Tools to Set Your Cortisol Rhythm

Overview

Aligning cortisol with the day may support morning and daytime energy and nighttime sleep. The goal is higher cortisol in the morning and early day, and lower levels in the evening—not simply to reduce stress.

Strategies

• Support a morning rise: Get bright light, ideally sunlight, after waking. Hydration and exercise may also help.
• Consider habitual use: According to the presenter, regular caffeine use and deliberate cold exposure (about twice a week or more) may produce little cortisol increase. Infrequent use may cause a larger increase.
• Be mindful of caffeine timing: Caffeine may not raise cortisol much for regular users, but afternoon or evening caffeine can still disrupt aspects of sleep.
• Exercise when you can: Morning exercise fits the natural cortisol rhythm, but evening exercise is still worthwhile if that’s when it works. Moderate- to high-intensity evening exercise can raise cortisol, so the presenter recommends taking steps afterward to bring it down, including keeping lights dim. Other tools are discussed in the podcast.
• Use caution with cortisol-raising substances: Licorice root can strongly raise cortisol and may interact with medications; the presenter advises caution, particularly for people with conditions such as Cushing’s. Grapefruit may prolong cortisol activity by inhibiting enzymes that break it down.

Presenter and Source

Andrew Huberman, Huberman Lab podcast.