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How Cortisol Affects Your Sleep
Paula Gallagher on
Do you have trouble falling asleep and can’t figure out why? The hormone cortisol may be at play. Cortisol, also known as the "stress hormone," is produced by the adrenal glands in response to stress and other factors. It plays a crucial role in the body's stress response and helps regulate various physiological processes, including sleep.
Under normal circumstances, cortisol levels follow a natural daily pattern, with higher levels in the morning to help wake you up and lower levels in the evening to promote sleep. However, chronic stress, certain medical conditions, or disruptions to the body's natural rhythms can lead to an imbalance in cortisol levels, which can impact sleep in several ways.
Different Ways Cortisol Impacts Sleep
Insomnia
Elevated cortisol levels, particularly at night, can interfere with your ability to fall asleep or stay asleep. Stressful situations or anxiety can trigger the release of cortisol, making it difficult to relax and quiet your mind for sleep.
Fragmented sleep
Increased cortisol levels can cause sleep fragmentation, leading to frequent awakenings throughout the night. This can result in a poorer quality of sleep and leave you feeling tired and unrested.
Delayed sleep onset
Cortisol is involved in regulating the sleep-wake cycle, and disruptions in its normal pattern can delay the onset of sleep. Higher cortisol levels in the evening can keep you more alert and make it harder to fall asleep at your desired bedtime.
REM sleep suppression
Cortisol has been found to suppress rapid eye movement (REM) sleep, which is the stage of sleep associated with dreaming and cognitive restoration. Reduced REM sleep can negatively impact memory, learning, and emotional regulation.
Strategies That Can Help Regulate Cortisol
Regulating cortisol levels can help promote better overall health and improve sleep. To maintain healthy cortisol levels, it's particularly important to manage stress effectively. Adopting relaxation techniques, practicing good sleep hygiene, engaging in regular exercise, and maintaining a balanced lifestyle can help regulate cortisol levels and improve sleep quality.
Stress management
Chronic stress is a significant contributor to elevated cortisol levels, so engaging in stress management techniques can be effective in reducing cortisol. Consider incorporating practices such as meditation, deep breathing exercises, yoga, mindfulness, or other activities you find relaxing and enjoyable.
Regular exercise
Physical activity has been shown to help regulate cortisol levels. Aim for regular exercise, which can include aerobic activities, strength training, or any form of physical activity that you enjoy. However, avoid intense exercise close to bedtime, as it can increase cortisol levels and interfere with sleep.
Establish a consistent sleep routine
Maintaining a regular sleep schedule can help regulate cortisol levels. Go to bed and wake up at the same time each day, even on weekends. Create a relaxing pre-sleep routine to signal your body that it's time to wind down. Avoid stimulating activities and bright screens before bedtime, as they can inhibit the natural decrease in cortisol.
Improve your sleep environment
Create a sleep-friendly environment that promotes relaxation. Ensure your bedroom is dark, quiet, and at a comfortable temperature. Use comfortable bedding and a supportive mattress. Consider using techniques such as white noise or calming music to help you relax and drift off to sleep.
Balanced diet
A healthy and balanced diet can contribute to cortisol regulation. Avoid excessive consumption of caffeine and alcohol, as they can disrupt sleep and impact cortisol levels. Instead, focus on a nutrient-rich diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
Social support
More and more research shows the beneficial impact of good relationships on your health. Building and maintaining strong social connections can help buffer the impact of stress and reduce cortisol levels. Spend time with supportive friends and family, join social groups or clubs, and cultivate positive relationships.
Relaxation techniques
Engage in relaxation techniques throughout the day to help reduce cortisol. Deep breathing exercises, progressive muscle relaxation, guided imagery, and aromatherapy are some techniques that can promote relaxation and lower stress levels.
Seek professional help
If chronic stress or high cortisol levels persist despite self-help strategies, it may be beneficial to seek guidance from a healthcare professional. Our Village Green nutritionists can evaluate your specific situation and provide further personalized recommendations. Cortisol testing is also available.
Supplements
Ashwagandha
Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine to help the body cope with stress. It may help reduce cortisol levels and promote relaxation. Research has shown that ashwagandha supplementation can help improve stress response and reduce anxiety.
Rhodiola rosea
Rhodiola is another adaptogenic herb that may help regulate cortisol levels and support stress adaptation. It has been studied for its potential to reduce stress-related fatigue, enhance mood, and improve overall well-being.
Omega-3 fatty acids
Some studies suggest that omega-3 supplementation can help modulate cortisol levels and improve mood.
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PATHWAY
Ashwagandha Extract 500 MG
No reviews
$33.79
$51.99
Ashwagandha is a beloved herb in the Ayurvedic pharmacopeia that has recently gained popularity outside of Ayurveda—and for good reason. While Ashwagandha brings a long list of benefits to the body, it is historically known as an Adaptogen. Ashwagandha supports the body’s resiliency to stress, while it also brings the amazing ability to energize and calm at the same time. Ashwagandha Extract is believed to help create and maintain vitality, energy, rejuvenation, and to avoid insomnia and other nervous conditions. The plant, scientifically designated as Withania somnifera, grows throughout India, the Middle East, and in parts of Africa. It contains steroidal lactones known as withanolides, which have been shown through scientific studies to be responsible for the health-promoting benefits of the plant.Features
Standardized Ashwagandha Extract from Sabinsa, a world leader in Ayurvedic herbal extracts
500mg per capsule, standardized to 7% Withanolides
Standardized Ashwagandha Extract has been used in numerous clinical studies, continuously showing its effectiveness against inflammation for over 40 years
Gluten Free, Non GMO and Vegan
Contains No dairy, wheat, gluten, corn, eggs, peanuts, soy, tree nuts, fish, shellfish, sesame, preservatives, artificial colors or flavors
Benefits
Ashwagandha Extract 500 mg Supports Energy and a Healthy Response To Stress.
Helps maintain healthy cortisol levels.
Helps reduce fatigue and improve energy.
Acts as an adaptogen, helping to maintain the body’s healthy response to physiological and psychological stress.
Helps maintain mental focus and acuity.
Helps improve physical performance and strength.
Helps maintain a positive outlook.
Helps promote restful sleep.
Helps maintain healthy blood sugar levels.
Helps mitigate oxidative injury caused by nervous tension.
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PATHWAY
Adrenal Support
No reviews
$26.64
$40.99
Supports Healthy Stress LevelsStress can weaken your health by demanding excess work by the endocrine, nervous, and immune systems. Taking nutrients that help the body to adapt to stressful challenges may help restore energy and vitality. Pathway Adrenal Support contains key herbs along with select vitamins and amino acids to support the body’s stress response. Suggested Use: 1 capsule 2 times daily
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PATHWAY
Super Omega-3 EC
1 review
$30.54
$46.99
Enteric Coating Reduces Fish Burps Super Omega-3 is molecularly distilled for purity and contains high concentrations of the essential fatty acids Omega-3 EPA & DHA (300 mg & 200 mg respectively). Omega-3 fatty acids are very important, supportive nutrient of cardio health as well as brain and ocular health. Each softgel is enteric coated to eliminate the odor and fishy aftertaste typically associated with taking a fish oil capsule. Enteric coating also protects the softgel capsules from being digested in the stomach and allows the fish oil to reach to the lower GI tract for absorption. Suggested Use: 1 softgel 2 times daily
Phosphatidylserine
Phosphatidylserine is a phospholipid that plays a role in cellular function, including the regulation of cortisol. It has been studied for its potential to support a healthy stress response and reduce cortisol levels, especially with athletes.
Magnesium
Magnesium is an essential mineral that plays a role in various physiological processes, including stress response. It can help relax the muscles and promote relaxation. Research shows that magnesium supplementation may help modulate cortisol levels and improve sleep quality.
It may take time to find the best strategies that work for you, to manage your cortisol. Consistency and a comprehensive approach are key to achieving balanced cortisol levels and promoting better sleep and overall well-being.
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PATHWAY
Phosphatidyl Serine Complex 500mg
No reviews
$40.29
$61.99
Phosphatidylserine (PS) is a phospholipid molecule and a major component of cell membranes, particularly within nerve cells of the brain. PS plays an important role within the cell membrane contributing to cell to cell communication and helping to maintain the fluid structure of the membrane so vital to normal cell function. Our PS is sourced from lecithin which also contains other important phospholipids that contribute to the overall function of the cell. In addition to these phospholipids, this formula also contains a variety of fatty acids that are integral to brain health and function. Features
SerinAID Phosphatidylserine manufactured by Chemi Nutra, a world leader in the research and manufacturing of soy-derived phospholipids.
SerinAID® is the most well-studied form of PS available as most of the studies done on PS in the past 15 years have used Chemi Nutra’s PS.
Provides a complex of major phospholipids along with associated fatty acids.
Easy to swallow soft gel capsule.
Gluten Free.
Benefits
SerinAID has been shown in numerous scientific studies to support memory, attention, learning, mental acuity, concentration, and improved mood.
SerinAID brand of phosphatidylserine (PS) helps provide structural support for brain cell membranes, critical for normal, healthy brain function.
PS, by contributing to healthy cell membranes is intimately involved in the release, binding, and activity of neurotransmitters such as acetylcholine, dopamine, and serotonin; all necessary for normal healthy brain function.
PS helps support normal, healthy glucose utilization in the brain. This is an essential function as the brain’s preferred source of energy is glucose.
In addition, PS helps promote healthy levels of the stress hormone cortisol, which when produced in excess can have a negative impact on healthy brain function.
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PATHWAY
Magnesium Glycinate 400Mg
1 review
$30.54
$46.99
Highly Absorbable MagnesiumMagnesium plays an essential role in hundreds of cellular reactions in they body, and is considered one of the most important minerals. In the U.S., magnesium deficiency is common, and can result from depleted soil, digestive issues, chronic diseases, and medication use. Symptoms of magnesium deficiency include leg cramps, insomnia, muscle pain, anxiety, high blood pressure, blood sugar imbalances, fatigue, migraines, and osteoporosis. Pathway Magnesium Glycinate is a chelated form of magnesium which provides high levels of absorption and bioavailability and is an ideal recommendation for individuals wanting to correct a magnesium deficiency. Suggested Use: 3 capsules daily
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