We’ve all heard the downsides of elevated cortisol levels. But did you know that cortisol isn’t all bad? Our bodies make cortisol to help us get out of bed in the morning, maintain energy levels throughout the day, and assist in our overall health and wellbeing. But, when our cortisol levels are out of balance, our whole body is, too.
What Is Cortisol? Understanding Your Body's Stress Response
Cortisol is a hormone produced by your adrenal glands that helps your body respond to stress. It's part of your built-in fight-or-flight response, the system that helps you react when something needs attention.
Think of it as your body's internal wake-up call. Cortisol helps provide quick energy, supports blood pressure, influences blood sugar, and helps you stay alert.
A long time ago, that stress response helped humans react to physical threats. Today, our body's stressors look a little different: a packed calendar, a looming deadline, or trying to squeeze 12 things into a day that only has 24 hours. Our brains can't always distinguish between the stress of a real-time threat and the general pressures of everyday life — so both can activate your stress response.
This triggers alarm bells within our bodies; our brains constantly think we’re in danger, and our cortisol levels shoot up, and stay up.
When it happens occasionally, it's completely normal. But when stress becomes chronic and your body has fewer opportunities to recover, it can start to take a toll on your sleep, mood, metabolism, energy, and more.
Cortisol Control
However, cortisol is essential for human functioning. Chronic stress and excessive, vigorous exercise simply puts it way into overdrive. Cortisol is key in keeping our energy levels consistent throughout the day and plays a role in the maintenance of other vital hormones, including estrogen and thyroid hormones.
Cortisol is a control system for our bodies; normal levels raise blood pressure and blood sugar when they need to be used, and cortisol assists in returning these levels back baseline when the body is at rest. However, chronic stress creates an imbalance within our bodies, leading to cortisol being released at the wrong times.
High cortisol levels feel similar to symptoms of anxiety–a tense body, a racing mind–making it difficult to focus and challenging to balance our mood. A vicious cycle is created, leading to an overload of cortisol and an adrenal exhaustion response.
Signs You May Have High Cortisol Levels
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Stress that never turns off: You feel constantly on edge and can become overwhelmed by even the smallest things
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Stubborn fat: You have a hard time managing your weight even when it feels like you’re doing everything right
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Hair loss: You're noticing more strands in the shower drain and on your hair brush
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Fatigue: You’re constantly tired and low energy, but you still feel wired and unable to shut down at the end of the day
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Changes in your skin: You're noticing more breakouts that seem to be coming out of nowhere
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Trouble staying asleep: You wake up in the middle of the night regularly and have trouble falling back to sleep
How & Why Cortisol Levels Change Throughout the Day
Healthy cortisol levels aren't meant to stay low all day; they're supposed to fluctuate.
Cortisol follows a natural daily rhythm, generally rising in the early morning to help you wake up and gradually declining as the day goes on to eventually help your body wind down for sleep.
It also plays a role in regulating blood sugar, blood pressure, metabolism and more. It's another one of the many hormones helping keep your body's daily operations running smoothly.
So what can influence cortisol's natural rhythm?
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Sleep: Late nights, inconsistent wake-up times, and insufficient sleep can affect your body's natural circadian rhythm and stress response.
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Stress levels: A demanding season at work, personal responsibilities, or prolonged emotional stress can keep your body in a more activated state when it needs time to recover.
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Caffeine: That afternoon coffee might be getting you through the workday, but caffeine later in the day can interfere with sleep for some people.
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Exercise & Recovery: Exercise is great for overall health, but intense training without adequate recovery can add to your body's overall stress load.
Here's where things can get frustrating: poor sleep can leave you feeling more stressed the next day, while stress can make it harder to fall asleep at night... Suddenly, you're in a cycle that feels impossible to get out of.
If you're waking up exhausted, feeling unusually on edge, or struggling to wind down at night, it's worth looking at your overall routine. These symptoms aren't concrete proof that your cortisol is out of balance, but they can be a signal to pay attention to your sleep, stress, and recovery.
How to Support Lower Cortisol Levels Naturally
Improve Sleep Quality
A few small habits can make all the difference in how restorative your sleep actually is:
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Dim the lights: Lowering the lights an hour or so before bed can help signal to your body that it's time to wind down.
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Put your phone away: Try stepping away from screens about 60 minutes before bed to give yourself a break from the blue light.
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Stop eating before bed: Finish dinner and dessert a few hours before bedtime to give your body time to digest.
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Go easy on sugar: Sugary foods spike your blood sugar and make it harder for your body to relax. arrae MB-1 helps curb cravings to make cutting back feel easier.
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Stay consistent: Our bodies thrive on routine. Going to bed and waking up around the same time each day helps support your body's natural sleep-wake rhythm.
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Create a wind-down ritual: Deep breathing, gentle stretching, or reading can help get your body ready for bedtime.
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Take Magnesium: arrae Full Spectrum Mag is designed to promote better sleep & relaxation, and a healthy stress response to lower cortisol levels.*
Reduce Your Stress Load
Start by finding small ways to make your day feel more manageable. Take an actual lunch break, swap an overly ambitious workout for a recovery day, ask for help when you need it, or set a boundary around your workday. You don't have to do it all, all the time.
And for those moments when your mind really won’t stop running, arrae Calm is designed to help you feel more relaxed in under an hour.* Think of it as a little extra support for your stress-management routine, alongside the everyday habits that help you reset.
The goal isn't to eliminate every stressor or optimize every second of your day. It's to give yourself more room to breathe — and your body the support it needs to handle whatever's on your plate.
How to Support Your Circadian Rhythm
Exposure to natural sunlight in the morning helps regulate your circadian rhythm, which plays a role in your sleep-wake cycle and daily hormone patterns. It also helps signal to your body that it's time to wake up, which helps with energy throughout the day and so much more.
Try opening the blinds as soon as you wake, stepping outside for a few minutes to ground your feet in the grass, or taking your morning coffee on a walk around the block.
The Link Between Cortisol & Weight Gain
Cortisol plays a role in blood sugar regulation, which means stubborn weight and frequent cravings could mean your cortisol is too high.
Start with the foundations: balanced meals, regular movement, adequate sleep, and recovery that actually gives your body time to recharge. And if you're looking for additional support, arrae MB-1 is formulated to support blood sugar balance, healthy weight management, metabolic health, curbed cravings, and more.*
Supporting Your Body IS Supporting Lowered Cortisol
Cortisol isn’t something you need to fight or get rid of. The goal is to build habits that support your body’s natural hormonal rhythm, which includes getting quality sleep, managing stress levels, and prioritizing recovery.
Your routine doesn’t need to take a complete 180 overnight. Start with what feels easiest to you, stay consistent, and you’ll start seeing results. Consider this your reminder that feeling your best starts with taking care of the basics — and giving yourself all the support along the way.
References:
Andra Petrescu, et al. “How to Balance Your Cortisol Levels.” Experience Life, 23 Feb. 2022, https://experiencelife.lifetime.life/article/the-cortisol-curve/.
