Sleep is an extremely important element of health, with a crucial impact on our regeneration, well-being and hormonal balance. One of the main hormones regulating our body at night is cortisol, known as the stress hormone. While cortisol plays an essential role in mobilizing the body in response to stress, its excess, especially due to poor sleep, can lead to serious health issues. In this article, we'll take a look at how sleep affects cortisol levels and how improving sleep quality, combined with adaptogens, can help naturally reduce stress and improve health.
How does sleep affect cortisol levels?
Cortisol, secreted by the adrenal glands, performs a variety of functions, including regulating metabolism and supporting the body’s response to stress. Its level fluctuates throughout the day, reaching the highest point in the morning to mobilize the body for action and drops in the evening, allowing for regeneration.
Sleep, especially deep REM sleep, plays a key role in lowering cortisol levels, which in excess can lead to chronic stress, weakened immunity and cardiovascular issues. Proper sleep quality is essential to maintaining hormonal balance, including a healthy cortisol level.
Unfortunately, poor sleep—both too short and shallow—can cause cortisol levels to remain elevated for a prolonged period, disrupting the body's functions and contributing to chronic stress, mood disorders and anxiety.
Ineffective sleep raises cortisol levels
A lack of proper rest puts the body into a state of permanent stress, resulting in chronic cortisol production. Prolonged stress caused by insufficient sleep can lead to:
- Hormonal imbalance – Excess cortisol can negatively impact other hormones, including melatonin, which regulates the sleep cycle, and serotonin, responsible for mood.
- Sleep problems – High cortisol levels can lead to insomnia, frequent waking during the night, and shallow sleep, which only exacerbates the problem.
- Weakened immune system – Prolonged stress raises cortisol levels, which in excess weakens the immune system, making the body more susceptible to infections.
How to improve sleep quality and lower cortisol levels?
Improving sleep quality is one of the most effective ways to combat stress and high cortisol levels. Here are some proven methods to improve sleep quality:
1. Avoid screens before bedtime
The blue light emitted by TVs, phones, or computers affects melatonin production, the sleep hormone. Avoid using these devices at least an hour before bedtime to allow your body to naturally prepare for sleep.
2. Maintain good sleep hygiene
Consistency in sleep is key to maintaining hormonal balance. Create a relaxing pre-sleep routine, such as a bath, meditation, or playing calming nature sounds. This will help your body relax faster and allow for better sleep.
3. Soothing herbs
Teas made from lemon balm, chamomile, lavender, or passionflower help calm the nervous system and prepare the body for peaceful sleep. This is a natural way to improve sleep quality and reduce cortisol levels.
4. Adaptogens – natural support for hormonal balance
Adaptogens are herbs and mushrooms that help the body cope with stress and support hormonal balance, including cortisol regulation. Regular use of adaptogens can improve sleep quality, reduce stress, and enhance the body's ability to regenerate. Some adaptogens that help reduce cortisol levels and improve sleep include:
- Ashwagandha – One of the most effective adaptogens, it has strong cortisol-reducing properties. It has a calming effect, improves sleep quality, and supports the body’s recovery after a stressful day.
- Rhodiola Rosea – Known for its anti-stress effects, it helps reduce fatigue and improves the body’s ability to adapt to challenging conditions. Regular use improves both mood and sleep quality.
- Reishi – A mushroom with powerful adaptogenic properties, traditionally used in Chinese medicine. Reishi supports hormonal balance, reduces cortisol levels, and improves sleep quality, particularly during times of high stress. It also has anti-inflammatory effects and aids the body’s regeneration during sleep.
- Holy Basil (Tulsi) – A herb that helps stabilize cortisol levels and alleviates stress, thus supporting deep and restorative sleep.
Read also: Ashwagandha or Reishi? Which adaptogen to choose for stress and sleep problems?
5. Relaxation techniques
Meditation, yoga, and deep breathing are techniques that help reduce tension and stress, thus lowering cortisol levels. Regular use of these practices before sleep promotes deep rest and improves sleep quality.
Adaptogens from Ollywell – natural support in the fight against stress
If you want to effectively support your hormonal balance and improve your sleep quality, Ollywell’s adaptogens will be an excellent aid. Ollywell offers high-quality extracts from plants such as Ashwagandha, Reishi, and Holy Basil, which will help reduce cortisol levels, improve sleep quality, and help you better cope with stress.
Ollywell ensures the highest quality of its products by using modern extraction methods that preserve the full range of active ingredients. As a result, Ollywell’s adaptogens provide natural, effective support for your health, helping you maintain hormonal balance and improve your quality of life.
See also: Ollywell – quality you can trust
