Cortisol and Sleep

Larry A. Law

There are no easy answers for those who struggle with sleeping at night. Without a good night's sleep, our body's repair systems begin to struggle. A hormone we are familiar with has a little-known role in managing sleep. Cortisol is a steroid hormone that helps the body respond to stress and danger. It's also known as the "stress hormone" and is produced in the adrenal glands, which sit on top of each kidney. The hypothalamus-pituitary-adrenal axis regulates cortisol production and secretion. But I didn't realize it played an important role in keeping us from sleep.
​

Sleep and Cortisol Levels

While cortisol is important in regulating functions within the body, increasing metabolism, and controlling blood pressure, it also serves as the body's internal alarm clock. It helps you to know when it is time to wake up and calm down for sleep. Cortisol typically peaks in the morning between 6–8 a.m. and declines throughout the day. This 24-hour cycle is called diurnal variation and is part of the body's natural circadian rhythm. Cortisol levels are usually lowest around midnight. 

However, when individuals suffer from chronic stress and anxiety during the day, cortisol levels have already spiked before bedtime. The midnight to dawn cycle gets moved back in time and people begin waking up at 3 a.m. This is due to the body starting a new production cycle of cortisol in preparation for waking you up in the morning. Unfortunately, this is being added on top of your already increased levels of cortisol from the day before. This altered cycle leads to tiredness in the afternoon and a desire to sleep earlier in the day. Pushing through that tiredness or giving in to it, doesn't really help the body reset to the original, natural cycle. 

Reseting Sleep Patterns

Finding ways to reduce emotional and physical stress are vital to creating a healthy sleeping environment. Ten-minute meditation or relaxation sessions each day before bedtime work for many people. A light 20- or 30-minute walk in the morning and early evening also helps. Any activity like yoga, knitting, reading, listening to calm music, and sitting quietly can help regulate the body's cortisol levels in the direction towards sleep. Avoiding TV, cell phones, and blue screen technology a few hours before bedtime can definitely reduce distractions. Finding ways to unplug from the demands of the world can do wonders.