Author: Persecution Live News

1. Get the right amount of sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol (8Trusted Source).

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day (night shift workers) rather than at night (day shift workers) (9Trusted Source).

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (10Trusted Source, 11Trusted Source, 12Trusted Source).

Further, insomnia is a sleep condition that refers to difficulty sleeping. It can be caused by many things, including stress and obstructive sleep apnea. This can result in increased circulating cortisol which affects your daily hormone patterns, energy levels, and other facets of health (8Trusted Source, 13Trusted Source, 14Trusted Source).

If you are a night shift or rotating shift worker, you do not have complete control over your sleep schedule, but there are some things you can do to optimize sleep (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source):

  • Have a bedtime routine. Establishing a consistent bedtime routine (e.g., shower, read a book, etc.) can tell your brain and body to start winding down for the night.
  • Go to bed and wake up at the same time each day. A regular sleep schedule has been shown to be one of the most effective ways to improve sleep.
  • Exercise earlier in the day. Exercising regularly can improve sleep quality but should be done at least 2–3 hours before bedtime.
  • Limit caffeine intake. Try to stop consuming caffeine-containing food and drinks around 6 hours before your bedtime.
  • Avoid nicotine and alcohol. Both substances can affect sleep quality and duration.
  • Limit exposure to bright light at night. Around 45–60 minutes before sleep, reduce your exposure to bright and/or blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.
  • Go to bed in a quiet room. Limit interruptions by using white noise, ear plugs, and silencing your phone.
  • Take naps. If shift work cuts your sleep hours short, napping can reduce sleepiness and prevent a sleep deficit. That said, napping may worsen sleep quality in non-shift workers.

SUMMARYPracticing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

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What happens when cortisol is high?

Over the last 20 years, studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source):

  • Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
  • Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
  • Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
  • Difficulty concentrating. Also referred to as “brain fog,” some people report trouble focusing and lack of mental clarity.
  • Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
  • Cushing’s syndrome. In rare cases, very high cortisol levels can lead to Cushing’s syndrome, a rare but serious disease.

Elevated cortisol levels can be caused from many underlying issues such as overactivity or cancer of the pituitary or adrenal glands, chronic stress, and medication side effects (e.g., prednisone, hormonal therapy) (7Trusted Source).

Further, existing chronic disease (e.g., obesity) may lead to higher cortisol levels, causing a “chicken or the egg” type of scenario (7Trusted Source).

Therefore, it’s best to work with a qualified health professional to establish the root cause of your health issues. Along with this, you may want to introduce some effective lifestyle habits that may help you better manage your cortisol levels. Here are some recommendations:

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11 Natural Ways to Lower Your Cortisol Levels You may be able to lower your levels of cortisol with exercise, sufficient sleep, and a nutritious diet.

Cortisol is a stress hormone the adrenal glands release. It helps your body deal with stressful situations, as your brain triggers its release through the sympathetic nervous system — the “fight or flight” system — in response to many different kinds of stress (1Trusted Source, 2Trusted Source).

While the short-term release of cortisol can help you run quickly from danger, when cortisol levels are too high for too long, this hormone can hurt you more than it helps (1Trusted Source, 2Trusted Source).

Over time, this can lead to an array of health issues such as weight gain, high blood pressure, diabetes, heart disease, insomnia or difficulty sleeping, mood irregularities, and low energy levels (1Trusted Source, 2Trusted Source).

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Circulation problems

Anxiety and fear can slowTrusted Source blood flow because stress hormones like adrenalin cause blood vessels to constrict. Known as vasoconstriction, this can in turn lead to changes in body temperature and hot flashes.

ResearchTrusted Source suggests long-term stress and anxiety can even increase the risk of heart disease over time.

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Gastrointestinal issues

Most people are familiar with the nervous sensation of “butterflies in your stomach,” but GI symptoms like diarrhea, constipation, and nausea can also be caused by anxiety.

A growing body of research shows a powerful link between the brain and the gut, and GI conditions like IBS may be triggered or exacerbated by anxiety and stress.

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Dissociation

Dissociation is a defensive reaction to trauma or stress where your sense of identity, memory, or consciousness is altered. The most common forms of dissociation are:

  • Depersonalization: a sense of detachment or disconnection from yourself
  • Derealization: a sense of disconnection from your surroundings or reality

Although these symptoms may indicate a dissociative disorder, they can also be influencedTrusted Source by anxiety or stress as part of your fight, flight, or freeze response.

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Persistent hiccups

Hiccups, or involuntary spasms of the diaphragm, are usually understood as a digestive symptom. But they can also be caused or intensifiedTrusted Source by mental or emotional stress.

According to a small case studyTrusted Source, children and adolescents could also develop hiccups as a symptom of psychological distress.

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Hives and skin rashes

PsychodermatologyTrusted Source focuses on the interaction between your mind and skin. ResearchTrusted Source in this field shows a link between anxiety disorders and skin symptoms like chronic itching and hives. This might create another cycleTrusted Source in which stress and anxiety worsen itching, and vice versa.

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Tinnitus, or ringing ears

Tinnitus is the medical term for a ringing or buzzing noise in the ears, although it can also cause a roaring or whistling sound.

ResearchTrusted Source suggests that people with chronic tinnitus are also more likely to report anxiety.

The sounds of tinnitus may also be perceivedTrusted Source as being louder by people with anxiety. This can lead to a vicious cycle where tinnitus causes anxiety, and that anxiety increases your awareness of the tinnitus.

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Unusual anxiety symptoms

Not all anxiety symptoms are well known. If you live with anxiety, you might experience one of these physical symptoms and not realize it’s rooted in anxiety.

Chest pain

A racing heart is a familiar symptom of anxiety, but chronic anxiety can also cause chest pain or the sensation of a heart “flutter.”

An increased heart rate and muscle tension are both part of your body’s fight, flight, or freeze response, but they can cause pain if anxiety is chronic.

This symptom can be especially distressing because it can mimic the onset of a heart attack, often causing even more anxiety. Researchers estimate that almost 50% of people who come to the ER with low-risk chest pain (that is, pain not related to a heart attack) experienced higher than usual levels of anxiety.

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