Latest news with #stresshormone
Yahoo
2 days ago
- Health
- Yahoo
Expert shares the surprising role cortisol plays in our sleep — and why it's just as important as melatonin
When you buy through links on our articles, Future and its syndication partners may earn a commission. You've likely heard of cortisol as 'the stress hormone,' the one that spikes when your boss drops a big project in your inbox or when you're running late and stuck in traffic. But cortisol is more than just your internal 'let's get out of here' system; it's also a key player in how your body regulates sleep. This sleep hormone follows a natural 24-hour rhythm that helps you wake up feeling alert and allows the body to properly wind down at night. When it's not functioning properly, your sleep may suffer. We connected with Andrew Franklyn-Miller, MBBS, PhD, Chief Medical and Innovation Officer at Nuritas, and reviewed research on the relationship between sleep and cortisol, to share how cortisol plays a role in our explore the science behind how cortisol interacts with melatonin and your body's circadian rhythm, how it aids rest or hinders it and expert-backed ways to keep cortisol in check throughout the day so you can reap more, better sleep. What is cortisol? Cortisol is a glucocorticoid hormone produced by the adrenal glands. It's related to quite a few responses in the body, from handling the body's stress response, to regulating inflammation, immune function and impacting metabolism. It's also integral to regulating the body's sleep-wake cycle, interacting with hormones like melatonin and aligning with the circadian rhythm—the natural times your body wakes up and falls asleep. 'Cortisol promotes alertness by mobilizing energy stores, increasing blood glucose, and enhancing cognitive function during waking hours,' says Dr. Franklyn-Miller. Why is cortisol important for sleep? Cortisol is essential for a healthy sleep-wake cycle because its peaks and dips impact how quickly you fall asleep, when you wake up the next morning and may even impact your sleep cycles as you snooze. When cortisol is disrupted, for example, if it's surging in the evenings due to psychological stress, it can impact sleep quality, making it more challenging to fall asleep and stay asleep through the critical sleep stages, according to this study. Cortisol helps you wake up in the morning Think of cortisol as part of your body's natural 'get up and go' response. According to research, the cortisol awakening response (CAR), a physiological response that results in a sharp rise in cortisol levels within 30 to 45 minutes of waking, prepares the body for daily activities by boosting metabolism and vigilance. Cortisol levels peak in the early morning and decline throughout the day, reaching their lowest point at night to facilitate sleep onset and maintenance. 'While cortisol amplifies metabolic readiness, neural networks and neurotransmitters like the neurotransmitter orexin are primary in initiating and sustaining wakefulness,' says Dr. morning cortisol levels can contribute to difficulty waking and feelings of lethargy, making it feel particularly tough to get out of bed in the morning. Cortisol helps you wind down in the evening Cortisol and melatonin are the seesaw hormones that help with sleep. Cortisol is suppressed at night when melatonin is high, allowing for restful sleep. As morning approaches, rising cortisol levels inhibit melatonin production, making wakefulness easier, so you feel less groggy in the morning. 'Dysregulation, such as stress-induced cortisol elevation at night, can suppress melatonin synthesis, delaying sleep onset or reducing sleep depth,' says Dr. Franklyn-Miller. Cortisol can impact your sleep cycles Tiny pulses of nocturnal cortisol still spike during the night, especially between sleep stages, particularly during rapid eye movement (REM) sleep or brief awakenings, says Dr. Franklyn-Miller. In healthy sleepers, these blips act as micro-check-ins, making sure your body temperature, blood sugar, and memory-storage tasks stay on track. 'However, excessive spikes, often triggered by stress, anxiety, or sleep disorders like insomnia, can disrupt sleep architecture by reducing deep slow-wave sleep or fragmenting REM sleep,' he says. Those middle-of-the-night disruptions negatively impact sleep quality, causing fatigue and impairing function during the day. Not getting enough sleep has been related to higher levels of cortisol. Can cortisol disrupt sleep? Yes, cortisol changes can disrupt sleep. If it's not higher in the morning and lower in the evening, it can impact your ability to fall asleep and stay asleep. Low morning levels of this stress hormone, cortisol, can contribute to difficulty waking and feelings of lethargy. The CAR is critical for mobilizing energy and promoting alertness, and its blunting, as seen in adrenal insufficiency or chronic fatigue syndrome, can lead to sluggishness and trouble getting out of bed, Dr. Franklyn-Miller says. Other factors, such as poor sleep quality or circadian misalignment, may exacerbate this. If you're under chronic stress, the body's fight-or-flight response (hi, cortisol) doesn't power down as it should. That can have a direct impact on your ability to fall asleep, stay asleep, and wake up feeling rested. How to regulate cortisol levels for better sleep As of right now, many popular wearables can't detect cortisol levels in sweat to tell you if that hormone is operating optimally or not. But you can try to help regulate cortisol by supporting healthy circadian rhythm functioning, Dr. Franklyn-Miller suggests. Try these tips:Get light exposure after waking in the morning. Aim for 10 to 30 minutes of natural sunlight or bright light (10,000 lux) within an hour of waking to boost the CAR and suppress melatonin so you feel more awake and alert. Stick with a consistent sleep schedule. There's a reason you read this tip in most of our sleep articles: Because it works. Regular bed and wake times stabilize circadian rhythms, ensuring low nighttime cortisol and a robust morning peak. Practice stress management. Aim for at least 10 minutes daily to reduce chronic stress and lower nighttime cortisol, suggests research in the Journal of Clinical Endocrinology & Metabolism (2005). Better stress management can result in falling asleep faster and staying asleep. Eat a balanced diet. Try to keep meals lower in carbohydrates closer to bedtime to stabilize blood sugar and help prevent cortisol spikes from hypoglycemia, suggests Dr. Franklyn-Miller. Avoiding late-in-the-day caffeine or heavy meals can help with evening cortisol remaining low. Be mindful of exercise timing. Try to give your body a few hours to unwind after an evening exercise sesh if that's the only time you can squeeze it in. Moderate exercise in the morning or afternoon supports healthy cortisol rhythms, while intense evening workouts may elevate nighttime cortisol, according to the Journal of Neuroendocrinology (2003). Limit blue light at night. Reducing screen time can help enhance melatonin and suppress cortisol. Use relaxation techniques before bed. Performing calming activities like reading or gentle yoga can lower evening cortisol, focusing on increasing heart rate variability and parasympathetic nervous activity, promoting restful sleep, according to the Journal of Clinical Endocrinology & Metabolism (2005).
Vogue
23-06-2025
- Health
- Vogue
10 Foods That Naturally Lower Cortisol Levels
If you spend a lot of time on TikTok, then you might be familiar with the phrase 'cortisol face' or the 'cortisol cocktail.' Characterized by puffiness and swelling of the face and neck, cortisol face has become a much-buzzed-about (and maligned) term. Cortisol—known as the 'stress hormone'—is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar, and blood pressure. In excess, though, cortisol can affect our lymphatic system and cause puffiness in the eyes, cheeks, and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of 'cortisol face' could actually be related to taking steroids, or to Cushing's syndrome—a (very) rare condition that occurs when the body produces too much cortisol. Having a high level of cortisol for extended periods of time is not good for your health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or 'threat' has passed, but if stress persists for a long time, high cortisol levels can keep the body in a 'fight or flight' state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, and even anxiety and depression. Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it—be that through mindfulness, meditation, exercise, therapy, or just regular, good-quality sleep. Similarly, a healthy, balanced diet that's low in refined sugars, saturated fats, excess alcohol, and caffeine—all things that can raise cortisol—but rich in adequate omega-3, magnesium, fiber, and antioxidants, can help counteract cortisol. Here are the best foods to include in your diet if tackling stress is your main concern. 1. Leafy greens Leafy green vegetables such as spinach, arugula, and kale are chock-full of vitamins, minerals, and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator. 2. Bitter chocolate It's not new that small amounts of dark chocolate (it needs to contain at least 70% cocoa) is good for you. Rich in antioxidants, it's healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood. 3. Green tea Rich in a category of antioxidant polyphenols called catechins and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energizing at the same time, making it the ideal drink to sip when you're stressed out. Consume it in loose leaf, tea bag, or matcha form. It can also be added to smoothies and desserts. 4. Salmon Perhaps the ultimate skin-friendly food, salmon (like other types of fish rich in healthy fats, like sardines and mackerel), can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oil can counteract adrenal gland activation in stressful situations. 5. Avocado Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast. 6. Legumes Chickpeas, beans, and fava beans, as well as lentils and peas, are all excellent sources of fiber that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system. 7. Berries Blackberries, blueberries, cranberries, raspberries, and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yogurt, or eat them with a handful of almonds and walnuts. 8. Nuts Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals. 9. Eggs In addition to being an outstanding source of quality protein, vitamins, and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health and helps to reduce stress and anxiety by improving emotional well-being. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch. 10. Chia seeds Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness.
Vogue Arabia
13-06-2025
- Health
- Vogue Arabia
10 Foods That Naturally Lower Cortisol Levels
If you spend a lot of time on TikTok, then you'll be familiar with the phrase 'cortisol face'. Characterised by puffiness and swelling of the face and neck, cortisol face has become a much bandied-about term. Cortisol – known as the 'stress hormone' – is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar and blood pressure. In excess, though, it can affect our lymphatic system and cause puffiness in the eyes, cheeks and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of 'cortisol face' could actually be related to taking steroids, or to Cushing's syndrome – a (very) rare condition that occurs when the body produces too much cortisol. Too much cortisol for too long is not good for anyone's health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or 'threat' has passed, but if stress persists for a long time, high cortisol levels can keep the body in a 'fight or flight' state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain and even anxiety and depression. Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it – be that through mindfulness, meditation, pranayama, yoga, moderate exercise or just regular, good-quality sleep. Similarly, a healthy, balanced diet that's low in refined sugars, saturated fats, excess alcohol and caffeine – all things that can raise cortisol – but rich in adequate omega-3, magnesium, fibre and antioxidants, can help counteract cortisol. Here are the best foods to include in your diet if tackling stress is your main concern. 1. Leafy greens Leafy green vegetables such as spinach, arugula and kale are chock-full of vitamins, minerals and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator. 2. Bitter chocolate It's not news that small amounts of dark chocolate – containing at least 70% cocoa – is good for you. Rich in antioxidants, it's healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood. 3. Green tea Rich in catechins, a category of antioxidant polyphenols, and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energising at the same time, and the ideal drink to sip when you're stressed out. Consume it in loose leaf, tea bag or matcha form. It can also be added to smoothies and desserts. 4. Salmon Perhaps the ultimate skin-friendly food, salmon (like other types of fish rich in healthy fats, like sardines and mackerel), can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oils can counteract adrenal gland activation in stressful situations. 5. Avocado Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast. 6. Legumes Chickpeas, beans and fava beans, as well as lentils, peas and lupins, are all excellent sources of fibre that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system. 7. Berries Blackberries, blueberries, cranberries, raspberries and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yoghurt, or eat them with a handful of almonds and walnuts. 8. Nuts Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals. 9. Eggs In addition to being an outstanding source of quality protein, vitamins and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health, and helps to reduce stress and anxiety by improving emotional wellbeing. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch. 10. Chia seeds Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness. Article originally published on Vogue Italy
