How Does Cortisol Affect Our Sleep?

From cortisol cocktails to cortisol face, the stress hormone has been trending on TikTok for some time now. While our levels fluctuate naturally, an imbalance can cause a number of issues in the body – and the first sign your cortisol cycle may be out of sync? Poor sleep. So how can we rebalance our hormones to get a better night’s kip? We asked the experts from hormone tracking app Hormona all the big questions about how cortisol affects sleep. 

Cortisol And Sleep: Everything You Need To Know

What Is Cortisol?

‘Cortisol is a steroid hormone produced in the adrenal glands that makes us feel alert,’ explains Karolina Löfqvist, CEO of Hormona. ‘It’s one of our primary stress hormones, and follows a natural daily rhythm, peaking in the morning to help us wake up and decreasing at night to allow us to relax and fall asleep.’

It’s also needed for your ‘fight or fight response’, which helps respond to perceived threats and danger.

How Does Cortisol Affect Sleep?

Although cortisol is often seen as a negative, the hormone has many important functions, such as reducing inflammation and maintaining blood pressure. But when our levels are imbalanced, it can cause health issues – crucially, impacting our sleep. ‘This could be due to a number of factors – chronic stress, irregular sleep patterns, poor sleep hygiene, mental health conditions and hormone imbalances can all have an impact on cortisol, which is important in regulating your body’s 24-hour sleep-wake cycle, known as the circadian rhythm,’ explains Karolina. It’s no surprise to hear excessive screen time before bed can also play a part, as can lack of physical activity.

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How Does The Menstrual Cycle Affect Cortisol Levels?

Notice you’re struggling to get a good night’s kip at certain points in the month? That may be because cortisol levels are also impacted by the menstrual cycle. ‘During the follicular phase, levels of oestrogen increase as a dominant follicle matures, and there is a rise in cortisol levels as well,’ explains Anna Targonskaya, in-house obstetrician and gynaecologist at Hormona. ‘In the luteal phase (after ovulation), progesterone rises, and there is a second increase in oestrogen levels, which can impact the body’s response to stress.’

She adds: ‘Women with menstrual cycle-related conditions such as PMS and PMDD often struggle with daily stress, feel fatigued and have issues with their routine. Interestingly their cortisol activity is different from what is seen in healthy women, but it is not exactly about levels of cortisol being high or low.’

Studies have also found cortisol levels rise among some women during the perimenopause and menopause. ‘This can lead to insomnia, early waking, and fragmented sleep,’ says Anna. ‘Hot flushes and night sweats further trigger stress responses, causing spikes in cortisol that disrupt sleep cycles.’

How Do You Know If You Have High Cortisol Levels?

Alongside poor sleep, there are some telltale signs that your cortisol levels are out of whack. ‘One of the major signs of high cortisol is weight gain, particularly around the face and abdomen,’ says Karolina. ‘Other common signs include fatigue, muscle weakness and sleep disturbances, but it’s always best to get a second opinion from a healthcare professional to confirm if these symptoms are due to high levels of cortisol specifically.’

(c) Edgar Castrejon, Unsplash

How Can We Lower Cortisol Levels For Better Sleep?

• First thing’s first: take a look at your sleep hygiene, says Anna. ‘Maintaining a regular sleep schedule, reducing screen time before bed, and practising relaxation techniques like deep breathing and meditation can help lower cortisol.’
• Diet can also play a big role: ensuring you’re getting a good balance of carbs, fats and proteins. Cutting down on caffeine and alcohol can also help, and many experts recommend waiting at least an hour before having a coffee upon waking (this is a key part of Mel Robbins’ viral morning routine). Regular exercise can also be beneficial, says Anna, although she warns intense workouts late at night may raise levels.
• ‘Supplements like magnesium and melatonin may help, and hormone therapy could be an option for menopausal women,’ Anna notes. ‘It’s important to remember that everybody is different, and it’s wise to consult a doctor before starting any new treatments.’