Just Chill (Reducing Cortisol Levels for Better Sleep)

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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.


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

Katja is the creator, author and chef of Savory Lotus. Food is her passion, and food is also her medicine. Katja believes that good health starts with deeply nourishing foods and that healthy living doesn’t have to be complicated. Join her for easy to prepare recipes made with real food ingredients. Gluten and grain free. Paleo-friendly.

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  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.

  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.


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