What is Cortisol and How Does it Affect Sleep?
You might not be familiar with cortisol, but it’s super familiar with you! Cortisol is the main stress hormone in the body. It’s important in so many of the body’s processes, including sleep. Cortisol is secreted by the adrenal glands in response to stress and can secrete too much or too little, depending on what’s happening in your body.
Wake up late? Cortisol release. Get in trouble at work? Cortisol release. Fighting with your SO? Cortisol release.
It makes sense for your stress hormone to come out at these times. Its most important job is to be ready in a moment’s notice in a crisis that requires a fight or flight response. But we’re here to talk about cortisol when it’s over (or under!) doing it and how that impacts your sleep.
Cortisol is a naturally-occurring hormone in your body. It’s involved in various body processes, and when it’s working correctly, it is an important part of the system. The issue is when it’s too high or low.
Don’t get us wrong. Cortisol does a lot of good for the body. For example, it:
- Decreases inflammation
- Regulates blood pressure
- Boosts energy as needed
It also plays a huge hand in managing the way your body uses nutrients and affects your sleep schedule. But when out of whack, you may notice some side-effects.
High cortisol levels can lead to:
- Insomnia
- Weight gain
- Acne
- Thinning skin
- Slowed healing
- Muscle weakness
- Fatigue
- Irritability
- Difficulty concentrating
- High blood pressure
- Headache
Low cortisol levels are associated with a specific condition called Addison’s disease. The main symptoms of this are fatigue, weakness, and low blood pressure.
Remember, cortisol isn’t the bad guy… Until it is! When it comes to those precious hours of sleep, high cortisol levels can wreak havoc. The relationship between sleep and cortisol is complicated, with poor sleep leading to more cortisol and more cortisol leading to less sleep.
At Hatch, we want to share all the tools for you to sleep well and have a handle on wellness overall! If you’re suspicious of high or low cortisol levels, work with a healthcare provider to get the necessary tests.
In the meantime, there are some easy tips and habits to put into practice to regulate cortisol levels. It's recommended to get between 7 and 9 hours of sleep per night!
Get the Right Amount of Sleep
This means not too much and not too little! Studies conclude quality and length of sleep have a direct connection to cortisol levels.
Takeaway tip: Find a sleep schedule that works for you and stick with it the best you can!
Stay Active
Again, there’s no perfect measurement to follow. Get adequate exercise for yourself, and keep in mind the harder or more you’re exercising, the higher the cortisol level.
Takeaway Tip: Maintain a regular and moderately difficult workout routine.
Rest and Recharge
Your body craves rest. Studies continue to show yoga, breathing techniques, and massage therapy can help regulate cortisol.
Takeaway Tip: Allow for other ways for your body to decompress and relax along with sleep.
Work on Your Nutrition
If you’re a sugar addict, it’s going to show in your cortisol levels. Sugar is a huge trigger for the release of cortisol. Instead of binging on the candy, turn to fruit instead or even dark chocolate for a more desirable influence on cortisol.
Takeaway Tip: Add some healthy options to the grocery list, and in times of stress, turn to them instead of the usual.
If you’re taking all of our sleep advice but not seeing results, there might be something else going on. Work with your healthcare provider to discuss your cortisol levels and start cortisol regulation habits like a consistent sleep schedule, regular activity, rest, nutritious diet, and more.