Can't sleep? We asked the experts if cortisol addiction is keeping you awake — and what you can do about it
The constant go-go-go of life can feel like you never get a chance to slow down, even when you're actively trying to rest. And when you do stop to breathe, your busy mind prevents you from properly switching off.
Social media has a name for this — cortisol addiction.
"The concept of cortisol addiction has gained a lot of attention on social media," explains Dr. Leah Kaylor, a licensed psychologist specializing in sleep. "It's used to explain symptoms like constant busyness, restlessness, difficulty relaxing, or poor sleep."
'Cortisol addiction' isn't without its controversy, as we found out when we asked the experts.
But with so many adults experiencing insomnia or sleep deprivation, we're exploring how cortisol impacts sleep, if we can become addicted to it, and how to naturally lower cortisol levels.
'Cortisol addiction' has become a social media buzzword, describing stress-seekers; you scroll through your phone when you're busy, you struggle to sit still and feel guilty when you take a moment to relax.
But cortisol itself isn't the bogeyman it first appears to be. "Cortisol is a hormone that we make and need in various amounts, every moment of the day," explains Dr. Thara Vayali, naturopathic doctor and co-founder of hey freya.
People become used to being 'in go mode' all the time
Part of cortisol's impact is mediating the stress response — that fight-or-flight instinct that allows you to deal with high-stakes situations. It also acts like a natural wake up call, as increasing cortisol levels signal to your body it's time to be alert.
Dr. Vayali explains that social media uses the term 'cortisol addiction' to describe becoming accustomed to the increased energy that comes from high cortisol levels as a response to stress.
However, while extra energy can be a benefit when you're feeling pressure, this effect of cortisol also has its disadvantages.
"People become used to being 'in go mode' all the time," says Dr. Emma Lin, Sleep Medicine Specialist. "The body becomes used to being stressed. Then, when you are meant to relax, you can't."
Like many social media trends, cortisol addiction has its critics. Including Dr, Ruchir Patel, founder of the Insomnia and Sleep Institute of Arizona.
"Cortisol addiction is not a medical terminology but, rather, a social media trend," says Dr. Patel. "If anything it is stress addiction that results in high cortisol levels and impacts energy levels and sleep."
"If you look into the DSM5 and ICD11, cortisol addiction is not listed as a medically recognized diagnosis," agrees Dr. Kaylor. "There is not peer reviewed psychiatric literature as a formal disorder."
But while she explains there is "no empirical evidence that cortisol itself is addictive," she does point out that some of us might be "creating a cycle that mimics addictive behavior."
"Habitual engagement in high-stress or high-stimulation environments may reinforce behavior through the pleasure seeking hormone, dopamine," explains Dr. Kaylor.
"Over time, individuals may unconsciously seek out stress-inducing activities that elevate cortisol, which they associate with productivity, control, or even identity."
Dr. Vayali similarly agrees, noting that while cortisol is not an addictive substance, some people "create or search for high stress situations because of the reward they receive from these situations."
During moments of stress the energy boost of increased cortisol allows you to better tackle the problem at hand.
But once that stress has gone, your body needs time to rebalance your cortisol.
Persistently elevated cortisol directly interferes with sleep architecture
If you're experiencing cortisol addiction (or frequently seeking pressure for the associated energy burst), your cortisol levels are likely to remain elevated. And this is bad for your sleep.
"Persistently elevated cortisol directly interferes with sleep architecture," says Dr. Vayali.
"Normally cortisol follows a circadian rhythm, peaking in the morning and declining by evening. But high stress environments flatten this curve, keeping levels high at night."
Dr. Lin describes the result as "tired but wired." Your body might be ready to drop off but your racing mind impacts your sleep in the following ways:
The time it takes to fall asleep is known as sleep latency and for the average person it lasts around 10 to 20 minutes.
However, if you have a cortisol addiction (or display the behaviors sometimes described as a cortisol addiction), you might find it takes significantly longer to drift off.
"Elevated evening cortisol levels are associated with delayed sleep onset," says Dr. Kaylor. "This is because cortisol promotes alertness."
(It's worth noting that falling asleep as soon as your head hits the pillow also isn't desirable. This is likely a sign you're experiencing sleep deprivation.)
While waking up in the night is normal, those with consistently high cortisol levels might find they wake up regularly and struggle to fall back to sleep.
"High cortisol levels have been linked to increased sleep fragmentation, leading to more frequent awakenings and reduced deep sleep," describes Dr. Kaylor.
And even if by bedtime you feel as though the day's stresses are behind you, cortisol addiction can still prevent you from achieving deep sleep.
"A persistently overactive stress system during the day can heighten arousal, making it difficult for the body to enter restorative sleep," notes Dr. Kaylor.
For those with increased cortisol levels, what feels like a full night's rest might not be as restorative as you hoped. As Dr. Lin put it; "when you wake up, you are as tired as when you went to bed."
If this becomes a reoccurring problem, consistently high cortisol levels can potentially lead to long-term sleep deprivation.
"Prolonged daytime stress primes the hypothalamic-pituitary-adrenal (HPA) axis to remain hyperactive, fragmenting sleep quality." explains Dr. Vayali.
"Over time, this can create a vicious cycle: poor sleep further dysregulates cortisol, exacerbating stress, and perpetuates the feeling of exhaustion despite feeling wired."
It's not possible to 'quit' a cortisol addiction. As Dr. Vayali points out; "you cannot wean yourself off a hormone that you require everyday."
However, there are methods you can use to naturally balance cortisol levels. Dr. Lin describes it as your body learning "that it's acceptable to relax."
Relaxing doesn't always come easy, particularly if elevated cortisol levels leave you itching to get up and do something.
Mindfulness for better sleep aims not only to help you drift off but also to teach you to find calm.
"Regular mindfulness practice has been shown to lower cortisol levels and improve sleep quality," explains Dr. Kaylor.
"Breathwork and progressive muscle relaxation can help shift the brain and body towards a state of relaxation and away from stress."
And it doesn't need to be a complex yoga routine or guided meditation.
"Relax and take a deep breath," Dr. Lin suggests. "Stretching, deep breathing, or even just sitting peacefully can help your body realize it's time to relax."
Compensating for your high-stress week by crashing out on the weekend might seem sensible but this changeable routine is bad for your circadian rhythm, which in turn disrupts your cortisol cycle.
"Consistency, consistency, consistency" emphasizes Dr. Kaylor, "with the time in which you go to bed and the time in which you wake up — even on weekends, even on holidays! (bummer, I know.)"
This consistency reinforces your circadian rhythm, while a varying sleep routine can cause social jet lag; a groggy feeling as though you're constantly changing time zones.
Social media might be flooded with foods to send you to sleep, but Dr. Kaylor suggests you're better off adjusting your meal timings if you want to support your rest.
"Finish your last meal of the day and no more alcohol 3 hours before bed," she advises. "Digesting food is an energy-intensive process... Eating late forces these organs to remain active when they should be resting"
And, of course, stay away from coffee.
"Cut out caffeine 10 hours before bed," says Dr. Kaylor. "By blocking adenosine, caffeine keeps your brain in a state of heightened alertness, even when your body is signaling that it's time to rest."
As well as avoiding obvious culprits, such as coffee and energy drinks, she advices to stay alert for "sneaky sources of caffeine" including pre-workout supplements.
Bedtime routines aren't just for children, as winding down in the evening helps you achieve the calm headspace needed for sleep.
"As adults we have the tendency to go go go," says Dr. Kaylor.
"Many times when people complain of difficulties with sleep it is because they are expecting their body to be able to shift gears from the busyness of the day into a state conducive to sleep immediately and that's simply not how it works."
Dr. Kaylor notes that your routine should be based on your needs but she has some suggestions to get started, including taking a bath, listening to calm music or adopting a "quiet hobby" such as knitting or journaling.
Dr. Lin suggests a similar focus on calm; "avoid stressful conversations, homework, or intense video games before bed."
But if you've been relying on an evening work out to let go off stress and induce fatigue, Dr. Vayali recommends caution.
"While more intense or energetic cardio lowers baseline cortisol, working out at night can prolong cortisol elevation temporarily," advises Dr. Vayali.
"When considering evening movement, focus on earlier, and something that prioritizes deep breathing."
To keep your cortisol levels balanced, consider what you do when they first start rising in the morning.
"A very easy tip is to get sunlight exposure," explains Dr. Kaylor. "This is one of the most effective ways to strengthen the circadian rhythm, which is the body's internal clock that regulates our sleep-wake cycle."
Dr. Vayali suggests pairing morning sunlight with "non-alarming wake sounds" — few things get the pressure levels rocketing quite like a screeching alarm. A gentler sound starts your day on a more even keel.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 days ago
- Yahoo
I'm a personal trainer and train with weightlifting beginners — these are the 3 kettlebell exercises I always teach them
When you buy through links on our articles, Future and its syndication partners may earn a commission. You just need 15 minutes to swing, sweat and squat your way to a stronger body and core. Yes, you read that correctly — 15 minutes. That's pretty much free gains, right? I recommend one of the best kettlebells for weightlifting, and a pair of stable cross training shoes to support your feet. You could do this routine outdoors in the sunshine or save it for a gym workout. Wherever you do it, get ready for a strength and conditioning beasting. Here's everything you need to try it yourself. Work every minute on the minute — this is called an EMOM. You have a different set of movements to complete for minutes 1,2 and 3, then you'll repeat for 5 rounds. For a longer workout, simply add rounds. Minute 1: 50-meter sprint and 10 burpees over kettlebell Minute 2: 4 x single-arm clean, thruster and bent-over row Minute 3: 20 kettlebell swings. Start with a 50-meter sprint. Not every gym has a sled track, so you might need to take this outdoors or complete the equivalent distance on a treadmill. Alternatively, aim for 5 calories on a cardio machine of your choice — the ski erg or rower are great options. Next, complete 10 burpees over a kettlebell (you can scale the reps if you need to), jumping sideways over the kettlebell every rep, then dropping into a chest-to-floor burpee. Rest for the remainder of the minute, ensuring you get at least 10 seconds before the next minute begins. Minute 2 is a scorcher, but the trade-off is no running. Complete 4 single-arm cleans, thrusters and bent-over rows as a complex, meaning 1 rep of each move performed back-to-back, 4 times through. Then, switch arms. Every time you repeat this sequence for the remaining rounds, see if you can add a rep per move per side. 5 reps, 6 reps and so on. Again, try to get at least 10 seconds of rest before the next minute begins. As you increase reps, that means pushing even harder to finish in time. Minute 3 is simple: complete 20 kettlebell swings, then rest. Scale the reps according to your ability; if 20 reps take the whole minute, you might be lifting too heavy. Aim for 10-15 seconds of rest before you start the whole routine again from the top. Expect a side of sweat with your squats and swings. Form is key to your endurance, as is choosing the correct load. I recommend a lighter weight than you'd normally lift for a regular set in the gym — around 60% of your one-rep max. As always, reps are a guideline, so depending on your fitness level and experience with these moves, scale them accordingly. I've also included some handy videos so you can check out the moves before you get into it. If you currently have an injury or pre-existing health condition or illness, speak with qualified medical professional or your personal trainer before trying this routine. Some of these exercises may not be appropriate for pregnant women, so always consult your physician before starting a new exercise or regime. Ditch the weights — this 8-move no jumping workout builds strength and boosts the metabolism without any equipment Strengthen your biceps, triceps and shoulders with this 20-minute dumbbell workout Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
Yahoo
3 days ago
- Yahoo
I'm a personal trainer, and this one-minute shoulder exercise is the hack I use to unlock mobility and reduce stiffness
When you buy through links on our articles, Future and its syndication partners may earn a commission. Members of the stiff shoulder gang, raise your hands (if you can). I'm right there with you, but I'm also a personal trainer, so I can share with you a hack that really works. Loosen your shoulders, reduce stiffness, and boost your range of motion with this simple, beginner-friendly exercise. It only takes a couple of minutes per shoulder, making it both efficient and effective. You don't need any equipment except a wall or surface you can rest your arm flat against. You'll move your arms through external rotation, which basically means rotating your shoulder outward. If you know you're currently working with an injury, I recommend checking in with your physician, a physio, or a personal trainer first. External rotation exercises help build shoulder mobility and stability by increasing the range of motion in your shoulders when moving in this plane of motion. The movement doesn't look like much, but trust me, it's like lubrication for your joints. Here's everything you need to know to try this for yourself. To do this exercise, first find a wall, then follow these steps and check out the video above: Stand facing the wall and place your left arm flat against it, elbow bent at 90 degrees and palm flat. Ensure your elbow is (and stays) connected with the wall at shoulder height Turn your body slightly to the right so that you are now side-on to the wall with your left thigh resting against it — you can step your left leg forward if it helps you balance When you feel a stretch along your left pec and shoulder, hold it Lift your left palm away from the wall as far as possible without moving your elbow, then place it against the wall again Continue for 8 to 12 reps, then switch sides. Complete 3 to 4 sets. It doesn't matter if you're lifting heavy weights, a fan of boxing, throwing ball, or simply going about your daily activities, healthy shoulders are vital for proper function and movement mechanics. If you don't take care of your shoulders now, they won't take care of you later. Wall exercises are accessible, beginner-friendly, and can boost control, alignment and range in your shoulder joints. An unmoving surface 'forces' alignment because you can't move past the wall during the exercise, helping you control the motion and engage your stabilizing muscles. The result? Stronger shoulders and injury prevention. This particular hack helps activate the muscles around the joint and builds strength and endurance in your shoulders over time. This one-minute stretch opens your hips and builds upper body flexibility I drank 2 tablespoons of olive oil every day for 30 days — here's what happened to my body No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead
Yahoo
3 days ago
- Yahoo
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
When you buy through links on our articles, Future and its syndication partners may earn a commission. I love the feeling of lifting heavy weights, but if I had to ditch them, I would — for this three-move bodyweight workout. It takes less than 20 minutes and only requires an exercise mat, or one of the best yoga mats would work just as well. During the short routine, you'll target and strengthen muscles all over the body, including building a bulletproof core you can brag about. That's if you train consistently, of course; a one-off workout isn't going to build muscle or strength, but when repeated and progressed over time, you'll get stronger and fitter. I recommend giving it a try first thing in the morning to get the blood and oxygen flowing through your muscles, or use it to expel extra energy after a hard day's work. Whichever time of day you like to exercise, one thing is for sure — your body will feel this one the next day. The focus should be on building functional strength and intensity, so try to control each movement and its tempo. Think about the three phases of each movement: concentric, eccentric and isometric. For example, the concentric phase of a push-up is the actual pushing up motion as you meet with the most resistance; the eccentric phase is the lowering phase of the push-up, which should be slow and controlled for this workout; the isometric phase will be the beat or pause at the bottom and top of the push-up. Aim for quality reps over speed, and if your form goes, don't push the reps out for the sake of it. That might mean taking extra rest or adjusting the sets or reps to suit your ability. This routine should be performed as a circuit. Complete all exercises back-to-back, then rest for 60-90 seconds. Aim for 3-5 rounds. Archer push-ups are one of the best chest day variations I can think of if your push-up game is already strong. It helps you focus on one side of the body at a time, helping to strengthen your weaker side and build better balance, control and stability during push-ups. It also requires core and shoulder stabilization to help you stay balanced when using one arm. It's considered an advanced push-up variation, so if you don't yet have this move in the bank, switch to standard push-ups. To progress further, try a one-arm push-up instead. Avoid sagging hips or rotating your body to one side. Start in a push-up position Extend your right arm out to the side with the palm flat on the floor Slowly lower your chest towards the floor for the count of 3, keeping your body in a straight line and bending your left elbow Pause at the bottom of the push-up Explosively push back up to the starting position, engaging your core and triceps while you move and drawing your extended arm back to the starting position Reps: 6 per side Pistol squats are the ultimate test of single-leg strength, balance and mobility and core strength. If you have tight ankles, consider elevating your standing heel on a barbell plate or book. If this doesn't feel accessible, hold on to something for balance, or learn the box pistol squat instead. Stand with your feet hip-width apart Extend one leg straight out in front of you, away from the ground Slowly bend your standing knee and lower into a single-leg squat for 4 seconds, keeping your chest up and your back straight Lower as far as you can without lifting your ankle (standing leg) away from the ground or allowing your knee to cave in Pause at the bottom Drive through your heel to explosively stand Reps: 6 per side If you're into your calisthenics workouts, you may be well-acquainted with this move already. The planche lean requires shoulder, arm, core and wrist strength and teaches the body to maintain tension — crucial for static holds like planks or tuck crunches. Start in a high plank position Rotate your hands slightly outwards and push through your hands to broaden through your shoulders Keep your legs straight and engage your core, then lean your body forward, shifting your weight into your shoulders past your hands. The more you lean, the harder Try to come on to your tiptoes and gently suck your belly button toward your spine Hold: 20-30 seconds Progression comes from intensity, so if you're cruising through this routine, chances are you need to increase the intensity. You could add sets or reps or increase the time spent in the planche hold, for example. If you reach the end of your reps and you could easily pump out more, then add reps. Alternatively, reduce the rest between rounds or add rounds. Another way to increase intensity is tempo or time under tension. The longer your muscles spend working, the more challenging this routine will feel. Try to slow down the eccentric phase to increase time under tension and challenge muscles even more. Lastly, consider a variation of the same exercise. As mentioned, you could try a single-arm push-up or add weight to your pistol squat. You could also try lifting one or both legs away from the ground during the planche, or drawing your knees to your chest, which is known as a tuck planche. No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead I teach weightlifting for a living — 3 moves build full-body muscle and crush your core in just 15 minutes You don't need planks to strengthen your deep core muscles — try the 'tuck crunch' bodyweight exercise instead
