The truth is, we’re living in a world where managing stress can feel harder than ever. I believe this is why “cortisol” is one of the buzziest words in wellness right now… But, what actually is it?
Cortisol is a hormone produced by the adrenal glands. It’s an essential part of your body’s natural stress system. It’s not just responsible for your fight-or-flight response, cortisol also plays a supportive role in your energy, sleep-wake cycle, inflammation, and blood pressure.
Cortisol naturally rises and falls throughout the day, working as part of a wider, interconnected system in the body. A temporary rise in cortisol when we experience stress is completely normal and helps us respond when we need it. But when stress becomes prolonged, it can disrupt our body’s natural rhythms and impact how we feel and function.
For me, there are certain things I do every day to support my nervous system. These are the habits that help me feel calm and grounded, particularly during periods of stress:
1. A social media free start to the day
A recent Australian study showed that high smartphone use was linked with melancholy, anxiety, and stress in adults — so, I protect the first 45 minutes of my morning by staying off social media.
Why this helps: The time I would have used scrolling, I use instead for what makes me feel good. Every morning looks slightly different, but I like to incorporate mediation, gratitude, exercise, and natural sunlight. Starting my day intentionally sets the tone for everything that follows!
2. Magnesium supplementation
Around 6pm, I take our magnesium powder. Magnesium is one of the most well-studied nutrients for supporting relaxation and nervous system health.
Why this helps: Because Magnesium relaxes the muscles and calms the nervous system, it helps shift the body out of “go mode” and into rest mode. I find it makes it so much easier to wind down before bed.*
3. 10 deep belly breaths
Before bed, I take 10 deep belly breaths in the shower or bath, inhaling fully and sighing as I exhale.
Why this helps: This engages the diaphragm, activating the body’s relaxation response to help lower stress. I find it really helps me slow down and get grounded in the present moment. It’s one of the simplest ways I calm my mind and body.
4. A bedtime tea ritual
Chamomile tea has become one of my favorite nightly habits. There’s something so soothing about making a cup of tea, feeling the warmth around your hands, and sipping slowly.
Why this helps: Chamomile contains apigenin, a natural plant flavonoid that studies suggest may have a calming effect. Some research has found chamomile can help support better sleep, particularly staying asleep through the night. But honestly, half the benefit for me is just the pause it creates — a signal to my body and mind that the day is done and it’s time to slow down.
5. My phone gets put away by 8pm
By 8–8:30pm, I’m off social media and, where possible, my phone in general. Giving my nervous system time to unwind has made such a difference to my stress levels and sleep.
Why this helps: Blue light from screens can suppress melatonin secretion (the process that controls your sleep-wake cycle), potentially leading to poorer sleep quality. By switching off, your body gets the cue that it’s time to sleep.
6. “No Plans Sunday”
I try to keep one day each week less scheduled. My sister calls it “No Plans Sunday,” and it’s become one of my go-to wellness practices for truly recharging.
Why this helps: Removing the pressure of constant planning and activity can help prevent burnout. It gives you the permission to fully and wholeheartedly rest.
None of these habits are complicated, but together they’ve made one of the biggest differences to my stress levels, sleep, energy, and overall sense of calm.
Try one of these rituals this week and see how you feel!
With love,
Jess xx
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
