Stress and Sleep: How Improving Your Sleep Can Lower Cortisol
Have you caught yourself wishing you “had more in the tank” at the end of the week? Maybe your pants are feeling tighter, despite trying to eat well. Or perhaps you’re constantly tired but can’t seem to relax enough to actually recharge. If any of this sounds familiar, you’re not alone—and these could be signs that your cortisol levels are running high.
Cortisol is a hormone that helps your body respond to stress and maintain energy. But when it stays elevated for too long, it can throw everything out of balance—from your sleep to your mood to your waistline. The good news? Improving your sleep is one of the most effective ways to break the stress cycle and lower cortisol naturally. Let’s explore why sleep matters and how small, manageable changes can make a big difference.
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Understanding Cortisol and Its Impact
Cortisol, often called the “stress hormone,” helps your body stay alert and manage energy. It peaks in the morning to help you wake up and declines throughout the day, preparing you for restful sleep. But when stress or poor sleep keeps cortisol levels high, it can lead to feeling wired but tired, struggling with weight gain (especially around your middle), and trouble concentrating or remembering things. These symptoms often creep up slowly, making it hard to pinpoint the cause. But one of the biggest culprits? Poor sleep.
Why Sleep Is Crucial for Regulating Cortisol
Think of sleep as a reset button for your body. During deep sleep, your cortisol levels drop, allowing your body to recover and repair. Without this reset, your cortisol stays elevated, keeping your body in a state of stress. Over time, this can interfere with your ability to manage stress, impact your mood, and increase the risk of chronic health problems like heart disease. By improving your sleep, you give your body the chance to break this cycle and restore balance.
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Tips to Improve Sleep and Lower Cortisol
Start small with your sleep routine. Go to bed and wake up at the same time every day—even on weekends. If you’re used to staying up late, shift your bedtime gradually, moving it earlier by 15 minutes at a time until you find what works for you. Avoid napping during the day when you’re building a new sleep routine, as it can make it harder to fall asleep at night.
Set the scene for better sleep by keeping your bedroom cool, dark, and quiet. Think of it as your sleep sanctuary. Limiting screen time before bed is also key. The blue light from phones and TVs can trick your brain into staying awake longer, so consider switching off at least an hour before bedtime.
Be mindful of stimulants like caffeine. If you’re reaching for a coffee at 3:00 pm, it might still be affecting you at bedtime. Try cutting off caffeine by lunchtime. If you’re on ADHD medication or other stimulants, talk to your doctor about timing your doses to minimise sleep disruption.
Finally, manage stress throughout the day. Stress doesn’t just disappear when you hit the pillow. Mindfulness techniques like deep breathing, yoga, or guided meditations can help keep cortisol levels in check, making it easier to relax when it’s time for bed.
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The Role of Mindfulness in Better Sleep
Mindfulness can help calm your mind and body, making it easier to drift off. Listening to a sleep story or guided meditation before bed can help quiet racing thoughts, while practising a body scan can relax tense muscles. Even if your sleep isn’t perfect, mindfulness can help you navigate the day. Breathwork can keep you alert and focused without turning to caffeine, and a quick guided meditation or Yoga Nidra session can recharge your energy when you’re feeling drained.
As part of Body & Mind’s programs, you’ll get complimentary premium access to the Calm app, giving you tools to support both your sleep and stress management.
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When to Seek Help
If you’re doing all the right things but still struggling, it might be time to get professional support. Chronic insomnia, fatigue that doesn’t improve with better habits, or feeling overwhelmed can all signal it’s time to reach out. Body & Mind’s telehealth psychology and counselling services are here to help. With no waitlists and affordable options, we make it easy to get the support you need.
Final Thoughts on Lowering Your Cortisol With Sleep
If you’ve been running on empty, improving your sleep could be the game-changer you’ve been looking for. Small, consistent changes can help lower your cortisol levels, leaving you feeling more energised, focused, and balanced. Take the first step today by booking a telehealth session with Body & Mind. With tools like premium Calm app access and personalised support, we’re here to help you feel your best, one night’s sleep at a time.