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Chances are, you’ve probably heard of cortisol, and if not, you’ve definitely felt what it can do. Cortisol is a steroid hormone often called the “stress hormone” because it rises during stressful moments, preparing your body for a fight-or-flight response.
But it’s not only about stress—this remarkable hormone has many other crucial roles. It also helps reduce inflammation, keeps your metabolism on track and helps regulate your blood pressure. You can think of it as your own built-in alert system.
Cortisol follows a natural rhythm in our bodies. It tends to peak in the morning to help us wake up and gradually decreases throughout the day, with extra bursts occurring throughout the day.
Supporting that rhythm is essential for good health and well-being: high levels can be problematic, as can extremely low levels.
Highlights
- While it’s known as the “stress hormone,” cortisol does so much more. It is essential for managing blood pressure, supporting the immune system and regulating metabolism.
- High cortisol levels are associated with poor health, including cardiovascular issues, low mood, weakened immunity, disrupted sleep and weight gain.
- You can manage cortisol levels by adopting healthy lifestyle habits such as prioritizing sleep, eating a balanced diet, managing stress levels and more. These practices can be complemented by wellness therapies.
- Abnormally high or low cortisol levels may indicate a health issue that cannot be addressed by lifestyle changes alone.
How High Cortisol Affects Your Body
Cortisol levels rise and fall in all of us; however, if they remain elevated for a prolonged period (known as chronic high cortisol), this can negatively affect the body.
Cortisol regulates metabolism and energy storage. When elevated, it increases appetite and cravings, slows metabolism and promotes energy storage.1,2 This leads to fat accumulation, particularly abdominal (visceral) fat, which can lead to a range of health concerns due to its proximity to vital organs.
Chronic high cortisol has been linked to cardiovascular risk factors, such as high blood pressure and diabetes.3 It has also been linked to mental health and mood disorders. Prolonged elevations in cortisol can affect brain structures such as the hippocampus, which is crucial for memory and mood.4
High cortisol levels are more common than low cortisol levels, and many adults show moderately elevated cortisol due to modern lifestyle factors.
Extremely high cortisol or low cortisol can lead to serious health conditions that require medical intervention. Fortunately, extremely high cortisol (Cushing’s Syndrome) and low cortisol (Addison’s disease) are relatively rare.
How Stress Affects Cortisol Levels
When we feel stressed, our bodies release cortisol to protect us and help us respond to a perceived threat. The dangers can be physical, like being chased by a dog, or psychological, such as work pressure or relationship issues. Either way, cortisol activates our survival mode, putting the body into fight-or-flight, increasing alertness and providing more energy to handle the situation.
Having a physically and emotionally demanding job, such as being a first responder or healthcare worker, can also increase cortisol levels. In one study, nurses had higher cortisol levels on workdays than on non-workdays, supporting the idea that work-related stress can raise cortisol levels.
Timing of Exercise, Sleep & Cortisol Secretion
If you’ve ever worked out in the evening and struggled to fall asleep, it’s probably because your cortisol levels were too high. Intense exercise sends cortisol levels through the roof, leaving you alert and restless when you want to be catching Zzzs.
What’s more, sleep is crucial for managing cortisol levels. When you’re not well rested, cortisol levels stay elevated, which makes it harder to sleep again—a vicious circle.
That’s why timing your activity and rest is key, especially since many hormonal processes require quality sleep to function optimally.
How to Get Your Cortisol Levels Checked
You can test cortisol levels by submitting your blood, urine or saliva samples to a clinic. Remember, your levels will depend on when you get them checked, as cortisol naturally rises and falls throughout the day.
How to Balance Cortisol Levels
Cortisol is a natural and essential hormone that carries out many important functions in the body. However, when cortisol levels remain elevated for long periods—often referred to as “cortisol overload”—this can cause problems. The goal isn’t to eliminate cortisol completely (we need it!) but to help the body regulate it effectively.
Here are some stress-relieving strategies to help manage your cortisol levels. Remember, in some cases, extremely high or low cortisol levels can be related to a medical issue, so contact your healthcare provider if you have concerns.
1. Manage Stress Through Mindfulness & Breathing
Deep breathing exercises, yoga and meditation are all great ways to soothe your mind and body before bed. Research shows that these stress-management practices can lower cortisol levels, supporting the body’s natural wind-down process.6
Try a guided meditation if you find it hard to sit still. Soft, dim lighting also helps calm the nervous system, so creating a soothing atmosphere in your home supports relaxation and sleep.
2. Reduce Stress
Research shows that everyday stress-management practices help regulate cortisol levels.6 Simple habits, like prioritising good sleep and regular exercise, are great ways to manage stress levels. Ultimately, everyone de-stresses differently. Think about what fills your cup and keeps your stress levels down, and prioritize those habits.
3. Exercise Early
Get in sync with the natural rhythm of cortisol. Since cortisol levels skyrocket after intense exercise, it’s important to work out during the day, when cortisol is at its highest, to avoid it affecting your sleep.7 If you want to work out in the evenings, ensure these are low-impact to keep cortisol levels down.
4. Incorporate Rest Days
It takes longer for your body to recalibrate between high-intensity exercises. This is because cortisol, too, needs time to wind down and rebalance. Studies show that high intensity and short rest periods increase acute cortisol levels.8
Giving yourself adequate time between hard workouts allows your body to rebalance. If you’re desperate to get back to it, try active recovery or a low-intensity workout.
5. Prioritize Rest and Sleep
If you have high cortisol levels, it can negatively impact your sleep. And when you’re poorly rested, your cortisol levels stay elevated, continuing the cycle indefinitely.
When it comes to sleep, aim for 7-9 hours per night and keep a consistent schedule if you can. Practise good sleep hygiene by creating a calm environment in your bedroom, establishing a consistent bedtime routine and avoiding screens or caffeine before bed.
6. Make Time For Social Connection
Research shows that strong social relationships and compassionate interactions are linked to healthier cortisol patterns. One multi-year study found that people with responsive and supportive partners had healthier cortisol rhythms, suggesting that strong relationships influence cortisol levels.9 Another study found that, among people with poor social support, cortisol levels were higher when hair samples were tested in a lab, a sign of long-term stress.10
Prioritize meaningful connections with loved ones to improve relationships and benefit from socializing.
7. Nurture Emotional Health
Many high-quality studies show that emotional well-being and positive mood are associated with lower cortisol levels. This is shown to be true not just for short-term levels but also over time.
One study showed that adults who had more positive experiences during the day had a better cortisol balance.11 Emerging observational research has also shown that higher self-compassion is associated with lower overall cortisol levels.12
So, what does this mean? Protect your energy. Swap doom-scrolling for things that bring you more joy. Positive experiences help keep your stress hormone levels under control, so pack your day with them.
8. Optimize Your Diet
Eating a healthy, balanced diet can help manage cortisol levels.
One study found that consuming a whole-food diet (packed with fruits, vegetables, whole grains and lean protein) led to considerably lower cortisol levels compared to a typical Western diet high in sugar and saturated fat.13
Cortisol‑friendly foods include whole grains, fruits, fish, dark chocolate, green tea, nuts and seeds.
Staying hydrated helps keep levels under control. Even mild dehydration can spike your stress hormone cortisol, so sip water throughout the day to help your body stay balanced.
9. Consider Evidence‑Based Supplements
Research has shown that Omega‑3 supplements, especially fish oil EPA/DHA, may help keep stress hormones in check.14
Ashwagandha has been shown to lower cortisol across a range of clinical trials.15 Short-term doses of the supplement are well tolerated, although long-term safety data are limited. Magnesium supplements have also been shown to lower cortisol levels over the long term.16
Remember to consult a healthcare professional before starting any supplement.
Restore Wellness Therapies for Stress & Cortisol Support
At Restore, we offer wellness therapies that can support your cortisol management. These therapies are designed to complement, not replace, lifestyle changes such as those listed above. Think of them as your trusty sidekicks, helping boost your efforts and stay motivated
Cryotherapy
Cryotherapy is a cold therapy where the body is submerged in a Cryo Chamber cooled to sub-zero temperatures. It has been associated with many benefits, including reducing cortisol levels.
Research on male rugby players has shown that after just two Whole Body Cryotherapy sessions, cortisol and DHEA (Dehydroepiandrosterone, another adrenal hormone) dropped. After two weeks of daily sessions, cortisol, DHEA and estradiol (estrogen) decreased, while testosterone increased.
Infrared Sauna
While dry or Infrared Saunas may temporarily raise cortisol levels due to heat stress, they can help lower them overall. Frequent sauna use is widely associated with relaxation, better sleep and stress relief, which may indirectly lower cortisol levels.17
Red Light Therapy
There is also some evidence that Red Light Therapy can improve sleep patterns and may indirectly affect cortisol levels. A study of elite female basketball players found that two weeks of nightly Red Light Therapy improved sleep quality and increased melatonin.18 Improved sleep can help normalize cortisol rhythms, though direct cortisol effects have not been firmly established.
IV Drip Therapy
IV Drip Therapy delivers hydration and essential nutrients straight into your bloodstream, boosting energy and supporting the immune system. While there’s limited direct evidence that IV Drips lower cortisol levels, staying hydrated and keeping your nutrients topped up can help manage stress levels.
At Restore, our medical team tailors each drip with essential nutrients such as B Vitamins and Magnesium to keep your nervous system happy and help keep stress levels at bay. IV Drips can also be administered alongside other therapies, such as Compression Therapy.
Explore How Wellness Therapies Can Support Cortisol Balance
Our therapies are designed to be part of a comprehensive plan to support your wellness goals. We offer multiple science-backed therapies to support relaxation and stress relief, helping to keep cortisol under control.
Find your local Restore studio and speak to one of our experts to create a bespoke plan for you.
FAQs
1. How to quickly reduce cortisol levels
A combination of stress-management techniques (mindfulness, relaxation and wellness therapies) and healthy lifestyle choices, such as quality sleep, balanced diet and vitamin supplements, can help reduce cortisol levels.
2. What is the best supplement for cortisol?
Omega-3, Ashwagandha and Magnesium supplements have all been shown to lower cortisol levels. Consult a medical professional before starting a new supplement.
3. How to check your cortisol levels?
You can test cortisol levels by blood, urine or saliva samples at a clinic. Levels depend on when you get them checked.
4. What are typical cortisol levels?
Cortisol peaks in the morning and is lowest at midnight. Remember that working overnight shifts or staying up late can affect this.
Typical cortisol level ranges:
- 6 a.m. to 8 a.m.: 5 to 25 micrograms per deciliter (mcg/dL)
- Around 4 p.m.: 3 to 10 micrograms per deciliter (mcg/dL)
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