Rethinking Cortisol: The Steroid Hormone
4/09/2025
Written by Emily Perkins
Many of us think of cortisol as the enemy, but it’s actually essential for our health. It’s a common misconception that high cortisol is always negative. The real concern is when its daily rhythm is disrupted, not simply when levels are elevated.
What can a disrupted rhythm look like?
Low morning cortisol - Hard to wake up, feeling groggy or foggy-headed and relying on caffeine just to function.
High daytime cortisol - Feeling constantly “switched on” or anxious, with poor focus, jitters and stress from even small triggers.
High evening/night cortisol - Cortisol stays elevated into the evening, creating a “tired but wired” state: exhaustion mixed with racing thoughts, trouble falling asleep or waking during the night.
Flat cortisol curve (burnout stage) - Energy remains low all day, motivation drops and immunity weakens, leading to frequent illness and ongoing fatigue.
The good news is that when cortisol rhythms are managed effectively, it can unlock more energy, sharper focus, better mood, stronger stress resilience and even deeper sleep!
How to manage cortisol to feel your best?
Morning:
Get natural light within 30–60 minutes of waking. Morning light exposure helps set your body’s internal clock and supports a healthy cortisol rhythm, making it easier to feel alert and awake.
Drink water after waking. Rehydrating in the morning helps restore fluid balance after sleep and supports energy and focus. Electrolytes can be useful if you’re dehydrated or very active.
Delay caffeine for 60–90 minutes. Waiting a bit before your first coffee allows your natural morning cortisol peak to do its job, which can help you avoid energy dips later in the day.
Daytime:
Exercise at a consistent time. Working out around the same time each day helps reinforce your natural cortisol rhythm and energy patterns.
Try cold exposure (1-2x per week). A short burst of cold (like a cold shower or ice bath) temporarily raises cortisol in a healthy way, which can support focus and improve mood.
Evening:
Dim the lights & unplug. Lowering light exposure and avoiding late caffeine or screens signals your body that it’s time to wind down.
Practice relaxation breathing. Slow, controlled breathing helps reduce evening cortisol and prepares your body for restful sleep.
Nutrition:
Grapefruit in the morning or midday. Compounds in grapefruit can slow the breakdown of cortisol, helping it stay active a little longer when timed earlier in the day.
Starchy carbs in the evening. Including foods like rice, potatoes or oats at night may help reduce evening cortisol and support more restful sleep.
Supplements (optional):
Ashwagandha. An adaptogenic herb shown in studies to help reduce stress and lower cortisol levels when taken regularly, supporting a calmer evening and better sleep.
Magnesium. An essential mineral involved in nervous system regulation; supplementing in the evening can help support relaxation, reduce stress hormones and improve sleep quality.
What is the role of cortisol in exercise and recovery?
Cortisol plays an important role in exercise and recovery. During workouts, a natural spike in cortisol is beneficial. It mobilises energy and helps drive the adaptations that make muscles stronger and more resilient. Long, intense sessions (typically over 75 minutes) can keep cortisol elevated for too long, which may slow recovery if rest and nutrition aren’t optimal. Cortisol increases glucose availability and releases amino acids, giving your body the raw materials needed for muscle repair and tissue recovery after training. It also helps moderate exercise-induced inflammation, preventing the immune system from overreacting and allowing repair to happen in a balanced way. A well-timed decline in cortisol in the evening supports the transition into restorative sleep, where much of muscle repair and nervous system recovery occurs.
Rather than seeing cortisol as the enemy, we can view it as a tool: when its rhythm is balanced, it supports performance, recovery and overall health.
