You toss and you turn, but you can’t fall asleep. You feel jittery, and as soon as one muscle relaxes, another one tenses. You’ve tried counting sheep and meditating, but you just can’t catch those Z’s. When you do sleep, you often wake up in the middle of the night for an indiscernible reason.
If this feels familiar, you may be noticing signs that your stress response is working overtime. Cortisol often rises during busy or demanding periods, and this natural hormone plays a role in guiding daily rhythms such as sleep patterns and the way the body manages energy and digestion.
What is Cortisol and How Does it Relate to Sleep?
Cortisol is a hormone released from the adrenal glands resting above your kidney in response to stress. A member of the glucocorticoid family, this hormone plays an integral role in regulating several metabolic processes, including digestion, pulmonary activity, cognitive processes, and sleep.
Although cortisol is often referred to casually as a “stress hormone,” its natural rise and fall throughout the day is part of a healthy rhythm. Under typical conditions, cortisol increases in the morning, helping activate the sympathetic nervous system. This natural rise supports waking up, becoming alert and preparing the body for daytime activity. About thirty minutes after waking, cortisol gradually begins to decline as part of the body’s normal daily cycle.
Challenges can arise when everyday pressures or busy routines keep this internal rhythm from settling back into its usual pattern. When cortisol remains elevated for longer than expected, especially later in the day, it can interfere with the body’s ability to wind down. This may make it harder to shift into a restful state at night and can contribute to feeling out of sync with natural sleep patterns.
The Science of Cortisol and Sleep
The body follows a natural timekeeping system known as the circadian rhythm, which helps guide cycles of wakefulness and rest. As part of this rhythm, cortisol follows a predictable pattern. It is generally lowest when the body prepares for sleep and gradually rises toward morning to support the transition into an alert, wakeful state.
Cortisol is naturally stimulating, meaning it helps activate a variety of internal systems that prepare the body for daytime activity. In higher amounts, it can contribute to a quicker heart rate, shifts in blood flow and changes that support alertness and readiness for the day. These patterns are part of the body’s normal rhythm and work together to help align energy levels with daily routines.
When cortisol rises at times the body expects it to be low, such as shortly before bedtime, it can keep the internal systems more alert than desired. This makes it harder for the body to shift into a restful state. Ongoing pressure, busy routines or emotional strain can keep the nervous system highly attentive, creating a sense of constant readiness. When this heightened state continues into the evening, it can interfere with the natural transition toward relaxation and ease before sleep.
Is Cortisol Related to Stress?
Cortisol is closely connected to how the body responds to everyday pressures. When a person experiences stress, the body naturally releases more cortisol as part of its built in alertness system. Because cortisol also follows a daily rhythm, ongoing stress can influence how smoothly this pattern rises and falls throughout the day.
If cortisol stays elevated for longer periods, the body may remain in a state of heightened attentiveness. This can feel similar to pushing too hard during an intense exercise routine — there may be an early burst of energy, but over time the constant stimulation can contribute to a sense of fatigue and imbalance.
When the body remains highly activated late into the evening, it can become more difficult to shift into a calm, restful state. This is why the relationship between cortisol and stress is often discussed in the context of maintaining steady daily rhythms and supporting ease around bedtime.
Causes of Increased Cortisol and Their Effects on Sleep
Cortisol can rise for many reasons, often in response to ongoing stress or a demanding routine. Changes in the body’s internal signaling systems can also influence how much cortisol is released and when. Because cortisol follows a natural daily rhythm, anything that keeps levels higher than expected can make it harder for the body to settle into a restful nighttime pattern.
Maintaining a balanced schedule, managing daily pressures and creating consistent wind down habits can help support a smoother cortisol rhythm and a more peaceful transition into sleep.
How to Support a Healthy Cortisol Rhythm for Better Sleep
Maintain a Routine
Creating a steady daily schedule helps reinforce the body’s natural circadian rhythm. Waking up at the same time each morning and going to bed at a consistent hour encourages a smoother internal rhythm and supports an easier transition into rest.
Exercise
Regular movement can help the body release built up tension and support a more balanced response to daily stress. Gentle consistency is more important than intensity. Many people also find it helpful to avoid vigorous activity right before bedtime so the body has time to unwind.
Eat Right
Thoughtful eating habits can contribute to a more comfortable evening routine. Choosing balanced meals and avoiding heavy foods close to bedtime can help the body feel lighter as it prepares for rest. Limiting caffeine later in the day and reducing very processed foods may also support a calmer nighttime environment.
Take Breaks
Short, mindful pauses throughout the day can help ease the effects of ongoing pressure. Simple practices such as deep breathing, stretching, meditation or stepping away from a demanding task can create moments of clarity and help the body reset.
Take Exhale
Evinature produces a supplement called Exhale specifically designed to promote a good night’s sleep. Combining ashwagandha, chamomile, and willow bark, these anti-inflammatory ingredients assist the body in adapting to stress and promoting rest.
Summer Pitocchelli-Schwartzman
