It might be a buzzword in the social media world, but cortisol levels play a big part in our sleep and overall health.
It seems as though in the past year, the world cortisol has been buzzing around social media more than ever before. While cortisol is a completely natural and necessary chemical in the body, it’s garnered particular attention because it is known as the ”stress hormone” – working together with your brain to control mood, motivation, fear and sleep.
Chances are, if you’re struggling with sleep, waking up at 3 am and feeling wired at night, cortisol has something to do with it.
What is cortisol?
In simple terms, cortisol is a natural, built-in alarm system within the body, produced by the adrenal glands. It plays an important part in everyday bodily function, such as managing how your body uses fats, regulating blood pressure, keeping inflammation down and controlling your sleep–wake cycle.
Receptors in the brain sense whether your blood contains the right amount of cortisol and, when the levels are perceived to be too high or too low – production within the adrenal glands adjusts accordingly. Ideally, in the morning, your cortisol levels will be higher, giving you energy for the day, and lower at night when it’s time to sleep.
What role does cortisol play in your sleep?
Cortisol follows a cycle that is part of the wider circadian rhythm within the body. Cortisol production drops to its lowest around midnight and picks up an hour after waking up – usually around 9 am. However, there are a number of things that can affect healthy cortisol levels, including diet, stress, trauma and sleep disorders to name a few.
Modern lifestyles (screen time before bed and irregular routines) also play a part in the production of cortisol and when those get in the way, our cortisol level rises at night, which results in difficulty to sleep, night-time wake ups and light sleep.
How to support healthy cortisol levels for better sleep
If cortisol levels are too high for too long, this can lead to a number of health issues. These include chronic diseases, weight gain and impaired immune system. Luckily, there are ways to support healthy cortisol levels.
- Have a bedtime routine and stick to it consistently
- Go to bed and wake up at the same time each day
- Exercise in the first half of the day
- Reduce caffeine intake
- Avoid alcohol and nicotine
- Limit screen time before bed
- Have a healthy diet
- Incorporate relaxation techniques into your routine such as reading, breath work or stretching
It might take some time to create a conscious habit that would lead to well-balanced cortisol levels, and, consequently, better sleep but once you do, your body will thank you for it.
The role of your sleep environment
While incorporating healthy, daily habits into your day-to-day life can help regulate your cortisol levels, it’s equally as important to ensure physical comfort within your sleeping environment.
Discomfort within your bedroom environment – be it through injury, postural pain or even temperature issues – can keep your body in a never-ending stress state, with every tossing and turning leading to subtle cortisol spikes. While in the short-term, you might not notice the effect on your day-to-day performance and motivation as much, in the long-run it may affect more than your productivity levels. So, it’s important to remember that sleep quality isn’t just about habits, it’s about where you sleep too.
Healthy cortisol levels can be aided by a quality mattress
While being mindful of your cortisol levels and adjusting your routines to balance them is crucial for better sleep, the best way to make an improvement is to combine healthy daily habits with a comfortable sleeping environment. A supportive mattress can help you lead a better, more restorative life. Find a store near you and test-drive our Medical Grade™ mattresses to take the first step towards better nights.