbs instead of overhead lights.
Avoid bright screens or wear blue-light blockers after sunset.
Keep your bedroom completely dark (blackout curtains or a sleep mask).

Small shifts like these can do more for hormone balance than most people realize. But if you’re still feeling off (or not sure where to start) it may be time to look deeper.

Know What's Really Going On In Your Body
Get your hormones and adrenals tested properly with the DUTCH Hormone & Adrenal Mapping Test (on sale this month!)

Includes a one-on-one results call with a member of our team to help you understand your results and next steps.