Tips to regulate your Cortisol levels so you can sleep better

The cause of high levels of Cortisol at night are short term stressors or prolonged light exposure…long time at screen

Things that lower cortisol overnight are deep breathing which stimulates the parasympathetic nervous system, which is responsible for relaxation and lowering cortisol levels.

Meditation, Yoga Tai chi and qigong are great ways to practice deep breathing.

Magnesium helps to regulate cortisol levels. Vitamin B12, folic acid and Vitamin C can also help support the metabolism of cortisol.

Symptoms of high cortisol are nausea, heartburn, abdominal cramps, diarrhoea or constipation. After sleep deprivation, High levels are found to be present later in the day a time when it should be tapering off to prepare the body for rest.

Foods that raise cortisol levels are, processed meats, high sugar foods, caffeine and alcohol. The foods that counteract cortisol weight gain are complex carbohydrates, such as oatmeal. They release a feel-good hormone called serotonin. Other foods are dark chocolate, bananas and pears.

Oranges with high levels of vitamin C, may reduce cortisol.

Fatty omega-3 fishes may reduce signs of cortisol in your system

One needs seven to nine hours each night to reduce cortisol.

Your body’s cortisol levels naturally dip between 12pm and 9 am which helps to promote sleep and decrease alertness which is one of the many functions of the stress hormone.