How does cortisol affect sleep? The body's melatonin (sleep hormone) and cortisol level (stress hormone) normally follows a regular, 24-hour circadian rhythm or pattern. Melatonin eases you into sleep—and helps you stay asleep—while cortisol helps get you up and keep you awake.
High cortisol levels later in the day and near your bedtime trigger insomnia and other sleep problems. That's because cortisol is an alertness-boosting hormone.
As such, sleep insufficiency is one of the main instigators behind excess cortisol secretion. A recent 2021 scientific review shared that several studies “show an increase in the afternoon or evening cortisol levels” when participants only had 5.5 hours of sleep or less.
Cortisol may be best known as the body's stress hormone, but it also plays a pivotal role in managing our sleep “architecture.” Studies of circadian rhythm — your 24-hour body clock — have shown that cortisol levels naturally begin to increase between 2 and 3 a.m. If you're already stressed or anxious, and your ...
Mood swings, anxiety, depression, or irritability. Increased urination.
L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
Common symptoms of high cortisol levels
According to Mayo Clinic, signs and symptoms associated with excess cortisol levels can include: Rapid weight gain mainly in the face, chest, and abdomen. A flushed and round face. High blood pressure.
One study found that a high dose of vitamin C decreases anxiety and improves mood (29). After exercise, it's also been shown to rapidly reduce cortisol (26, 27). And multiple other studies have found that both vitamin C and vitamin E reduce cortisol and anxiety (30-32).
“Eating foods such as processed meats, high sugar foods, caffeine and alcohol, which provide little nutritional value, have been associated with more psychiatric symptoms and can increase cortisol levels—our primary hormone responsible for stress,” she said.
If a person believes they have high or low cortisol levels, they may wish to take a cortisol test. Usually, these tests take place at a medical practice. However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample.
What hormone keeps me awake at night? The main hormones that keep you awake at night at melatonin, cortisol, and insulin as mentioned in the previous section.
I recommend magnesium glycinate or malate. Most adults need approximately 800mg per day. Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Medicines to control cortisol production at the adrenal gland include ketoconazole, osilodrostat (Isturisa), mitotane (Lysodren), levoketoconazole (Recorlev), and metyrapone (Metopirone). Mifepristone (Korlym, Mifeprex) is approved for people with Cushing syndrome who have type 2 diabetes or high blood sugar.
Studies that back up this theory have shown that inadequately low levels of serum magnesium are associated with low quality sleep and insomnia [17]. Lack of magnesium intake seems to be involved in the development of depression, which increases the risk of insomnia [12].
Results also showed that lower vitamin D levels are associated with higher levels of cortisol, a stress hormone that is elevated in Cushing's.
Taking in adequate amounts of Vitamin B12 For Stress can help reduce stress by promoting healthy nervous system function. When the nervous system is functioning properly, the adrenal glands do not secrete as much cortisol—the hormone produced during times of stress that causes “fight or flight” response.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
Normally, at night time, melatonin levels will naturally increase, and cortisol (our stress hormone), will naturally be lower (than in the mornings). If you are under acute stress, or you have been under chronic stress, you may notice that you tend to wake up between 2-4 am and have difficulty falling back asleep.
The Symptoms of Cortisol Imbalance
Weight gain (particularly near the belly and face) Depression, anxiety, and irritability. Severe fatigue. High blood pressure.
Adrenal gland tumors or disease.
Problems with the adrenal glands can cause them to make too much cortisol. The most common is a tumor in the outer part of the adrenal gland called an adrenal adenoma. These tumors are not cancer, and only some make too much cortisol.