Elevated Cortisol Levels Due to Poor Sleep Hygiene.

A Deep Dive into the Consequences and Solutions

As your coach I am here to help you create a calm, conscious and confident life so that you can go share your story of how you got there, the lessons you learned and what you built as a consequence of your experiences and the expertise you have gained along the way. My dream is that together we build a movement of Brave New Girls supporting one another to do great things for people and the planet. So what’s stopping you living your best life?

In many cases when you feel stressed, anxious, moody and experiencing unexplained weight gain, the culprit is cortisol, the stress hormone, being elevated and not coming back down to give your body and mind a break. In this article we are going to look at sleep and its impact on cortisol, and therefore your life. 

Could your anxiety or weight gain be due in part to poor sleep?

It’s so tempting to keep binging on that Netflix series late into the night, or carousing with mates or pottering about the house ‘just’ doing this before bed. It’s fine, there are no sleep police on a drive-by to check if your lights are out. But lack of sleep shoots up your cortisol and with that comes mood swings, anxiety and eventually that bulge around your middle. So if you want a cruising cortisol for mental and physical well-being, getting more zeds is the way to go.

Poor sleep significantly raises cortisol levels, a stress hormone, leading to potential health issues like increased anxiety, weight gain, and high blood pressure. The fallout from elevated cortisol due to poor sleep can include a weakened immune system, impaired cognitive functions, and increased risk of chronic diseases like diabetes and heart disease.

In the bustling rhythm of modern life, sleep often becomes a casualty, leading to a cascade of physiological disturbances, prominently marked by elevated cortisol levels. Cortisol, known as the stress hormone, spikes significantly due to inadequate or disrupted sleep. This hormonal imbalance wreaks havoc on the body, manifesting in heightened anxiety, mood swings, and unwanted weight gain.

The Anxiety Connection: When sleep becomes erratic, cortisol levels don't follow their normal daily pattern. Instead of peaking in the morning and tapering off by night, they may remain consistently high. This alteration directly impacts the brain's amygdala, heightening anxiety. Individuals with disrupted sleep patterns often report increased feelings of stress and anxiety, a vicious cycle feeding into further sleep disturbances.

Mood Swings and Mental Health: Besides anxiety, elevated cortisol interferes with neurotransmitters responsible for mood regulation, like serotonin. The result is a tumultuous emotional landscape, with mood swings and increased susceptibility to depression. The lack of restful sleep also impairs cognitive functions, leading to irritability and decreased patience.

Weight Gain: Cortisol's effect on weight is twofold. Firstly, it triggers cravings for high-fat, sugary foods as a quick energy fix. Secondly, it promotes fat storage, particularly around the abdomen. The disrupted sleep-cortisol axis thus becomes a significant factor in weight gain and obesity.

10 Actionable Tips for Good Sleep Hygiene:

Improving sleep involves establishing a regular sleep schedule, creating a comfortable sleep environment, reducing screen time before bed, and managing stress through relaxation techniques.

The benefits of better sleep include lower cortisol levels, improved mood and mental clarity, stronger immune system, better weight management, and reduced risk of chronic diseases.  

Regular, restful sleep is essential for maintaining overall health and well-being: 

1.     Consistent Sleep Schedule: Stick to a regular bedtime and wake-up time, even on weekends.

2.     Relaxation Techniques: Practice meditation, deep breathing, or gentle yoga before bed.

3.     Optimize Your Sleep Environment: Ensure a dark, quiet, and cool bedroom.

4.     Limit Screen Time: Avoid screens at least an hour before bedtime.

5.     Moderate Caffeine and Alcohol: Reduce intake, especially in the hours before sleep.

6.     Physical Activity: Engage in regular, moderate exercise, but not right before bed.

7.     Comfortable Bedding and Temperature: Invest in a comfortable mattress and pillows, and maintain a bedroom temperature that's conducive to sleep, typically around 65°F (18°C). The right temperature is crucial as it helps your body regulate its internal thermostat, leading to uninterrupted and restful sleep.

8.     Pre-Sleep Ritual: Develop a calming routine before bed, like reading or taking a warm bath.

9.     Mindful Eating: Avoid heavy meals late in the evening.

10.  Manage Stress: Address daytime stresses through counselling, exercise, or hobbies. 

Adopting these practices can dramatically improve sleep quality, thereby reducing cortisol levels and mitigating its adverse effects on mood, anxiety, and weight.

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