Understanding Cortisol: Why You’re Waking Up at Night

Waking up at 3 a.m. and struggling to fall back asleep? Cortisol, the body’s stress hormone, might be to blame. While cortisol plays an essential role in regulating energy and metabolism, too much of it at the wrong time can disrupt sleep and leave you feeling restless.

Cortisol is designed to follow a natural rhythm, highest in the morning to wake you up and lowest at night to help you wind down. But stress, poor diet, and lifestyle habits can throw this balance off. Late-night scrolling, sugary snacks before bed, or unresolved anxiety can all contribute to cortisol spikes, leaving your body on high alert when it should be resting.

To help reset your cortisol levels, focus on creating calm in the evening. Dimming lights, avoiding screens, and spending time on relaxing activities like reading or stretching can signal your body it’s time to rest. A balanced diet also plays a big role. Eating meals with protein, healthy fats, and fibre can stabilise blood sugar and prevent late-night cortisol surges.

Managing stress during the day is just as important. A quick walk in nature, a few minutes of deep breathing, or even journaling can lower cortisol and help you stay balanced. And don’t underestimate the power of natural light exposure in the morning to support your body’s natural rhythm.

If you wake up in the night, resist the urge to grab your phone. Instead, try calming techniques like deep breathing or progressive muscle relaxation to ease back into sleep.

Cortisol is a vital part of our biology, but balance is everything. By making small, consistent changes, you can support your body’s natural rhythms, improve your sleep, and feel calmer overall.