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Cortisol gets a bad reputation. It is associated with stress, anxiety, and sleepless nights. But cortisol itself is not the enemy. Your body is dependent on this hormone for its functioning.
And it is not whether cortisol rises or falls.
Cortisol circadian rhythm refers to the daily pattern that regulates this variation. When this rhythm is in sync, cortisol acts as a natural regulator for your cycle of activity and rest.
Consider Cortisol to Be Your Body’s Daily Signal
Your body is governed by an internal 24-hour clock known as the circadian rhythm. It helps regulate sleep, temperature, digestion, and hormones.
Cortisol is one of the hormones regulated by this system.
In a typical situation, cortisol starts to rise before you get out of bed. It tends to peak in the early morning and declines as day wears on. In the night, levels are usually very lower.
The timing of this is also very important because you need to be more alert during the day and less stimulated when it comes time to get some rest.
When the Timing Gets Disrupted
When your daily schedule does not match your built-in clock, it can disrupt the pattern of cortisol.
Staying up late, sleeping through the day, or having an unstable sleep schedule can disturb normal circadian signals.
Other possible influences include:
- Long-term stress
- Night-shift work
- Jet lag
- Irregular sleep schedules
- Light pollution nighttime light overexposure
- Certain medications
- Some medical conditions
In fact, these risk factors do not cause the development of cortisol disorders. But they can disrupt the signals that help conserve the accuracy of your body clock.
The Sleep Connection
Cortisol is not so distant from sleep.
Cortisol is typically lower at night. This aids in the body’s transition into a relaxed state. In the meantime, cortisol rises as morning approaches and prepares you for being awake.
This timing can easily become unpredictable if your sleep schedule is consistently disrupted. You might feel it hard to sleep, wake up at night, or be tired when you should be alert.
However, many things can cause these symptoms. They should never be used independently for the diagnosis of a cortisol issue.
Simple Ways to Get the Most Out of Your Body Clock
You do not need to have a complex procedure for good circadian timing.
Start with consistency. Make sure that you are waking up and sleeping at the same time every day (and this also includes weekends).
Use morning light. Ten to thirty minutes of natural light directly after waking can be incredibly effective in helping maintain your circadian rhythm.
Stay active during the day. Exercise plays an important role in providing exercise and daily rhythms.
Dim things down at night. Bright light should be avoided before bedtime, indicating the day is over.
The Bigger Picture
The cortisol circadian rhythm is a part of bigger biological system. It aligns your inner clock with the cycle of sleep and wakefulness.
Instead of just looking at cortisol levels, it helps to address when they are active too. A healthcare professional can help find the reason and activity appropriate, if fatigue, sleep problems or other issues persist.
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