How Cortisol Affects Your Sleep: What You Need to Know

You’ve had a long, tiring day. You turn off the lights, put your phone away, and crawl into bed, but your brain just won’t shut off. Maybe you’re replaying conversations from earlier, planning tomorrow’s to-do list, or feeling anxious for no reason. It’s frustrating, and this could be a case of acute insomnia, a short-term condition, or insomnia disorder, a more chronic issue. Insomnia is a common sleep disorder that affects many people and can significantly impact daily life.

What if we told you the real reason might be a hormone?

That hormone is called cortisol, also known as the stress hormone. The adrenal glands produce cortisol under the influence of the pituitary gland. It’s meant to keep you awake and alert during the day, but when your cortisol levels are still high at night, your brain stays in “go mode,” making it almost impossible to fully relax and drift off, leading to sleep onset insomnia and difficulty falling asleep.

High cortisol = alert brain = poor sleep.

In this article, we’ll explore:

• What cortisol does in your body
• How it’s connected to sleep problems
• Signs your cortisol might be too high
• Natural ways to bring your body back into balance

Let’s dive in.

What is cortisol ?

Cortisol is a hormone your body naturally produces, mainly in response to stress. That’s why it’s often called the stress hormone.

In healthy amounts, cortisol is actually really helpful. It helps you:

• Wake up and feel alert in the morning
• Regulate energy throughout the day
• Stay focused and respond to challenges

The production of cortisol is a finely tuned process regulated by the pituitary gland, a tiny but mighty gland located at the base of your brain. The body releases cortisol in a daily pattern, with levels peaking in the morning and decreasing throughout the day. Factors like night shifts can disrupt this rhythm. Too much cortisol can have negative effects on both physical and emotional health, contributing to conditions like Cushing’s syndrome and affecting mood and overall well-being.

But when your body is under chronic stress, cortisol can stay elevated, especially at night, when it’s supposed to be low. That’s when it starts to disrupt your sleep.

Too little cortisol can also cause health issues, including physical and cognitive challenges, and is associated with conditions like Addison's disease. Maintaining proper cortisol levels is crucial for overall health.

How high cortisol affects your sleep

When cortisol is high in the evening, your body has trouble relaxing and switching into rest mode. You might notice insomnia symptoms:

• Trouble falling asleep
• Waking up around 2–3AM
• Light, restless sleep
• Feeling tired even after 7–8 hours in bed. Chronic pain can also contribute to difficulties in achieving restful sleep, further complicating the issue.

Healthcare professionals diagnose insomnia through various methods, including physical exams, medical history evaluations, and the use of sleep diaries.

Basically, your body is stuck in “fight or flight” mode, instead of winding down for the night.

Signs your cortisol might be too high

Here are some common signs:

• You feel “tired but wired” before bed
• You wake up multiple times during the night
• You feel anxious or easily irritated

High cortisol levels can significantly impact mental health, leading to increased anxiety and irritability.

• You crave sugar or caffeine to get through the day
• You just can’t fully relax, even in a quiet environment
• You experience daytime sleepiness

If any of these sound familiar, cortisol might be the reason why you’re struggling to sleep.

Prescription drugs, including hypnotic drugs, can be used to treat insomnia but should be taken under medical supervision due to potential side effects.

Risk Factors for Cortisol-Related Sleep Problems

Several risk factors can increase the likelihood of cortisol-related sleep problems, including:

• Chronic stress and anxiety: Ongoing stress and anxiety can keep your cortisol levels elevated, making it difficult to relax and fall asleep.
• Certain medical conditions: Conditions like Cushing’s syndrome and adrenal insufficiency can affect cortisol production and disrupt your sleep.
• Medications: Steroids and some antidepressants can alter cortisol levels, leading to sleep problems.
• Lifestyle factors: Working night shifts, consuming heavy meals close to bedtime, and exposure to screens before bed can all contribute to high cortisol levels at night.
• Family history: A family history of sleep disorders or cortisol-related conditions can increase your risk.
• Mental health disorders: Depression and anxiety can affect cortisol levels and disrupt your sleep.
• Poor sleep habits: Irregular sleep schedules and poor sleep hygiene can interfere with your body’s natural sleep-wake cycle.

Addressing these risk factors and working with a healthcare professional to develop a personalized plan can help manage cortisol levels and improve your sleep quality. By understanding and mitigating these risk factors, you can take steps towards achieving better sleep and overall well-being.

What causes high cortisol at night ?

There are a few common triggers:

• Chronic stress – work pressure, overthinking, emotional burnout
• Too much screen time before bed – especially scrolling on your phone
• Late-day caffeine – yes, even that 4pm iced latte
• No consistent bedtime routine
• Not giving your mind a chance to slow down
• Significant life events – such as moving, job changes, or loss

Disruptions in the sleep cycle can also contribute to high cortisol levels at night.

These factors can lead to short term insomnia, a prevalent sleep issue affecting many adults, typically lasting days or weeks.

Even the anxiety of not being able to fall asleep can keep cortisol levels high. (Yep, it’s a vicious cycle 😅)

Complications of Cortisol-Related Sleep Problems

When cortisol levels are out of balance, it can lead to several complications that affect your overall health and well-being:

• Insomnia: High cortisol levels can make it difficult to fall asleep or stay asleep, leading to chronic insomnia. Prescription sleep aids and sleeping pills can help manage symptoms but should be used with caution due to potential risks.
• Sleep apnea: Cortisol imbalances can contribute to sleep apnea, a condition where you stop breathing for short periods during sleep.
• Restless legs syndrome: This condition, characterized by an uncontrollable urge to move your legs, can be exacerbated by cortisol imbalances.
• Hypertension: High blood pressure is a common complication of cortisol-related sleep problems. Comorbid insomnia can also develop as a result of other health conditions, emphasizing the importance of understanding its causes, which may include lifestyle habits or ongoing medical problems.
• Glucose metabolism problems: Cortisol imbalances can affect how your body processes glucose, increasing the risk of diabetes.

Addressing cortisol-related sleep problems is crucial for maintaining your overall health and preventing these complications.

Natural ways to lower cortisol and improve sleep quality

The good news is: you can take simple steps to bring cortisol levels down and sleep better. Here’s what helps:

• Create a relaxing bedtime routine and stick to it
• Avoid screens at least 1 hour before sleep
• Try deep breathing, light stretching, or journaling
• Avoid caffeine after 2–3pm
• Use natural sleep support when needed

Cultivating good sleep habits can help prevent insomnia by reducing the risk of developing sleep issues.

Treating insomnia often involves lifestyle changes and consulting healthcare providers for personalized recommendations.

Incorporating good sleep hygiene practices, such as maintaining a consistent bedtime and creating a conducive sleep environment, is essential for managing cortisol levels and improving sleep quality.

How our Stress Gummies can help

If you’re looking for a gentle, natural solution, Caerofu Stress Gummies are made to help your body and mind unwind, so you can actually fall asleep.

Each gummy contains:

Ashwagandha – a powerful adaptogen that helps reduce cortisol and calm your nervous system

Chamomile – a soothing herb known to relax the body and mind

Most people feel sleepy within about 20 minutes—without the grogginess the next morning.

Ready to calm your cortisol and sleep better?

Stress is a part of life, but insomnia doesn’t have to be.

With the right habits (and a little help from nature), you can reset your body’s rhythm and finally get the deep, restful sleep you deserve.

👉 Try our Stress Gummies and start sleeping deeper, faster, and better—naturally.