Most people think of the circadian cycle, or rhythm, when it comes to disturbed sleeping patterns often associated with jet lag or shift work.

The word ‘circadian’ is derived from the Latin words ‘circa’ meaning ‘around’ and ‘diem’ meaning ‘day’. Therefore, ‘circadian’ essentially translate to ‘around the day’ or ‘approximately a day’ to reflect the 24-hour circadian rhythm which influences various biological processes, such as sleep-wake patterns, body temperature, and metabolism, in our bodies.

Our circadian rhythm is under the influence of the hormone cortisol, a steroid hormone that is produced by the adrenal glands which are located on top of the kidneys. It is often referred to as the ‘stress hormone’ because its production increases in response to stress or stressful situation.

During times of stress, cortisol levels rise, which helps the body prepare for a “fight-or-flight” response. This response can be beneficial in short bursts when dealing with acute stress. However, chronic or prolonged stress can lead to consistently elevated cortisol levels, which may have negative effects on health.

To regulate stress levels in the body and facilitate recovery from significant acute stress, adaptogenic herbs can be valuable in maintaining a healthy hormonal balance. Adaptogens are a group of herbs known for their ability to help the body adapt to stressors and promote overall well-being.

Rhodiola is a herb found in Arctic regions such as Siberia, Alaska and northern parts of Europe.  The botanical name, Rhodiola rosea, comes from the rose-like odour of the rootstock when freshly cut.

People in Russia and Scandinavian countries have used rhodiola for centuries to treat anxiety, fatigue and depression. Along with Siberian ginseng, which was first studied in the former USSR and used to increase stamina and endurance in Soviet Olympic athletes, rhodiola may help the body cope with stress and ageing as an adaptogenic medicinal herb.

Holy basil (Ocimum sanctum) is also classified as an adaptogenic herb and, while in the same family as our favourite Italian herb, they are different species with different characteristics and uses.

Known commonly as Tulsi in, Holy basil is a revered adaptogenic herb with a rich history in traditional Ayurvedic medicine. It is highly regarded for its ability to promote resilience to stress and support overall well-being.

It is considered a sacred plant and is often referred to as the “queen of herbs” in Ayurveda and it aids in normalising physiological processes and balancing the body’s stress response system. Holy basil contains various bioactive compounds, including eugenol, rosmarinic acid, and ocimumosides, which contribute to its adaptogenic properties.

Other herbs such as liquorice root, sometimes spelled licorice (Glycyrrhiza glabra) can help to balance the stress response. Liquorice contains a compound called glycyrrhizin which nourishes the part of the adrenal gland which produces cortisol.

The stress response is decreased and correspondingly, stress levels balance over a period. Care is needed when taking liquorice root as it can increase blood pressure in people with heart conditions.

The Indian herb withania (Withania somnifera), also known as Ashwagandha, literally meaning ‘horse’s smell’, was thought to originate from the odour of its root which has a smell like a sweaty horse.

In studies conducted by the Journal of Current Neuropharmalogical in 2021, withania was shown to have a positive effect on helping reverse stress-induced changes in the adrenal gland, helping revitalise the body and slow the side effects of stress induced sleep patterns.

Monitoring and managing cortisol levels, particularly in cases of chronic stress, is important for maintaining optimal health. Techniques such as stress reduction, regular exercise, sufficient sleep, and relaxation practices can help regulate cortisol levels and support overall well-being.