iThei mdcdaelcinfd o c elllllrllll ThofthThseMy daily plan includes enjoying a relaxing activity like taking a hot bath,
going on a long walk, listening to soothing music, meditating, and at-
tending a yoga class. See the chapter on Finding Your Root Cause for
more on creating your own list.
Adequate Rest
Sleep is not only regenerative but crucial to adrenal recovery. Aim to go
to bed by 10 p.m. every night and sleep for at least eight hours. Sleeping
until 8 or 9 a.m. whenever possible may also help with the recovery pro-
cess. Good bedside hygiene should be practiced. A completely dark room
with all electronic devices switched off will maximize melatonin produc-
tion. The use of stimulants such as coffee, caffeinated beverages, and even
TV and the computer may need to be limited.
The artificial light that comes from television and computers can trick our
retinas into thinking it is light outside, thus halting the production of mela-
tonin, a hormone that promotes restful sleep. Shutting off televisions, com-
puters, and other devices three hours before going to sleep is recommended.
People who wake up in the middle of the night and are unable to sleep
may benefit from a small dose of melatonin or magnesium at bedtime.
Exercise
Mild to moderate exercise helps with recovery from adrenal insufficiency.
Exercise calms the mind, reduces stress, and increases blood flow, leading
to better oxygenation and detoxification throughout the body while also
helping to normalize hormone levels. In addition, exercise helps stabilize
blood sugar imbalances, and people may find they are less likely to have
blood sugar spikes when eating carbohydrates right after exercise.
For those currently sedentary, setting a goal of walking 20 minutes a
week or going to one weekly yoga class would be a great start, gradually
increasing to three times a week.
Extreme exercise such as training for a marathon or triathlon may be too
demanding for someone undergoing adrenal fatigue. Such activities may
need to be postponed until after recovery.
Stimulants
Coffee, alcohol, and tea (except herbal tea) may need to be avoided.
Caffeine stimulates ACTH, which in turn stimulates the adrenals and
cortisol production.