{"id":28502,"date":"2022-01-25T15:35:06","date_gmt":"2022-01-25T15:35:06","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=28502"},"modified":"2025-01-07T02:45:41","modified_gmt":"2025-01-07T02:45:41","slug":"cortisol-and-sleep","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/cortisol-and-sleep\/","title":{"rendered":"6 Strategies to Balance Your Cortisol Levels for Sounder Sleep"},"content":{"rendered":"

If you\u2019re one of the 70 million Americans that struggle with sleep<\/a> issues, your hormones may be the last thing on your mind, but they should be. The connection between the hormone <\/em>cortisol<\/a> and sleep <\/em>proves that it could be a powerful player in helping you get better zZzs.<\/em><\/p>\n\n\n

Waking up groggy, crashing mid-afternoon, and having trouble falling asleep? They’re all possible signs of cortisol imbalance. Cortisol is your body’s primary stress hormone, but it can have a ripple effect on other areas of your life, including sleep.\u00a0<\/p>\n\n\n

You\u2019ve likely heard about cortisol before in negative contexts, like high-stress situations or its role in \u201cstress belly<\/a>,\u201d but there are some benefits of cortisol. When you have the right<\/em> dose of cortisol at the right<\/em> time, you’ll be more energized in the morning, fall asleep easier at night, improve blood sugar balance<\/a> (which can also interrupt sleep), and reduce inflammation<\/a>. As with most things, reaping these benefits is all about learning how to balance cortisol. <\/p>\n\n\n

Wondering if cortisol could be contributing to your sleep issues? “One sign is that they will wake up in the middle of the night feeling wired and have issues falling back to sleep,” says Kelly Murray, a certified pediatric and adult sleep consultant and owner of\u00a0Kelly Murray Sleep Consulting<\/a>. “Also, they may have trouble getting moving in the morning or low energy levels in the afternoon or evening.”<\/p>\n\n\n

Learn more about how to maintain healthy cortisol levels and take advantage of this powerful hormone.<\/p>\n\n\n

What is Cortisol?<\/h2>\n\n\n

Cortisol is a steroid hormone that plays a role in everything from your immune function<\/a> and glucose metabolism<\/a> to blood pressure. When your body is under stress, whether real or perceived, your hypothalamus indirectly signals the adrenal glands to release the stress hormones cortisol and adrenaline. This process is also called hypothalamic-pituitary-adrenal (HPA) axis activation, and it’s part of the body’s fight-or-flight response. In turn, your heart rate speeds up, breathing rate quickens, blood pressure rises, and you get a burst of glucose for energy to help you fight off the impending threat.<\/p>\n\n\n

When you’re chronically stressed, cortisol levels can remain elevated, and if not managed, your adrenal glands can actually stop producing enough of the hormone. Too high cortisol levels and too low cortisol levels can both lead to health issues over time and leave you feeling less than optimal.<\/p>\n\n\n

“I order at-home hormone panels for most of my clients and have discovered that the vast majority have issues with their cortisol levels and patterns,” says Murray. “Either their bodies are producing too much cortisol due to high-stress levels, or they have been under a lot of stress for a prolonged period<\/a> of time and their cortisol becomes dysregulated.” Murray has also seen people with cortisol levels that are above normal overnight and early in the morning, then extremely low in the afternoon and evening.<\/p>\n\n\n

The Connection Between Cortisol And Sleep<\/h2>\n\n\n

There are two main hormones that regulate our circadian rhythm, explains Murray: cortisol “the alert hormone”, and melatonin, \u201cthe sleepy hormone.\u201d Normal cortisol levels naturally spike in the morning to help you wake up\u2014called the cortisol awakening response<\/a> (CAR)\u2014and reach their lowest point at night to help you fall asleep. (That\u2019s also when melatonin levels begin to increase to induce sleep.) Too high cortisol in the evening and you might be lying awake at night or tossing and turning, impacting your overall sleep quality. When levels are extremely high, you\u2019ll feel wired (but tired) and have difficulties staying asleep, notes Murray. If your cortisol levels are lower than they should be in the morning, you may not feel fully recovered<\/a> and have a hard time starting your day (hence, reaching for caffeine<\/a>.) <\/p>\n\n\n

The result can be cyclical\u2014research in Brain, Behavior, and Immunity<\/em><\/a> has shown that sleep deprivation increases cortisol and markers of inflammation<\/a>.<\/p>\n\n\n

How to balance cortisol levels for better sleep and health<\/h2>\n\n\n\n
\"How<\/figure>\n\n\n

Ready to balance your cortisol levels for better sleep and<\/em> better health? Start with these six science-backed strategies.<\/p>\n\n\n

Add a calming supplement<\/h3>\n\n\n\n
\"best<\/figure>\n\n\n

A supplement designed to reduce symptoms of stress and help manage the ups and downs of cortisol and keep it stable over time could help you fall (and stay) asleep. There are a few key ingredients to look for. The adaptogen ashwagandha<\/a> can support healthy cortisol levels<\/a> by helping your body manage stress. HUM\u2019s Calm Sweet Calm<\/a> stress gummies<\/a> contain ashwagandha and l-theanine<\/a>, an amino acid that can relax the body for sleep and improve sleep quality<\/a>.<\/p>\n\n\n

\u201cThe clinically studied amounts of Sensoril, a patented extract of ashwagandha, and L-theanine found in Calm Sweet Calm are a potent combination to help you relax and de-stress,\u201d explains\u00a0 Jennifer Martin-Biggers, PhD, MS, RDN, HUM\u2019s VP of scientific affairs and education. \u201cYou can take them at any time of day to support cortisol fluctuations; some people find the effects to be beneficial at night while others prefer it in the morning to prep for their day.\u201d<\/p>\n\n\n

Exercise most days<\/h3>\n\n\n

Cortisol and exercise have a bit of a complicated relationship: it can increase and decrease cortisol, so strategizing your workouts is key. High-intensity<\/a> or long-duration<\/a> exercise can increase cortisol levels temporarily, so recovery in between more intense days is crucial. But planning longer and more intense workouts for your mornings may also help with sleep quality.\u00a0<\/p>\n\n\n\n

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\n\t\t\t\t\t\"Ashwagandha\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t539 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Ashwagandha Calm Gummies<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tsupports stress relief for a calm, clear mind (formerly Calm Sweet Calm)\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$26<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

By contrast, lower-intensity exercise, at around 40 percent of your VO2 max, may help to reduce cortisol levels, found research in the Journal of Endocrinological Investigation<\/em><\/a>, making it great for evening workouts. Aerobic exercise, in particular, may be beneficial for increasing the cortisol awakening response, studies show<\/a>.<\/p>\n\n\n

Don\u2019t deprive yourself of foods you love<\/h3>\n\n\n

Instead of worrying about food that lowers cortisol or massively overhauling your diet to incorporate the best foods for sleep, you may be better off stressing less, says Martin-Biggers. “Keeping a healthy balance in your diet to support optimal wellness yet not depriving yourself can help keep stress at bay and manage cortisol levels.” (Though, we still can\u2019t resist these tasty bedtime lattes<\/a>.)<\/p>\n\n\n

Get bright light first thing<\/h3>\n\n\n\n
\"woman<\/figure>\n\n\n

Blackout shades may not necessarily be your friend when it comes to cortisol. When men were exposed to bright light for a three-hour period from 5-8 a.m., there was a 50 percent increase in cortisol levels as compared to a control group that received only dim light exposure, found research in The Journal of Clinical Endocrinology & Metabolism<\/em><\/a>. Morning exposure to light can be an effective way to prepare you for an active day, additional research<\/a> concludes. Leaving your shades up or using a wake-up light alarm clock may help you get the boost of cortisol you need in the morning.<\/p>\n\n\n

Get quality sleep<\/h3>\n\n\n

This may seem counterintuitive, given the reciprocal relationship between sleep and cortisol, but controlling what you can in your sleep environment can help to break the cycle. Decrease your exposure to blue light<\/a> two hours before bedtime, do a calming activity before bed like journaling or meditation<\/a>, and find the optimal sleeping temperature<\/a> to rest<\/a> easier. (You can also try these top sleep hacks<\/a>.)<\/p>\n\n\n

Add meditation or yoga to your routine<\/h3>\n\n\n

Because stress directly leads to cortisol production, decreasing stress in your life will help you avoid chronically high cortisol levels, but that can be easier said than done. Focus on activities that facilitate mindfulness, ultimately helping you reduce stress levels. A 2017 study in Frontiers in Human Neuroscience<\/em><\/a> found that individuals who participated in a 3-month yoga and meditation retreat had an increased magnitude of cortisol awakening response. Murray also recommends doing deep breathing exercises when you find yourself in a stressful situation. One study of 28 middle-aged women found that those who participated in deep breathing exercises lowered their cortisol levels by 50 percent<\/a>, she says.<\/p>\n\n\n

FAQs<\/h2>\n\n\n

1. How does cortisol affect sleep quality?<\/strong><\/h3>\n\n\n

High cortisol levels, especially at night, can disrupt sleep by increasing alertness and making it harder to fall asleep or stay asleep, leading to poor sleep quality.<\/p>\n\n\n

2. What is the relationship between cortisol and insomnia?<\/strong><\/h3>\n\n\n

Elevated cortisol levels can contribute to insomnia<\/a> by interfering with the body\u2019s natural circadian rhythm, making it difficult to relax and initiate restful sleep.<\/p>\n\n\n

3. Can reducing cortisol help improve sleep?<\/strong><\/h3>\n\n\n

Yes, lowering cortisol levels through relaxation techniques, exercise, or stress management can help improve sleep by promoting a calmer state and allowing the body to enter deeper stages of rest.<\/p>\n\n\n

4. What time of day is cortisol highest, and how does it affect sleep?<\/strong><\/h3>\n\n\n

Cortisol is typically highest in the early morning, helping you wake up, but when it remains elevated at night, it can interfere with your ability to fall asleep and achieve restful sleep.<\/p>\n\n\n

5. Does chronic stress increase cortisol and affect sleep?<\/strong><\/h3>\n\n\n

Chronic stress leads to prolonged elevated cortisol levels, which can cause difficulties in falling asleep and staying asleep, ultimately compromising sleep health over time.<\/p>\n\n\n

6. Can sleep deprivation raise cortisol levels?<\/strong><\/h3>\n\n\n

Yes, sleep deprivation can lead to an increase in cortisol production, creating a cycle where high cortisol levels make it even harder to get restful sleep.<\/p>\n\n\n

7. What are some ways to lower cortisol levels for better sleep?<\/strong><\/h3>\n\n\n

Practices like mindfulness, deep breathing, regular physical activity, and establishing a consistent sleep schedule can help lower cortisol levels and improve sleep quality.<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

If you have trouble falling or staying asleep, there may be multiple factors at play, but maintaining healthy cortisol levels can help you get better rest and improve your overall health. Reducing stress, exercising strategically, and supporting your body with supplements<\/a> can all help with achieving healthy cortisol levels.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re one of the 70 million Americans that struggle with sleep issues, your hormones may be the last thing on your mind, but they should be. The connection between the hormone cortisol and sleep proves that it could be a powerful player in helping you get better zZzs. Waking up groggy, crashing mid-afternoon, and […]<\/p>\n","protected":false},"author":56,"featured_media":28522,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[825,827],"tags":[308,960,417,178],"coauthors":[21922],"class_list":["post-28502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-sleep","tag-cortisol","tag-hormonal-health","tag-sleep-tips","tag-stress"],"acf":[],"yoast_head":"\nImprove Your Cortisol Levels for Better Sleep | HUM Nutrition<\/title>\n<meta name=\"description\" content=\"Learn how to maintain healthy cortisol levels and take advantage of this powerful hormone for better sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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