Cortisol and Sleep: Why The One Affects the Other

12 May Cortisol and Sleep: Why The One Affects the Other

We usually think of sleep as a time when the mind and body shut down, but in fact, the brain is very active, even during sleep. Chief among these activities is the rise and fall of cortisol — the so-called “stress hormone” — which is a key regulator of our sleep-wake cycle.

When cortisol falls out of balance, restful sleep is hard to hone, and unrestful sleep, in turn, sends cortisol levels into a spiral. In this post, we look at the potent relationship between cortisol and sleep, and why knowing how they interact with one another is key to deeper rest and better health.

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Does High Cortisol Affect Your Sleep?

Yes, getting high cortisol levels under control is an important part of tuning up sleep health, but knowing how it works can also enable you to make healthier sleep choices once you’re aware of what’s going on.

The hormone cortisol spikes early in the morning to help you wake up, then steadily drops throughout the day to help you wind down and sleep at night.

When cortisol is constantly elevated due to stress or irregular daily routines, this could potentially break this natural pattern. But acknowledging this can help you find effective tools that lead to improved sleep.

You may find that you tend to perk up a bit at night and feel slightly more fatigued during the day, but with a few changes, it’s possible to establish your sleep pattern better and get a more refreshing, deep sleep.

How to Decrease Cortisol?

Disrupted routines coupled with chronic stress can keep cortisol levels elevated, knocking your body out of balance and influencing everything from sleep to mood. Fortunately, there are easy lifestyle tweaks to bring cortisol back into it’s normal range.

• Sleep well – Aim for 7-9 hours of sleep per night, and go to at the same time each night
• Keep fit and train regularly – Engage in moderate activity but not excessive training
• Handling stress – Deep breathing, meditation, or mindfulness can all help to manage stress.
• Nutrition – Whole foods are what you want to consume, and less sugar, caffeine, and alcohol
• Morning sunlight exposure — Helps to set your internal clock and calibrate your natural cortisol production pattern.
• Herbal support (to be taken under the care of a physician)
• Magnesium – Aids relaxation
• Ashwagandha – Promotes balance in the stress hormones
• Other Omega 3s – Possibly reduced cortisol and inflammation

How to Lower Cortisol at Night?

• Stick to a more calming routine, less light, a warm bath, and soft music.
• No screens or bright lights – blue light interrupts your sleep hormones
• Practice relaxation — deep breathing, meditation or gentle stretching
• Reducing caffeine and heavy meals – both of which can spike cortisol
• Avoid stimulating activities – schedule work, vigorous exercise, or news for earlier in the day
• Consider calming substances – magnesium, herbal teas (chamomile, lemon balm), etc.

What are the Symptoms of Cortisol Imbalance?

Cortisol is the body’s main stress hormone. When it’s too elevated over a long time, it can throw off your physical, mental, and emotional well-being. Here are the common signs to look out for:

When Cortisol is Too High:

• Trouble falling or staying asleep
• Feeling “tired but wired”
• Anxiety, irritability, or mood swings
• Sugar and carb cravings
• Weight gain, especially around the belly
• High blood pressure
• Skin breakouts or thinning skin
• Irregular periods or low libido

When Cortisol is Too Low:

• Fatigue that doesn’t improve with rest
• Low blood pressure or dizziness
• Brain fog or low motivation
• Craving salt
• Depression or emotional flatness
• Poor stress tolerance

What Genetic Tests Can Tell You About Cortisol

Cortisol levels can’t be measured directly through genetic testing, but your genes can tell you how your body is likely to respond to stress and to regulate cortisol over time.

Variations in genes such as COMT, FKBP5 and NR3C1 can affect how sensitive you are to stress and how effectively your body metabolises cortisol. Others, such as CLOCK and PER3, influence your circadian rhythm, which is closely linked with the natural daily rise and fall of cortisol.

Although this information can provide valuable clues about your stress response and sleep patterns, it’s not a substitute for testing these hormones. A saliva, blood or urine test is required to measure your current cortisol levels, also known as the saliva test for cortisol levels.

Genetic discoveries are most effectively applied in conjunction with lifestyle monitoring and clinical testing to piece together a more complete portrait of your stress profile and overall well-being.

Want to know more about if DNA testing can prevent disease? A UK Health Guide.

Cortisol and Sleep Go Hand in Hand

The powerful relationship between cortisol and sleep is a crucial one for enjoying better rest and resilience. When reduced to internal balance, cortisol contributes to a healthy sleep-wake cycle-with all the perks like feeling active during the day and relaxed at night.

But when it falls out of alignment, your sleep quality can go off course, in turn spilling chaos into your mood, metabolism and health.

But by gradually changing your lifestyle in ways that support both sleep quality and stress regulation, you can promote hormonal harmony that leaves you feeling truly rested. After all, when cortisol and rest are on your side, the rest falls into place.

Purchase our DNA Health Check here.

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