Many people hear "cortisol" and immediately think of it as the "stress hormone" that is better off as low as possible. But if it doesn't wake you up in the morning, you might find it hard to get your day started.
Cortisol isn't the bad guy; it has its own working hours. The goal isn't to keep it as low as possible, but to ensure that the "high in the morning, low at night" curve appears.
Follow along for 24 hours to see how cortisol gets to work
Cortisol levels usually surge, helping your body wake up.
The curve gradually declines, like a workday coming to an end.
Levels usually drop to their lowest point of the day, allowing melatonin to take over and making it easier for your body to enter rest mode.
The above describes the typical daily rhythm; actual timing varies from person to person. Shift work, jet lag, and sleep deprivation can all disrupt the curve.
Does Your Menstrual Cycle Affect It?
This is a question many women ask. Current research findings are inconsistent, and there is insufficient evidence to say that cortisol is necessarily higher or lower during any particular phase of the cycle. Rather than trying to guess "what phase I'm in today," it's more worthwhile to first see whether your daily routine is helping this curve stay on track.
Three Small Things to Help Keep the Curve on Track
- Get some natural light and move around in the morning: Try to get exposure to natural light as soon as possible after waking up. Simple stretching or a short walk may help trigger the morning wake-up surge.
- Reduce stimulation one hour before bedtime: Lowering screen brightness and work-related stress may help the evening curve decline.
- Wake up at the same time: Compared to occasionally sleeping in, a consistent wake-up time is more important for maintaining your rhythm.
You don't need to do all these small adjustments at once. Choose one to start with and continue for two to three weeks to see if you notice any difference in your energy and sleep.
Frequently Asked Questions
Is lower cortisol always better?
No. Cortisol is a hormone your body needs to function normally. The goal is a healthy rhythm, not to keep it as low as possible.
Can saliva or blood test results directly determine your health status?
A single result can easily be influenced by the time of collection, sleep, and what happened that day, so it is not recommended to interpret it yourself. If you continue to feel unusually tired after waking up or experience noticeable discomfort, please consult a doctor for an assessment.
Further Reading
- EP12: Women Actually Have Four Seasons in a Month 【Link to be added】
- A Four-Week Guide to Women's Health 【Link to be added】
References
- Awakening cortisol responses are influenced by health status and awakening time but not by menstrual cycle phase, Psychoneuroendocrinology 2002: DOI
- HPA axis activity across the menstrual cycle – a systematic review and meta-analysis of longitudinal studies: Link
- Frontiers in Endocrinology 2020: Full text
This article provides nutritional education information and cannot replace personalized medical advice.