Regulate Your Cortisol & Optimize Your Sleep

Cortisol gets a terrible rep in our modern day world. But what if I told you that cortisol is actually a good guy?

Contrary to popular belief, cortisol is a friendly hormone and not inherently "bad"; we heavily rely on it. The key with cortisol is to manage and monitor it’s timing. Cortisol should spike to it’s highest level within 30 minutes of waking up to optimize energy levels for the day and to ensure you are waking up energized. Then, it should slowly dissipate during the day until you get to bedtime.

Melatonin, the sleep-inducing hormone, triggers our body and mind to rest and recover, facilitating easy sleep. Melatonin and cortisol are inversely related, meaning that as cortisol decreases throughout the day, melatonin increases to prepare us for a restful night’s sleep.

The good and bad news is that cortisol can be triggered by our activity.

Practical Tips for Managing Cortisol & Natural Sleep Remedies

To trigger the Cortisol Awakening Response and ensure that your body is producing it at the right time, expose yourself to sunlight within 30-60 minutes of waking. By embracing morning sunlight, you ensure that cortisol peaks in the morning and gradually diminishes as night falls.

On the flip side, practical tips for decreasing cortisol involve scaling back on blue light exposure within 2 hours of going to sleep. Blue light, mimicking sunlight, activates cortisol, disrupting the delicate balance with melatonin needed for restful sleep. While it is oh-so-tempting to lay on your phone before bed or watch TV until you fall asleep, opting for a book, and stowing away phones and TVs can aid in fixing sleep schedules.

Consistency is Key

Maintaining consistent bedtime and wake-up times reinforces the body's circadian rhythm. This consistency enhances the natural ebb and flow of the cortisol and melatonin relationship, contributing to a healthier sleep-wake cycle.

Unlocking the secrets of the powerful hormone, cortisol, holds the promise of restful nights and energized mornings. By incorporating morning sunlight, minimizing evening screen time, and embracing a consistent sleep schedule, you can manage the delicate relationship between cortisol and melatonin, ensuring a pathway to optimal sleep.