The Cortisol–Sleep Connection Explained

Whether you feel happy or sad, know that your hormones influence how you think and feel. One such hormone is “cortisol,” also known as the stress hormone. Many studies suggest that an imbalance in cortisol, either too high or too low, can cause sleep disturbances and restlessness. If you want to know more about the cortisol-sleep connection and how to manage it, let's dig in! 

What Does Cortisol Do in the Body? 

Typically, cortisol is a steroid hormone produced by the adrenal glands in your kidneys. Its primary function is to regulate your body's response to stress by increasing blood sugar and giving an energy boost. Other than that, this hormone also: 

• Regulates your metabolism 
• Maintains a normal blood pressure 
• Lowers inflammation 
• Supports the immune system 
• Controls blood sugar levels 

Your body's cortisol release pattern is pretty simple. It peaks in the morning and starts to decline by evening. However, if you work late at night, these patterns can shift. 

What is the Cortisol–Sleep Connection? 

Now that you are aware of the role of cortisol in your body, you may wonder what the cortisol-sleep connection is. Don't stress out; here's an answer to this: 

Circadian Rhythm 

The melatonin and cortisol in your body follow a regular 24-hour cycle called the circadian rhythm. So what happens is the pituitary gland releases cortisol in the morning to keep you wide awake, and melatonin at night to help you fall asleep. It's like a clock that keeps your body on a fixed schedule, ensuring you carry out daily activities as planned. 

Imbalance 

Nonetheless, when your cortisol and melatonin levels aren't in sync, this natural flow stops working. Your body either produces too much or too little cortisol, which directly affects your sleep quality. 

For instance, if cortisol peaks at night due to stress or screen use, your mind stays alert rather than winding down. Hence, you stay awake or experience frequent awakenings throughout the night, which keeps you drowsy the next day. 

Other Symptoms of Elevated Cortisol 

Other than the cortisol-sleep connection, elevated levels of this hormone also cause: 

• Weight gain, mostly around the face and abdomen 
• Easy and quick bruising even from mild contacts or accidents 
• Slow healing after injury
• Irritability or flushed face 
• Acne 
• Headache or high Blood Pressure 

What are the Causes of High Cortisol? 

If you are experiencing a poor cortisol-sleep connection, you should identify the major culprits behind it. Here's an overview:

Pituitary Tumor

A pituitary tumour is an abnormal growth on the pituitary gland at the base of the brain. It's non-cancerous and doesn't spread to other parts of the body, but it can disrupt hormone release, including cortisol. 

Adrenal Gland Tumour 

Another reason for high cortisol levels is an adrenal gland tumour, in which an abnormal growth occurs on one or both triangular glands located atop the kidneys. It can be cancerous or non-cancerous, leading to overproduction of hormones such as adrenaline or cortisol.

Steroids or Medications 

If you are taking medications like corticosteroids to manage arthritis or asthma, you might end up with elevated cortisol levels. Moreover, abrupt stops can disrupt the functioning of your adrenal glands.

How to Manage Cortisol Levels? 

High cortisol levels aren't something unmanageable. Just make the following dietary and lifestyle changes, and you'll have a good sleep: 

• Consider Supplements: You can take supplements such as omega-3 fatty acids, found in salmon, flaxseeds, or chia seeds, to help reduce cortisol levels.  
• Take a Balanced Diet: The diet can be the biggest game-changer in your attempt to balance cortisol. Avoid added sugar and saturated fat and eat fruits, vegetables, and whole grains. 
• Limited Caffeine: It might come as a surprise, but caffeine intake also disturbs your cortisol levels. We don't suggest completely eliminating it, but if a second cup of coffee makes you feel worse, not better, just stick to one. 
• Try Relaxation Techniques: Practice deep breathing and meditation to reduce excessive stress, which is often a culprit behind your high cortisol levels. Take controlled breaths to lower your heartbeat, blood pressure, and cortisol levels.

Conclusion 

It's important to understand your cortisol-sleep connection to improve your physical and mental health. Are you looking for high-quality, ISO-certified supplements? Contact HealthEssent today and get the right products to manage your hormones!