Just Chill (Reducing Cortisol Levels for Better Sleep)

DSBanner1

Got digestive issues? You are not alone. Millions of folks are suffering from indigestion, bloating, heartburn, GERD, IBS, and much more. Living with chronic digestive problems has become the new normal. Find out what the leading experts in digestive health have to say about healing your gut. FREE EVENT! Save your seat today HERE .

Reducing Cortisol Levels for Better Sleep  savorylotus.com

 

 

I’m one week into my personal 30 day “Just Sleep” Challenge.  I  committed to going to bed early and getting more sleep for the month of April.  My goal has been to go to sleep by 10pm.  I accomplished that most of the week. I stayed up a bit later over the weekend and am definitely feeling it today.

What I am noticing about my sleep pattern is that my body is accustomed to about 6 to 7 hours of sleep and wakes up after that amount of time, no matter what time I go to bed.  So, annoyingly enough, I have been waking up WAY TOO EARLY this week.  I’m talking 4:30-5 am.  And I haven’t been able to get back to sleep.  I am realizing that I have to try to “relearn” to sleep for longer periods of time. In order to “catch” up after not sleeping enough for so long, I have to get more sleep than just the recommended 7-9 hours a night.  My guess is that it is a hormonal thing for me.  Too much cortisol and too little melatonin.

 

My plan for the week:

In order to “relearn” to sleep longer, I’ve decided to concentrate on reducing my cortisol levels.

SONY DSC

What is cortisol?

Cortisol is the primary stress hormone that is secreted by the 2 small glands that are located on top of our kidneys in response to stress.  The purpose of this hormone is assist us in “fight or flight” situations to give our bodies enough energy to survive dangerous situations.  A spike in cortisol triggers the release of amino acids from the muscles, glucose from the liver, and fatty acids into the blood stream so the body can access a tremendous amount of energy.  It is secreted naturally in the body throughout the day, peaking at around 8 am to help us to get going in the morning and dropping off at night between 8 and 10 pm to help us get to sleep.  Unfortunately, our modern lives are full of stressful situations like work related stress, relationship worries, dehydration, poor diets, over-exercising, and lack of adequate sleep that this natural rhythm is disrupted and we are walking around with high levels of cortisol all day  (and night) long. High cortisol levels  have been linked to sleep disturbances, adrenal fatigue, hormonal imbalances, elevated cholesterol, elevated blood sugar level, heart disease, decreased sex hormones, early aging, mood swings, depression, weight gain, impaired immune system, and weight gain.

 

Tips to reduce cortisol levels

 

  1. Avoid stimulants ~ stimulants like caffeine and energy drinks shift your body into “fight of flight” mode. One 12 oz cup of coffee (200 mg of caffeine) increases blood cortisol levels by 30% in one hour.  Cortisol can remain elevated for up to 18 hours in the blood.  If you MUST have your  caffeine, make sure that you have it only in the early part of the day (before noon.)
  2.  Keep your blood sugar stable ~ avoid sugar and simple carbohydrates in your diet.  Excessive carbohydrate intake creates cortisol release in response to constantly elevated insulin levels.  Avoid skipping meals, as this will  create a cortisol release as well.  If you go more than five hours without eating, your cortisol levels increase.
  3.  Go to bed early ~ try to be in bed by 1030 at the latest to be in rhythm with your body’s natural hormonal cycles.
  4.  Exercise regularly but don’t overdo it ~ regular exercise increases brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression.  However, keep workouts under an hour because at the 1 hour mark, your testosterone levels begin to decline and cortisol levels rise.
  5.  Practice stress relieving techniques ~ We all are aware of our most stressful times of the day.  Find tools to ground yourself and unwind.  Deep breathing, restorative yoga, meditation, art, reading, etc can all bring your body back down to a relaxed state.  Find what works for you.
  6.  RELAX and enjoy life ~ take time out your busy life to just enjoy being alive.  Set time aside to just do nothing.  Take a walk in nature.  Try restorative yoga instead of your high intensity workout.  Take a nap.

How would you rate your quality of sleep?  How much sleep do you get a night?  And what time do you usually go to bed?

 

 

 This post was picked up by the elephant Journal last week.  See article HERE

 

This post shared at the following food link ups.  Check them out for more tasty recipes and healthy living tips:

Fat Tuesday , Family Table Tuesday

 

photos by: RelaxingMusic & Vvillamon, Alyssa L. Miller

Sign up for my newsletter and get my e-book Paleo Real Food Desserts free!


MEDICAL DISCLAIMER: The information included on this website is intended for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. None of the opinions expressed here are meant to diagnose or treat any disease or illness. You should always consult your healthcare provider to determine the appropriateness of the information for your own situation or if you have any questions regarding a medical condition or treatment plan.

PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. AMAZON DISCLOSURE: The owner of this website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to, amazon.com, endless.com, myhabit.com, smallparts.com, or amazonwireless.com.

Comments

  1. says

    This is so hard. My cortisol levels spike at night and I cannot get enough sleep no matter what. Very hard to recover from adrenal fatigue when I am unable to sleep. My cortisol levels are very low during the day (still in the normal range) but spike at night.

    I have been given some supplements to try helping — from my ND, but I am still unable to sleep past 7am, even on weekends. It is better than waking at 5:30 am every day (or earlier) like I am used to, so there is SOME improvement. And, I am sleeping more thoroughly during the night, but I wish I could be like my teen years when I was able to sleep in until noon if I wanted.

    I don’t eat stimulants nor do I eat sugar. I am in bed and asleep by 10pm almost every night. There is always a meditation CD going on — sometimes I even use the binaural beat meditation CDs to put me into a Theta stage of deep sleep, with the headphones. But they don’t allow me to sleep past 7am!

    Any recommendations? I need it! Thanks, glad I found your site.

    • says

      Sounds like you are on the right track. I totally get it. I have the same issue. IF only I could sleep past 7am :) What I have learned about this all (high cortisol levels) is that is is connected to metabolic rate. In order to address the issue, we have to look at how our bodies are functioning on a metabolic level. It means instead of taking a supplement (which can help in the short term) or focusing just on cortisol levels, we address nourishing our metabolic functions (how our body processes and uses energy.) Core body temperature is a good indicator of metabolic function (low temp=low metabolism.) I can point you in the direction of learning more. The best book I have read on the topic is NOURISHED METABOLISM. Elizabeth really breaks it down on how to look at the big picture. And how to increase our metabolic rate to improve our health. You can find the book here—-> https://www.e-junkie.com/ecom/gb.php?cl=237114&c=ib&aff=250113

      Matt Stone is also awesome. His big thing is increasing metabolic rate as well by balancing the fluid concentrations in the body. I am reading his book EAT FOR HEAT right now. He is a very well researched writer with some great ideas. Check him out here—-> http://180degreehealth.com/

      If you want to chat more, please feel free to email me privately at savorylotus@gmail.com Hope that helps….

      • Sarah Rhee says

        I highly recommend Dr. Daniel Kalish, a pioneer in treating adrenal fatigue– he fixes the root cause of this widespread condition. He has written books and helped thousands of patients and trains other doctors in the Kalish Method.

    • says

      I have the exact same problem with my cortisol levels. I have days where I am in bed at a good time. But, since I have been living with pain for so long (many reasons) I just learned – this week – how lousy my quality of sleep was until I had my compression fractures in my back taken care of. I am working on my sleep. My water intake. And, soon, more exercise now I am able to move without pain!

      • says

        I think it is a common problem these days. If you haven’t already, check out Matt Stone at 180DegreeHealth —–> http://180degreehealth.com/ He has some great things to say about it all. Especially hydration. Good to drink water but too much will leave you overhydrated and your electrolytes/minerals off balance which make the cortisol thing even worse. Good luck to you on your road to health.

  2. Julie says

    Also, make sure the sleep you do get is not fractured by a sleep disturbance like snoring, apnea, or restless legs, etc.

Trackbacks

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>