Sleepless, yet anxiety-filled nights, or mornings and days where there is little to no available energy to complete important tasks are just a few symptoms from having dysregulated cortisol levels. Perhaps waking up throughout the night or far too early in the morning leaving you groggy throughout the day is the way that dysregulated cortisol levels affect your life. Whatever the manifestation is for you, it is important to align cortisol secretion with appropriate times of the day to maximize your life experience as well as your health.
Despite the negative hype surrounding the word cortisol, it is not all bad. In fact, cortisol is an important part of each and every day. The goal for each individual is to have a regulated cortisol cycle throughout the 24 hour day. There are many different actions, habits, and behaviors that one can undergo in order to elicit and maximize the best possible flow of cortisol throughout the day.
Cortisol is a hormone associated with the stress response. Elevated levels of cortisol at the wrong time of day can become problematic for sleep and even cause long lasting anxiety. When managed with a variety of methods cortisol can actually serve each person in very positive ways.
Moving beyond being a slave to elevated levels of cortisol or underactive secretion of cortisol is deeply liberating, and for most people highly attainable. Unless you are living with Addison’s disease or Cushing’s Syndrome, most likely you can on your own, without intervention, positively alter cortisol levels to optimize the 24 hour cycle. (1)
By understanding how cortisol should function optimally in your body, you can begin to make the necessary adjustments in order to attain a positive cortisol secretion cycle for you. Additionally, find out how sauna use can positively affect your cortisol levels, and when as well as how to use a sauna in order to control your cortisol levels at different times of the day.
It is not necessary to remain in a state of a dysregulated cortisol secretion, in fact, there are many tools well within your reach to help you find a balanced and healthy cortisol cycle.
A Critical Aspect of Your Circadian Rhythm What is Cortisol and How Does it Operate in the Body?
Cortisol is a steroid hormone produced in the adrenal glands and is a necessary component for human survival. Your adrenal glands sit on top of both the left and right kidneys and are the home of cortisol production and eventually secretion to the rest of the body. (3)
Due to the fact that cortisol is released in response to stressful and even emergency situations, many individuals have a negative relationship to the word cortisol. In reality, cortisol is released to help individuals survive deeply stressful situations and is an important hormone to increase alertness and energy until safety is found. While this is true, cortisol also plays an important role in daily life independently of stressful life circumstances. (3)
In fact, cortisol is partially responsible for waking up in the morning and having the necessary sensations of ‘get up and go’. There is nothing intrinsically wrong with cortisol secretion, but rather the amount of cortisol that gets released and when.
According to a publication from the Journal of Clinical Endocrinology and Metabolism entitled, ‘Twenty-four Hour Pattern of the Episodic Secretion of Cortisol in Normal Subjects’ cortisol levels should be at their highest in the first hour to two hours after waking, and at their lowest four to two hours before sleep. (4) This seems natural and highly appropriate given the need for energy output for every day work or school, as well as for the need for a healthy night’s sleep.
Understanding the natural circadian rhythm of cortisol secretion can help an individual understand how to support the critical times for this hormone to make an appearance and when to shut it off.
The authors of the study mentioned above examined cortisol secretion in 6 healthy adults across consecutive 24 hour cycles of sleeping and waking. Cortisol was measured every 20 minutes in the subjects. After the research was concluded the authors found that each day could be divided up into four primary cortisol secretion phases.
“A temporal pattern of episodic secretion was recognized, and the 24-hr sleep-wake cycle could be divided into 4 unequal temporal phases: Phase 1. A 6-hr period of “minimal secretory activity” (4 hr before and 2 hr after lights out); Phase 2. A 3-hr period called “preliminary nocturnal secretory episode” (3rd to 5th hr of sleep); Phase 3. A 4-hr period, the “main secretory phase” (6, 7, 8 hr of sleep and 1st hr after awakening); and Phase 4. The 11 hr of “intermittent waking secretory activity.” (4)
A baseline level of cortisol could not be determined as this hormone is continuously in flux. A healthy human should have high cortisol in the morning, and by the late afternoon should begin to experience a steady decline into the night, provided no external stress appears or occurs.
Even receiving a shocking and disturbing email at 6 PM instead of 10 AM can potentially disrupt cortisol secretion, leaving the individual tired and wired for several hours after the incident. This is why so many individuals suffer from dysregulated cortisol levels. An argument with a loved one post dinner could easily lead to a mostly sleepless night due to too high levels of cortisol. Living with a dysregulated cortisol cycle for days, weeks, or even years on end can lead to devastating health problems. So, it is very important to do everything possible to help regulate cortisol.
While each individual will need many tools in their tool kit to elevate cortisol levels in the morning, and decrease levels in the evening, one of many handy protocols to follow is a well timed sauna schedule.
There are cases when extreme dysregulation of cortisol requires medical intervention as in the case of Addison’s Disease as well as Cushing Syndrome.
What is Addison’s Disease and Cushing Syndrome?
Both Addison’s Disease as well as Cushing Syndrome are connected to cortisol production and dysregulation. They are both very rare diseases, and both require immediate medical attention.
Addison’s disease is the result of the adrenal glands no longer working properly as a result of an autoimmune disorder. It is also called autoimmune adrenalitis and can come on slowly in some patients, and faster in others. This condition can be life threatening as the adrenal glands are no longer able to produce the necessary hormones such as cortisol, aldosterone, and androgens. (1)
The most famous case of Addison’s Disease was in president John F. Kennedy. This legendary figure was diagnosed in 1947 while serving in congress after having fought in World War II and enduring a single moment of extreme trauma. His condition was characterized by the lack of production of cortisol from the adrenal glands. (5)
While rare, this condition does continue to affect individuals today and does require immediate medical attention.
In stark opposition, Cushing Syndrome occurs when there is too much cortisol present in the body for a very long period of time. This can occur for two distinct reasons; either as a result of taking glucocorticoid medicine, such as that used to treat asthma, psoriasis, or for treating other conditions with corticosteroids. Cushing Syndrome can also occur from living with naturally occurring cortisol levels from ongoing stress in one’s life, or from serious conditions such as an existing tumor in the adrenal glands. This should be taken seriously and a doctor ought to be consulted if you believe you may have Cushing Syndrome. (2)
Provided you are not living with either Addison’s Disease or Cushing Syndrome it may be possible to treat dysregulated levels of cortisol using a variety of tools, including sauna use. This should help relieve symptoms of burnout.
Wake up Refreshed and Fall Asleep Easily Learn How Sauna Use Positively Impacts Cortisol Secretion’s 24 Hour Cycle
The two questions to ask yourself are ‘How can I increase cortisol levels in the morning and how can I decrease levels of cortisol in the evening?’.
The journal, Science Direct published a study entitled ‘Is the cortisol awakening rise a response to awakening?’ (6) examined 16 healthy young men between the ages of 20-33 in a sleep lab environment. The authors discuss the primary areas in the body responsible for reactions to stress and regulation of the circadian rhythm as well as cortisol secretion.
“The hypothalamus-pituitary-adrenal (HPA) axis is under regulatory control of circadian oscillators, yielding a distinct 24-h rhythm of cortisol secretion from the adrenal cortex.” (6)
This study highlights the impact that emotional, situational, and psychological stressors have on cortisol secretion.
“Since the HPA axis is a vital part of the human stress response system, cortisol responses to psychological or physiological stress exposure can superimpose the circadian rhythm. Cortisol has ubiquitous effects in the body and affects cognitive as well as emotional networks of the central nervous system.” (6)
It is impossible to completely control external stressors in one’s life, especially interpersonal relationships, life occurrences, or strains from the workplace. So, what can individuals do to mitigate the uncontrollable aspects of stress in one’s life to accommodate a healthy cycle of cortisol release?
One too many late night phone calls with an ex-spouse, long work hours, and even longer commutes, an overload of familial responsibilities, financial stress, violence in the neighborhood, are all examples of stressful occurrences in life. In short, the challenges in life can put your cortisol production off quite easily. In a world full of uncontrollable external stressors it is wildly important to create a tool kit of actions you can take to help mitigate cortisol levels at night, and increase them in the morning.
Days, weeks, and months of dysregulated cortisol secretion can lead to burn out. even though your condition may not be life threatening, as in the case of Addison’s Disease or Cushing Syndrome, you still need to take action to ensure a healthy release of cortisol at the right times of the day.
What You Can Do From Home to Mitigate Burn Out and Improve Your Cortisol Cycle
Increase morning cortisol levels
- Spike your morning cortisol with bright sunlight
- Water consumption to increase cortisol levels
- Exercise to continue to maintain levels of cortisol
- Morning sauna followed by a cold plunge, or cold exposure alone with a shower, ice bath or cold plunge (7)
Lower evening cortisol levels
- Dim the inside lights
- Turn off notifications on your phone
- Eat a healthy meal
- Take a sauna just before bed
- Do not engage in stressful conversations or interactions after 6 PM
- Limit Exercise
- Slow long exhales for 5 minutes, yoga nidra, or yin/restorative yoga (7)
When looking to regulate your cortisol levels it is important to begin in the morning by first raising them so that you can experience the slow dropping off of cortisol into the evening. This means taking a lot of little actions throughout the day to support your cortisol cycle. As soon as you wake up try to get sunlight in your eyes by going outside and drinking plenty of water. (7) This will help to spike your cortisol, and then you can continue to extend the lifespan of your cortisol with exercise, and active work. If possible, engage in stressful emails, work related meetings earlier in the day when cortisol is at its highest. As the day progresses try to mitigate stressful situations as much as possible.
You may choose to go into the sauna in the morning if you have trouble waking up and would prefer a slower start to your day, but this should be followed by a cold therapy to spike cortisol early in the day. Sauna is a tool that is best used later in the day, or after a workout to begin the relaxation process into the evening.
Dr. Andrew Huberman, of Stanford School of Medicine recommends an evening sauna, just before bed as a way to lower evening cortisol levels. (7)
Once all of the activities of the day have been completed, your phone is turned off, the children are asleep, you may want to consider taking a sauna. The sauna will relax your nervous system, increase body temperature, and ultimately lower cortisol levels and help you fall asleep and stay asleep. (8)
According to the article ‘Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes’ (8) published by the National Library of Medicine, saunas can measurably reduce cortisol levels in the blood after a single session.
For example, if you receive a disturbing call at 8 PM and your cortisol levels are spiked, you can get into the sauna while you process the information. Your cortisol levels will drop with just one sauna session allowing you to get a good night’s sleep despite the upsetting call that occurred late in the day late in the day.
If you choose to go to a sauna in the evening to lower cortisol levels, be sure to take a lukewarm shower afterwards, and avoid the cold altogether.
If you are looking to create a healthier cortisol cycle in your body be sure to spike this hormone early in the day to set yourself up for a slow decline until bed time later in the day. One of the tools that you can use in the evening to lower cortisol levels and prepare for a good night’s sleep is to take a sauna.
If you are experiencing extreme symptoms of very low or very high cortisol this could be indicative of Addison’s disease or Cushing Syndrome. It is best to seek immediate medical attention.
For the rest of the population it appears that improving your cortisol levels throughout the day is something that can be done entirely under your own supervision. Remember that if cortisol levels rise in the evening even after doing everything possible to avoid this, you can always turn to a sauna to lower your evening levels of cortisol.
Cortisol is not your enemy, it just needs to be unleashed at the right times of the day to serve your health and wellness.
Please note, if you would like to learn more about maintaining healthy levels of cortisol please see citation # 7 to watch the Huberman Lab podcast on this subject or for more resources to help you achieve your ideal 24 hour cortisol cycle.
Sources Cited:
- https://www.ncbi.nlm.nih.gov/books/NBK441994/
- https://www.mayoclinic.org/diseases-conditions/cushing-syndrome/symptoms-causes/syc-20351310
- https://my.clevelandclinic.org/health/articles/22187-cortisol
- https://academic.oup.com/jcem/article-abstract/33/1/14/2716362?redirectedFrom=fulltext&login=false
- https://lib.arizona.edu/hsl/materials/collections/secret-illness/jfk
- https://www.sciencedirect.com/science/article/abs/pii/S0306453007000315?via%3Dihub
- https://www.hubermanlab.com/episode/how-to-control-your-cortisol-overcome-burnout
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3916915/