When cortisol levels are high during the night, it can hinder your ability to sleep. Instead of settling down and getting ready for sleep, your body is still in a state of alertness. This makes the process of falling asleep more difficult and can disrupt the natural transition to deeper sleep phases.
Enhanced Vigilance and Nervousness
Elevated cortisol levels that are elevated are directly connected to stress and anxiety. If you’re feeling stressed, the body releases more cortisol and triggers the fight or flight response. This is an excellent response for short-term problems, but when it’s activated over time, the body is in a high state of arousal. This makes it difficult to fall asleep.
In reality, a review published by the Journal of Clinical Endocrinology and Metabolism discovered that elevated cortisol levels can be linked to the possibility of having sleep disorders, such as insomnia. If cortisol levels are elevated and you experience racing thoughts, a higher heart rate, or restlessness, that can hinder sleep.
Effect on Sleep Phases
Cortisol does not just affect your ability to sleep, but also affects how well you sleep. The body cycles through different phases of sleep, from sleep that is light sleep to deep sleep, and REM (rapid eye movement) sleep. High cortisol levels that are high, particularly in the evening, could interfere with these sleep cycles and prevent you from entering the deep or restorative sleep. In the end, even if you do manage to get to sleep, you might awake feeling tired and exhausted.
Cortisol may also block Melatonin production, a hormone that helps you get to sleep. The high levels of cortisol can block the secretion of melatonin and make it more difficult to fall asleep in the first place.
Sleep Fragmentation
Another effect of elevated cortisol levels that are elevated is sleep fragmentation, in which you awake often throughout the night. High cortisol levels that are high may cause you to stay awake at night, and when you awake, it is more difficult to fall asleep. This disruption can lead to lower quality of sleep and leave you feeling tired and exhausted the next day.
How to Control Cortisol to Improve Sleep Quality
If you believe that an elevated level of cortisol could be negatively impacting your sleep, there are a variety of ways to reduce it and increase the quality of your sleep:
Use Stress-Reduction Strategies
Because chronic stress is the primary factor in high cortisol levels and high cortisol levels, it is essential to control stress levels. Methods like meditation and deep breathing exercises, yoga, or mindfulness may assist in activating the parasympathetic nervous system (the “rest and digest” system), which reduces cortisol levels and increases relaxation.
Create a Regular Sleep Schedule
In the evening, waking at the same time every day will help you control your body’s natural sleep-wake pattern and the cortisol level. Setting up a regular bedtime routine that includes a relaxing activity (like reading or taking a bath) will signal to your body that it’s time to slow down.
Limit stimulants and caffeine.
To keep your cortisol levels in the right place, you must stay clear of caffeine and other stimulants, particularly during the afternoon and evening. This can help avoid cortisol levels from rising before bed and will improve the quality of your sleep.
Engage in Regular Exercise
Regular exercise can lower cortisol levels as well as promote better sleep. Be sure to stay clear of intensive workouts later in the day because they can raise cortisol levels, which can disrupt sleep. Try to do moderate exercise during the morning and early afternoon.
Establish a Sleep-Friendly Space
You must ensure that your sleeping environment is conducive to relaxation by maintaining your bedroom cool, dark, and peaceful. Reduced stressors in the environment can help reduce cortisol levels and encourage better sleep.
In Conclusion
Cortisol, the stress hormone in your body, is a major factor in the regulation of sleep. While it’s essential for many bodily functions, excess cortisol, especially in the evening, can alter your sleep patterns and result in an inability to sleep, a disturbed night, and poor quality sleep. Managing your cortisol levels via the reduction of stress, healthy sleeping habits, and lifestyle modifications is vital to improving your quality of sleep and overall well-being. If you’re having trouble getting the best sleep you can and are experiencing cortisol imbalances, then addressing them could be the missing element to get more restful and rejuvenating sleep.
In our fast-paced society, sleep problems are becoming more prevalent. Many struggle to sleep, remain asleep, and awake feeling rejuvenated. There are a myriad of causes of insomnia, including stress and inadequate sleeping habits. One of the most important and frequently overlooked causes is cortisol. It is known by its name as cortisol, which is also known as the “stress hormone.” Cortisol is a key factor in controlling your sleep-wake cycle. However, when levels aren’t in the right equilibrium, it could severely affect your capacity to enjoy a restful sleep.
If you’re struggling to sleep, knowing the relationship between cortisol levels and sleep may be the answer to enhancing your sleep. Let’s examine what cortisol does and how it impacts sleep, and what you can do to control it to improve your sleep quality.
Cortisol: What is it?
Cortisol is a steroid hormone that is produced by your adrenal glands, located on top of the kidneys. It is often referred to as the “stress hormone.” Cortisol is released when you experience stress; however, it also plays a crucial role in many vital functions.
Cortisol is a vital component to these functions; excessive amounts of it, especially when it’s elevated for a long timecan affect the ability to sleep.
The Impact of Cortisol on Sleep
Cortisol’s main function is to aid your body in coping with stress; however, this process could disrupt your sleep if cortisol is elevated at inappropriate times. This is how cortisol can affect your sleep:
Problems with the Sleep-Wake Cycle
The body’s internal clock, called the circadian rhythm, functions in concert with cortisol to regulate your sleeping and wake cycles. Cortisol levels naturally increase in the morning, which is responsible for promoting alertness and aiding in waking up. The rise in cortisol levels can be known as the cortisol awakening reaction (CAR)