Ditch Stress

It’s 2 a.m., and you’re wide awake, clutching your blanket, scrolling endlessly through your phone. Your mind races, intrusive thoughts swirl, and sleep feels like an impossible dream. If this sounds familiar, you’re not alone.

There’s nothing worse than tossing and turning all night, feeling like restful sleep is just out of reach. You lie down, hoping for peace, but instead, you’re left staring at the ceiling, scrolling through your phone, or flipping your pillow to the cold side for the hundredth time. Sleep struggles can be incredibly frustrating and emotionally draining, especially when you know how important it is but just can’t seem to get it.

Why Sleep is Important

Lack of quality sleep isn’t just inconvenient; it’s a major roadblock to good health, mental clarity, and effective stress management. Sleep plays an essential role in keeping us healthy, both physically and mentally. It’s during sleep that our bodies repair themselves, our brains process emotions, and our stress levels reset. 

Poor sleep, however, creates a cascade of negative effects. Chronic sleep deprivation can increase the risk of anxiety, depression, heart disease, and even a weakened immune system. Cortisol, our body’s primary stress hormone, has a profound impact on sleep quality. When cortisol levels remain elevated—often due to prolonged stress—it can disrupt your ability to fall asleep, stay asleep, or feel rested.

Sleep isn’t just about resting. It’s a cornerstone of physical health, mental well-being, and emotional resilience. Without proper sleep, stress piles up, emotions run high, and even everyday tasks feel overwhelming. Quality sleep is one of the most powerful tools for managing stress and promoting resilience, and yet, stress—particularly high cortisol levels—is often the very thing disrupting it.

The Science Behind Cortisol and Sleep

Cortisol is produced by the adrenal glands and plays a crucial role in our circadian rhythm. Under normal conditions, cortisol levels peak in the morning and taper off in the evening. However, chronic stress can disrupt this rhythm, leading to consistently high levels at night. This not only keeps you alert but also suppresses melatonin production, delaying your sleep onset and reducing sleep quality.

Over time, high nighttime cortisol can push you into a state of hyperarousal, where your body remains on high alert even when you’re exhausted. This is the “tired but wired” effect. This creates a feedback loop where poor sleep increases cortisol levels, and high cortisol further disrupts sleep, leaving you caught in a cycle of fatigue and stress.

So, let’s explore what “cortisol sleep” looks like and how it manifests in common sleep disturbances.

Doomscrolling for Hours

Ever found yourself endlessly scrolling on your phone, long after you should have been asleep? This behavior often comes from a mix of anxiety and high cortisol levels. Cortisol, the stress hormone, keeps your body in a heightened state of alertness, making it hard to wind down. Instead of drifting off, you’re caught in an information loop that stimulates your brain further, delaying the production of melatonin—the hormone responsible for sleep. This vicious cycle leaves you wide awake when you should be dreaming.

How to Break the Cycle: Set a strict screen curfew an hour before bedtime. Replace your phone with a calming activity like reading or journaling to signal to your brain that it’s time to relax.

Clutching a Blanket While You Sleep

If you find yourself gripping your blanket tightly in your sleep, it could be a sign of high cortisol keeping your body in a state of tension. Cortisol is designed to keep you on high alert during times of stress, but when it’s elevated at night, it can cause your muscles to remain tense even when you’re trying to relax.

What to Try: Deep breathing exercises or progressive muscle relaxation before bed can help release physical tension and signal to your body that it’s safe to rest.

Muscle Twitches Right Before Falling Asleep

Have you ever felt a sudden jolt or twitch just as you’re drifting off? These hypnic jerks are often linked to an overactive nervous system fueled by—you guessed it—high cortisol. When cortisol levels are elevated, your body struggles to transition from wakefulness to the deep relaxation needed for sleep.

Solution: Magnesium supplements or a warm Epsom salt bath before bed can help calm your muscles and lower cortisol levels.

Waking Up at 3 AM Most Nights

This is one of the classic signs of high cortisol. Normally, cortisol follows a natural rhythm, peaking in the morning to help you wake up and tapering off at night. But when stress dysregulates this rhythm, cortisol can spike in the early hours of the morning, pulling you out of deep sleep and leaving you wide awake.

Fix: Avoid caffeine in the afternoon, and try a bedtime routine that includes stress-lowering techniques like meditation or journaling. Herbal teas like chamomile or valerian root can also help regulate cortisol.

Needing White Noise

If you can’t fall asleep without white noise, it might be because your brain is on high alert. Elevated cortisol makes you hypersensitive to sounds, so white noise helps drown out other noises that might wake you up.

How to Adapt: While white noise can be helpful, pairing it with mindfulness exercises can train your brain to relax without needing external stimuli.

Flipping Your Pillow to the “Cold Side”

If you find yourself constantly flipping your pillow to the cool side, it’s likely because cortisol disrupts your body’s ability to regulate temperature. High cortisol levels can lead to increased body heat, making you uncomfortable.

What Helps: Keep your bedroom cool and invest in cooling bedding. Practicing stress-reducing techniques throughout the day can also help lower cortisol levels at night.

Biting Your Cheek in Your Sleep

Grinding your teeth or biting your cheek is often a subconscious response to stress. High cortisol levels can trigger jaw tension, which carries over into your sleep.

What to Do: A mouthguard can protect your teeth and cheeks, but addressing the root cause of stress with relaxation techniques, therapy, or regular exercise will provide long-term relief.

Having to Pee Multiple Times Before Falling Asleep

Ever noticed that you suddenly need to pee several times before bed? High cortisol levels stimulate your nervous system, which can make your bladder more active. This is part of your body’s fight-or-flight response, even if there’s no immediate danger.

Quick Fix: Limit fluids an hour before bed, but also focus on calming activities to help your body shift out of fight-or-flight mode.

Getting Annoyed with How Tight Your Blankets Are Around You

Feeling overly sensitive to the weight or tightness of your blankets can be another sign of an overactive nervous system. When cortisol is high, even small discomforts feel exaggerated.

Try This: Weighted blankets can provide soothing pressure that calms the nervous system and reduces stress.

Sleeping in the Fetal Position

Curling up tightly in the fetal position can be a subconscious attempt to self-soothe when stress levels are high. High cortisol can make you feel vulnerable, and this position mimics the comfort and safety of the womb.

What to Consider: Yoga or gentle stretches before bed can help you feel more secure and relaxed, encouraging a more open and relaxed sleeping posture.

Overwhelmed by Intrusive Thoughts the Moment You Lie Down

High cortisol can make your brain hyperactive, flooding it with intrusive thoughts the moment you try to relax. This is because cortisol keeps your mind in problem-solving mode, even when there’s nothing to solve.

How to Manage: Keep a notepad by your bed to jot down any pressing thoughts. Practicing mindfulness meditation can also help quiet your mind and reduce the impact of intrusive thoughts.

How Cortisol Impacts Your Sleep Stages

Beyond specific disturbances, high cortisol disrupts the natural flow of your sleep stages. Normally, your body cycles through light sleep, deep sleep, and REM sleep multiple times a night. Elevated cortisol, however, reduces the time spent in deep and REM sleep, which are critical for physical repair and emotional processing. This can leave you feeling groggy and unrefreshed, no matter how many hours you spent in bed.

Why Your Evening Habits Matter

The things you do leading up to bedtime have a significant impact on your cortisol levels. Activities like watching high-stress TV shows, working late, or engaging in heated arguments can spike cortisol right before bed. On the flip side, calming activities—like reading a relaxing book, practicing gratitude, or enjoying a warm cup of herbal tea—can signal to your body that it’s time to wind down.

Tips to Lower Cortisol Before Bed
To break the cycle of elevated cortisol and improve your sleep quality, incorporate these strategies into your evening routine:

1. Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or guided meditation can signal your body to shift out of fight-or-flight mode.
2. Limit Screen Time: Reduce your exposure to screens at least an hour before bed. Consider using blue-light-blocking glasses if you must use devices.
3. Establish a Bedtime Routine: A consistent pre-sleep routine—such as reading, taking a warm bath, or journaling—can help signal your body that it’s time to wind down.
4. Avoid Caffeine and Alcohol: These substances can elevate cortisol levels and disrupt your sleep architecture.
5. Try Adaptogens: Supplements like ashwagandha or magnesium may help regulate cortisol levels and support relaxation.
6. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet to minimize sensory distractions.

Long-Term Effects of Sleep Deprivation Due to High Cortisol

Chronic sleep disturbances caused by elevated cortisol don’t just affect your nights; they spill over into your days. Prolonged sleep deprivation can lead to issues like weight gain, a weakened immune system, difficulty concentrating, and increased risk of anxiety and depression. Recognizing the role cortisol plays and addressing it is a crucial step in breaking this cycle.

Practical Steps to Lower Cortisol for Better Sleep

Here are some actionable ways to regulate cortisol and improve your sleep quality:

1. Regular Exercise: Moderate physical activity during the day can help regulate cortisol levels and improve sleep quality.
2. Healthy Eating: Incorporate cortisol-lowering foods like fatty fish, dark chocolate, and leafy greens into your diet.
3. Consistent Bedtime: Going to bed and waking up at the same time every day helps regulate your circadian rhythm.
4. Stress Management: Practices like yoga, meditation, and journaling can lower cortisol and promote relaxation.
5. Professional Support: If high cortisol persists, consult a healthcare professional for guidance and potential testing.

Why Understanding Cortisol Matters for Better Sleep

High cortisol isn’t just an annoyance; it’s a signal from your body that stress levels are too high. While some stress is natural and even helpful, chronic stress disrupts your sleep and overall well-being. Addressing the root causes of elevated cortisol—whether it’s work stress, emotional struggles, or lifestyle factors—is essential for restoring restful sleep and promoting resilience.

By recognizing how these sleep disturbances are connected to cortisol, you can take targeted steps to break the cycle and reclaim your nights. Sleep isn’t just a luxury—it’s your body’s reset button, giving you the strength to face each day with clarity and calm. Remember, good sleep isn’t just about feeling rested—it’s a cornerstone of resilience, mental health, and overall well-being. 

Remember: There’s no such thing as perfect sleep. It’s okay if you don’t sleep through the night—getting the sleep you can is enough. You’ll be able to function the next day, even if your anxiety tells you otherwise.

Reflect: Take a moment to think about your current wind-down routine. What’s one small change you could make to help you sleep better tonight?

Reframe: Instead of saying, “I’m not sleeping, this is terrible,” try shifting your perspective to, “I choose to rest instead of resist being awake.” Sometimes, embracing the rest can be just as rejuvenating as sleep itself.

Remember, your body’s need for rest is not a burden—it’s a sign that you’re doing the work of healing and restoring yourself. The next time you’re struggling to sleep, try to gently guide your body toward calm with a little compassion, and know that tomorrow is another chance to try again.