How to reduce cortisol and lower your early-morning anxiety

Katie Teague
Young woman meditating in her living room.
Meditation and exercise are just two ways to help lower cortisol levels. (Getty Images) (Halfpoint Images via Getty Images)

If you find yourself waking up in the middle of the night, unable to fall back asleep, it could be your cortisol levels. Cortisol, also known as the stress hormone, plays an important role in how your body responds to stress. And when those levels are elevated, it can throw off your circadian rhythm, contribute to late-night and early-morning anxiety, and impact your overall health.

Managing higher cortisol levels effectively can reduce early-morning anxiety and improve your health. However, reducing cortisol requires lifestyle changes, including what you eat and how much sleep you're getting.

We'll help you find ways to naturally lower your cortisol, as well as safe supplements you can take to help balance your cortisol levels. For better sleep, check out the best pillows for every type of sleeper. And if something else is causing you to lose sleep, you may want to consider one of the best online therapy services.

Content concerning mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional for questions about your health.

If you've had high levels of cortisol for some time, you may begin to notice some of these symptoms, according to the Cleveland Clinic.

  • Weight gain in your face and abdomen

  • Fatty deposits between your shoulder blades

  • Purple stretch marks on your abdomen

  • High blood sugar

  • High blood pressure

  • Muscle weakness in your arms and thighs

  • Excessive hair growth — for instance, on your face (for females)

If your cortisol levels are higher than usual, there may be several factors at play.

You're experiencing chronic stress: Stress can trigger signals within the body that cause your adrenal glands to release cortisol hormones, according to Healthline. "The body's stress response system is usually self-limiting," the Mayo Clinic says. So once your stress levels come down, your cortisol levels will generally return to normal.

You're on a high dose of corticosteroid medications: If you're taking large amounts of corticosteroid medications to treat another condition, your cortisol levels may increase, according to the Cleveland Clinic.

You have adrenal gland tumors: Excessive growth of adrenal tissue can trigger excess production of cortisol, the Cleveland Clinic says.

You're having issues with your pituitary gland: When your pituitary gland under- or overproduces hormones, it triggers the adrenal glands to release more cortisol, Healthline says.

Making lifestyle changes can help you naturally reduce your cortisol levels. Here are some things you can try:

Getting a good night's sleep can help manage stress, the Cleveland Clinic says. On the other hand, if you don't get enough sleep, it can increase your cortisol levels. You should aim for seven to nine hours of sleep each night.

Exercise is a great way to manage stress and lower your cortisol levels, according to Baptist Health. You should aim for at least 150 minutes of low- to moderate-intensity exercise per week. You can even try doing your exercise routine in the morning to help reduce your anxiety.

Mindfulness exercises, including meditation and deep breathing exercises, can help reduce cortisol levels and alleviate anxiety. Regular practice can help you manage stress more effectively.

A balanced diet rich in whole foods can help regulate cortisol levels, while foods high in sugar and refined carbohydrates can cause cortisol levels to spike. Opt for foods rich in omega-3 fatty acids, antioxidants and magnesium to reduce your cortisol.

Caffeine and alcohol can increase cortisol levels and disrupt sleep patterns, increasing your risk of anxiety. Additionally, drinking caffeine as soon as you wake up can cause levels of cortisol to spike, so it's best to wait a couple of hours after waking to drink your daily cup of coffee. For both alcohol and caffeine, try to limit your consumption, especially in the hours leading up to bedtime.

Changing your diet and eating nutrient-rich foods can help lower your cortisol levels. Here are some foods you should be adding to your grocery list, according to the Cleveland Clinic.

  • Foods high in omega-3 fatty acids, like avocados, salmon, olive oil, walnuts and chia seeds

  • Foods high in vitamin B, like beef, chicken and eggs

  • Magnesium-rich foods, like bananas, broccoli, dark chocolate and spinach

  • Protein-rich foods, like almonds, tuna and peanuts

  • Gut-healthy foods, like Greek yogurt, kombucha and sauerkraut

There are over-the-counter supplements that can help with stress management and, in turn, lower cortisol levels, according to the National Institutes of Health. However, simply taking a supplement may not always work if the root of your problem lies elsewhere. Consult with a healthcare professional before taking any new supplements to make sure they're right for you.

  • Ashwagandha: This herb is known to reduce anxiety and stress, which helps balance cortisol levels.

  • Lavender: This herb can be used in aromatherapy to treat stress and anxiety. Additionally, lavender oil can help you relax and fall asleep. Some studies show that lavender can help reduce salivary cortisol levels, according to the NIH.

  • Omega-3 fatty acids: If you're not getting enough omega-3 in your diet, a supplement like fish oil could help reduce your morning cortisol levels.

  • Rhodiola: This herb can help manage daily stress and reduce cortisol levels, per the NIH.

As mentioned above, relaxation techniques such as meditation and breathing exercises can help lower your stress levels, and therefore lower your cortisol.

If you're new to these techniques, you can start with an easy deep breathing exercise, like the 3-3-3 method: Breathe in for three seconds, hold that breath for three seconds, then exhale for three seconds. You can also follow a guided meditation or practice some simple yoga poses.

Experiment to find what works best for you, and continue practicing the technique you choose for around 15 minutes each day, and whenever you feel anxious.

Advertisement