6 Expert-Approved Tips to Reset Your Hormone Health From Dr. Li-Shei Lin

While January 1 is synonymous with resolving a new, better “you,” spring presents a second chance for a life refresh. Just as the pull to declutter and revamp our spaces kicks in, our bodies seek out a seasonal reset, too. And a little spring cleaning of our hormones can be just what the doctor ordered to support them. The result? Better sleep and balanced mood, for starters. Here’s how leading hormone experts suggest syncing our hormones to align with the new season. No cleanses or extreme diets, nor major overhaul required. 

How Does Hormone Health Affect Sleep?

Hormones work behind the scenes to regulate everything from our metabolism to our mood, but they also play a significant role in the amount and quality of sleep we get. They usually go unnoticed, unless something throws them off track. “Hormones act as chemical messengers that influence nearly every system in the body, including our sleep-wake cycle,” explains Raegen Barger, RDN, LD, IFNCP,  a registered dietitian and board-certified integrative and functional nutritionist at WeNatal. “Imbalances in cortisol (our stress hormone), progesterone, estrogen, melatonin, and even insulin can disrupt circadian rhythms and make it harder to fall asleep, stay asleep, or wake feeling rested.” For example, elevated cortisol levels in the evening (when they should be low to cue our bodies to wind down) can lead to that ‘tired but wired’ sensation, while low progesterone, especially in perimenopause, can reduce GABA (a calming neurotransmitter), increasing anxiety and restlessness at night.

Melatonin, released by the brain in response to darkness, helps regulate our circadian rhythm and signals when it’s time to sleep, and cortisol, produced by the adrenal glands, spikes in the morning to help us feel alert and ready for the day. But when that delicate balance is disrupted by stress, screen time, poor diet, and hormonal conditions, Dr. Li-Shei Lin, MD, PhD at Reproductive Partners Fertility Center in San Diego explains that insomnia, low energy, and mood swings can be expected. 

What Are Signs You May Have a Hormonal Imbalance?

“Hormones are nature’s timekeepers—and when they’re out of sync, we tend to feel it right away—trouble sleeping, low energy, and changes in appetite are some of the most common signs,” Dr. Lin says. Barger noted that hormonal imbalances can manifest in a variety of ways, and the symptoms often overlap with other health concerns, making them easy to overlook. Other typical symptoms of a hormonal imbalance include:

“When these symptoms persist, they may signal imbalances in cortisol, thyroid hormones, insulin, estrogen, or progesterone,” Barger says. 

Why Is Spring a Good Time for a Hormone Reset?

After being in hibernation mode during winter, with less sunlight, more time spent indoors, and heartier meals, certified perimenopause and menopause coach Julie Powers says our bodies are more susceptible to hormone imbalances, often experiencing sluggish digestion, disrupted circadian rhythms, and elevated stress hormones like cortisol. But spring’s increased daylight, warmer temperatures, and abundance of fresh produce provide an ideal opportunity to reset and realign our internal systems, especially our hormones. Consider it a seasonal tune-up. 

“Longer daylight hours naturally help regulate our circadian rhythm, boosting melatonin at night and cortisol in the morning, when we want it to be higher,” Barger says. Plus, fresh spring greens, like dandelion, arugula, and broccoli, support liver detox pathways that are essential for metabolizing and eliminating excess hormones like estrogen (more to come on that). And because many people come out of winter with deficient nutrient levels due to increased stress, low sun exposure, or depleted diets, filling in the gaps with in-season spring foods can support sleep onset and quality and smoother hormonal transitions.

To round out the health benefits of spring, Powers points out that movement tends to increase with better weather, and physical activity, especially outdoors, can dramatically reduce cortisol and support a better balance of estrogen, progesterone, and testosterone. “So basically, spring offers the ideal rhythm and raw materials for hormonal renewal,” she says. 

6 Ways to to Reset Your Hormone Health 

1. Adjust your sleep-wake cycle

With the sun setting later, melatonin production is delayed, making it more tempting to stay up past your usual bedtime. To offset that, Dr. Lin recommends syncing with the natural light, namely maximizing morning sunlight exposure, to regulate your internal clock, boosting energy in the daytime and improving nighttime sleep. “Get outside in the morning light to lower melatonin naturally and increase cortisol at the right time, helping you feel more awake in the day and sleepier at night,” Powers echoes. In the same vein, dim lights and avoid bright screens after sunset to help melatonin rise when it should and to set your body up for more sound sleep. And the tried-and-true sleep hack of following a consistent sleep schedule—going to bed and waking up at approximately the same time every day, even on the weekends—also applies here. It will help keep your circadian rhythm strong, meaning you’re more likely to get sleepy around the same time each night. Live in northern states with bonus daylight? Consider blackout curtains to minimize light in your room to continue aiming for 7-9 hours of sleep, Barger suggests.  

2. Support liver detox with seasonal foods

The liver, the often overlooked and underrated organ, has over 500 vital functions—one of which is hormone regulation, especially metabolizing estrogen. If the liver isn’t functioning properly, too much estrogen can build up and cause weight gain, irregular periods, or disrupted sleep in women (among other symptoms) and erectile dysfunction, infertility, and depression in men. A simple way to help the liver perform at its best is eating more seasonal, detox-supportive foods, such as bitter greens (e.g., dandelion, arugula, mustard greens), cruciferous vegetables (e.g., broccoli, cabbage, brussels sprouts) (bonus: Powers mentioned they contain compounds like sulforaphane that help the liver process hormones more efficiently), and fiber-rich fruits (e.g, strawberries, apples, avocados). “These support estrogen metabolism and [gut] microbiome balance which are key factors in hormonal harmony,” Barger says. 

3. Prioritize gut health 

Your gut says a lot. Whether it’s digestion, mood, immunity, or hormones, the gut—and the state of it—calls the shots. “Hormones are recycled through the gut via the estrobolome, a collection of gut bacteria that helps break down and eliminate excess estrogen,” Powers describes. When there’s an imbalance in gut bacteria and the health of the estrobolome is compromised, so is the balance of estrogen, potentially leading to estrogen dominance and hormonal disorders. A lack of diversity and balance of microorganisms in the gut also contributes to poor nutrient absorption and inefficient blood sugar regulation, further disrupting hormonal balance and increasing the risk of conditions like polycystic ovary syndrome (PCOS) and endometriosis. To support gut health, Powers emphasizes eating high-fiber foods like flaxseeds, chia seeds, and spring vegetables as well as fermented foods (think: kimchi, kefir, and sauerkraut) to feed good bacteria and promote regular elimination. Including a variety of whole foods, including protein, fiber, healthy fats, and carbohydrates, in your diet ensures you obtain a wide range of nutrients necessary for optimal gut function and hormone stability. 

4. Incorporate gentle movement daily

Spring calls for setting new intentions for your fitness routine. Maybe your goal during the winter was to stay consistent with indoor workouts you enjoy, but with the transition to spring, your body is craving more, and you’re determined to feel stronger. The new focus isn’t overdoing it with high-intensity regimens, but rather low-impact exercises, preferably outdoors. “Gentle daily movement and strength training help clear excess estrogen, boost insulin sensitivity, and reduce cortisol,” Powers says. “Even a brisk 20-minute walk outdoors can support circadian rhythm, reduce inflammation, and promote better sleep. Strength training can help build muscle, which helps rebalance blood sugar, improve sleep, and reduce stress levels.” Dr. Lin agrees, saying embracing stress-relief rituals like nature walks can calm the nervous system and ease hormonal chaos. The biggest takeaway? Move intuitively, based on how you’re feeling and your energy levels. “By aligning with the body’s natural rhythms and making intentional lifestyle choices, we can support hormonal health and feel more energized, balanced, and well-rested,” Dr. Lin elaborates. 

5. Reduce endocrine disruptors

Endocrine disruptors (aka endocrine-disrupting chemicals (EDCs))—natural or man-made chemicals that may mimic or interfere with the body’s hormones—are lurking everywhere, and they can take the form of everything from plastics to furniture to skincare products, fragrances, and cleaning supplies. In essence, our contact with these chemicals may occur through diet, air, skin, and water. And continual exposure to them can promote hormone imbalances and pose increased health risks, like infertility, endometriosis, certain cancers, diabetes, respiratory problems, and more. Although it’s impossible to avoid toxins altogether, simple everyday swaps can make all the difference in limiting exposure and protecting hormone health. Powers encourages switching plastic containers for glass, using fragrance-free or essential oil-based personal care products, and cleaning with natural alternatives free of harsh synthetic chemicals like ammonia and bleach. “These small shifts reduce your body’s burden from hormone-disrupting chemicals like BPA, phthalates, and parabens,” she says. 

6. Supplement with magnesium 

Sometimes we could use a little extra support to keep our hormones in check. That’s where supplements come in. Barger notes considering adding in a high-quality magnesium supplement (like WeNatal’s Rest + Digest), which contains a blend of magnesium glycinate for relaxation and magnesium citrate for digestive support. “Taking magnesium 1–2 hours before bed can help calm your nervous system and ease muscle tension, which improves sleep and supports overall hormonal balance,” she says. “Magnesium helps regulate cortisol levels, promotes GABA production, and aids in melatonin synthesis, all of which support deeper, more restorative sleep.” If you struggle with stress-related sleep issues or hormone-related insomnia, Barger finds supplementing with magnesium glycinate in the evening especially helpful. 

A 2024 study in Frontiers in Endocrinology revealed that magnesium, potassium, and a combination of the two had a significant positive effect on cortisol and melatonin levels, in addition to reducing the severity and duration of insomnia by improving sleep duration. “Since magnesium is involved in over 300 biochemical processes, supplementing with it can offer foundational support to bring your body into alignment, especially when paired with lifestyle and nutritional strategies,” Barger concludes. 

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