Wired And Tired? Natural Ways To Bring Cortisol Down

Chronically high cortisol levels can be detrimental, particularly affecting metabolic health, anxiety, blood pressure and sleep quality. 

Luckily, there are several things that can be done to keep cortisol levels in check.

“I used to wake up, train hard and drink coffee, all before 7 am. I thought I was doing the right thing, but it left me exhausted and overstimulated. Once I started syncing my habits I felt calmer, more steady and less like I was just running on fumes.” — Jo Brown, Functional Medicine Practitioner

Why we need cortisol

Cortisol is often negatively labelled the stress hormone. It’s the “bad guy” and generally given a bad rep, but we need cortisol to survive. 

It is a steroid hormone made by the adrenal glands that helps your body use energy, manage blood sugar, support immune function and respond effectively to stress. 

When your cortisol levels are in sync, you wake up sharp and, at night, get to sleep with ease.

The problems come when the pace of modern life intervenes. Our stress systems are often pushed to the maximum as a result. 

When cortisol stays too high due to ongoing stress, poor sleep and unstable blood sugar, it throws things off balance. It can make your body store more fat around your middle, raise blood pressure, weaken your immune system, make sleep worse and leave you feeling burned out.

That’s because too much cortisol, in the context of chronic stress, keeps your nervous system on high alert, which makes it harder to relax and recover.

In this piece, we present some ways to lower cortisol naturally.

Is high cortisol a widespread health concern?

Sustained high cortisol from ongoing psychological stress can disrupt nearly all processes in the body, significantly increasing the risk for the most common causes of morbidity and mortality worldwide. 

The World Health Organisation (WHO) recognises low-level, prolonged psychological stress and the resulting HPA axis (hypothalamic-pituitary-adrenal) dysregulation as a factor in diseases primarily driven by genetic, environmental and lifestyle factors.

How stress leads to high cortisol:

Alarm system activation: When you perceive a threat, i.e. running away from a tiger, or running late for a deadline, your brain (the hypothalamus and amygdala) triggers your adrenal glands. 

Cortisol release: The adrenal glands then release the hormone cortisol to increase blood sugar for energy, enhance glucose use in the brain, and prepare tissues for action. Therefore, you can have better chances of getting to safety.

Prolonged activation: If stress doesn't go away, however, this system stays switched ‘on’, preventing cortisol levels from returning to baseline. Another term for this is ‘chronic stress response’.

How exactly do cortisol imbalances drive disease states?

Sustained psychological stress, sleep disruption and blood sugar volatility (unpredictable swings between high and low blood sugar) can lead to cortisol being released more often and in higher amounts than the body can comfortably handle. 

The knock-on effect is that cortisol in higher amounts contributes directly to central weight gain, elevated blood pressure, poor metabolic health and reduced sleep quality. 

It can also increase feelings of anxiety by keeping the nervous system in a heightened state of alert.

Recent studies have shown that chronic cortisol elevation is strongly associated with insulin resistance and abdominal fat storage. 

That’s because cortisol promotes gluconeogenesis in the liver, increases appetite, and favours the accumulation of visceral fat, which is metabolically active and inflammatory. 

Yet, cortisol is not always the only factor at play when it comes to ‘cortisol-belly’. In certain cases, it may be part of a complex picture involving other physiological factors.

High cortisol in the evening blunts melatonin production, making it harder to fall and stay asleep. 

This then creates a feedback loop where sleep deprivation further raises cortisol the next day, perpetuating the cycle. 

Reduced sleep also affects appetite-regulating hormones like leptin and ghrelin, increasing the likelihood of overeating and poor food choices.

Immune regulation is another casualty of chronically raised cortisol. 

Although cortisol has anti-inflammatory effects in the short term, chronic elevation actually impairs immune function in the long term. 

It lowers lymphocyte production and affects natural killer cell activity, making the body more susceptible to infections and slowing down recovery from illness or injury.

What do healthy cortisol levels look like?

Cortisol follows a natural rhythm that rises and falls over a 24-hour period. This pattern, known as the diurnal rhythm, supports energy, alertness and recovery. 

The highest levels appear shortly after waking and decline gradually until their lowest point late at night.

In a well-regulated system, cortisol peaks in the first 30 to 45 minutes after waking. This surge, known as the cortisol awakening response (CAR), helps the body generate energy and mental clarity for the day ahead. From mid-morning onwards, levels slowly decrease. 

Cortisol then reaches its lowest point in the late evening, typically approaching midnight. This drop is essential to signal the body to release melatonin, the hormone responsible for restful, uninterrupted sleep.

And, it isn't always high cortisol that's problematic. Functional Medicine Practitioner, Jo Brown explains: “That wired but tired feeling, it can be a sign of low cortisol, not just high cortisol, and a sign that your rhythm is off”.

It's generally not beneficial to have consistently low cortisol in the morning, as your body needs a natural peak to wake you up and provide energy. 

Low morning cortisol must be balanced with the need for a normal morning rise, which supports alertness and a healthy stress response.

However, if your morning cortisol is too high, causing anxiety or insomnia, then lowering that excessive surge is beneficial for better mood, focus, and sleep.

Checking your cortisol balance can be done through a few at-home methods:

Saliva testing often involves collecting several saliva samples at different times throughout the day at home to map out your diurnal rhythm.

Urinalysis (urine test), involving a 24-hour urine collection, is another common method to measure overall cortisol output throughout the day.

Blood tests are used for cortisol testing at home, typically via a convenient finger-prick method.

10 ways to balance cortisol daily

 1. Structured training: High-intensity workouts, such as long-distance running or excessive HIIT, can increase cortisol production, especially if performed without sufficient recovery. And, it’s worth noting that intense evening workouts can also increase late-day cortisol. Therefore, training earlier in the day supports the natural decline of cortisol for the best chances of restful sleep. If you are exercising past 5pm, it's recommended to focus on low-impact exercises like yoga, Pilates, walking, or light strength training.

 2. Maintain steady eating patterns: Cortisol rises when blood glucose drops suddenly. Eating balanced meals at regular intervals helps to avoid reactive spikes. Include protein, fibre and slow-release carbohydrates at each meal. As a general rule, avoid skipping breakfast. And, if practising time-restricted eating, ensure that you choose fasting windows that suit your body’s needs.

 3. Use researched supplements: Several evidence-backed approaches have been shown to lower cortisol naturally. Supplementation with L-theanine supports relaxation without making you sedated, and may reduce cortisol during times of acute stress. Magnesium glycinate supports parasympathetic nervous system activation and has been shown to lower nighttime cortisol, improving sleep depth. 

 4. Improve sleep reliability: Cortisol levels naturally fall at night, usually when sleep patterns are steady. Keeping a regular routine of bedtime and wake-up timings helps reinforce that rhythm. Try dimming screens in the evening, keeping the bedroom dark and cool, and using calming supports like magnesium or calming herbs, which can all help signal to the body that it’s time to switch off. 

 5. Reassess caffeine intake: Caffeine elevates cortisol, especially when consumed on an empty stomach or in large quantities. Green tea and matcha may be preferable as they naturally contain L-theanine, which can reduce cortisol’s excitatory effects on the brain. Swapping out or reducing standard caffeinated drinks like tea or coffee may be especially relevant if you have caffeine sensitivity, are experiencing high stress levels or irregular energy patterns.

 6. Add adaptogens to your stack: Rhodiola, holy basil, and ginseng modulate the stress response by supporting the hypothalamic-pituitary-adrenal axis. They can be used to support a more stable cortisol pattern over time. Ashwagandha, also a well-researched adaptogen, is used to regulate the stress response and lower morning cortisol levels.

7. Practise evidence-based mindfulness: Cortisol can be reduced through consistent use of meditation and controlled breathing. Transcendental Meditation, which involves the silent repetition of a mantra twice a day, has been associated with reduced baseline cortisol in people who practised it long-term. Techniques like box breathing or guided body scans also show benefit when practised daily.

 8. Make time for social events: Spending time with others can help regulate cortisol. Even low-key interactions like sharing a meal, a quick catch-up with a friend or taking part in group activities can reduce stress-related inflammation. Crucially, the research shows that regular connection makes a difference. In other words, it’s not about how long you socialise for at a given time, but how often.

9. Consider dietary factors: Whole foods provide the nutrients necessary for cortisol metabolism and immune resilience. Vegetables, fruit, healthy fats and protein should appear daily. Omega-3s from salmon, flaxseeds and walnuts support cognitive function and reduce inflammation, while the habit of mindful eating (eating meals slowly and without distraction) helps reinforce parasympathetic dominance. This effect has been shown to lower post-meal cortisol levels.

10. Address environmental and emotional triggers: Stress is a personal issue and looks different for everyone. But cortisol will continue to be a problem if the triggers of stress remain active. They could be work overload, unresolved conflict or poor time boundaries. Seeking external support is sometimes required for proper recovery if you are overwhelmed. Talking to a healthcare provider or therapist can provide effective coping mechanisms.

What you should know

Cortisol rises and falls in response to physical and emotional input. It’s strongly influenced by food, sleep, movement and our interactions with others. 

High cortisol in the evening affects sleep, appetite and immune response. Targeted supplements and adaptogens support the body through stress, but they are most effective when paired with behavioural consistency.

As Huberman explains so well, your cortisol rhythm is trainable, and small daily cues have the biggest impact.

Why should I manage cortisol levels for true wellbeing?

Cortisol is not inherently bad. But when it gets out of control, it spins multiple systems into chaos. 

Regulating it is less about bio-hacking the stress response and more about creating the right conditions over time. 

With this in mind, the structure of your day counts for a lot. 

For example, wake with the sun where possible, delay caffeine until at least an hour after waking. And create a transition between the working day and evening through movement, light exposure or a short outdoor walk.

Maintaining a healthy cortisol response means being consistent: sleeping enough, eating well, moving with purpose, and when needed, using tools that support your biology. 

Discover calming adaptogens, magnesium blends and non-stimulant mood supports to help regulate cortisol and restore your stress rhythm. 

FAQs

Common signs include poor sleep, weight gain around the middle, low mood, anxiety, fatigue, high blood pressure, sugar cravings and feeling constantly on edge.

Yes. The right type of movement, such as walking, strength training or yoga, can support healthy cortisol rhythms. But too much or late-night training can increase cortisol.

Whole foods that are rich in fibre, omega-3s, magnesium and antioxidants help regulate cortisol. Focus on vegetables, berries, oily fish, nuts, seeds and slow-digesting carbs.

Caffeine can spike cortisol, especially if you drink it on an empty stomach. Green tea or matcha may be better options because they contain L-theanine, which helps soften the effect.

Cortisol rises within the first hour of waking, known as the cortisol awakening response. After that, it gradually drops throughout the day and reaches its lowest point at night.

Yes. Ingredients like L-theanine, magnesium glycinate and adaptogens such as ashwagandha or rhodiola have been shown to support cortisol regulation when used consistently.

Clues include waking up tired, feeling wired at night, crashing mid-afternoon or struggling with sleep. A saliva or urine test across the day can confirm if your rhythm is dysregulated.

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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf