Millions of Britons struggle to get the recommended eight hours of sleep, but many remain unaware of the factors driving their restless nights.
Researchers have long known that nighttime awakenings are linked to hormonal fluctuations, with rising cortisol levels playing a significant role in prompting wake-ups between 2am and 3am.
But scientific evidence suggests several fundamental lifestyle adjustments that can effectively lower cortisol, according to Dr Leigh Erin Connealy, MD at the Centre for New Medicine.
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Regular exercise can prove crucial for maintaining regular cortisol levels
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She told GB News that the regular consumption of balanced meals alone can prove crucial for maintaining stable glucose, which directly impacts cortisol production.
“Consistent, nourishing meals that are rich in quality protein, easy-to-digest carbohydrates (ripe fruits, well-cooked root vegetables, rice, honey), and sufficient saturated fats help stabilise blood sugar, a major driver of cortisol release,” Dr Connealy noted.
“If necessary, frequent, balanced meals can prevent the hypoglycaemic dips that push cortisol up.”
It was noted that sleep patterns are equally important in regulating stress hormones, with a bedtime before 10pm one of the best ways to establish proper circadian rhythms.
By establishing proper circadian rhythms, regular bedtimes will also reduce early morning cortisol spikes.
“Restorative sleep is a must,” Dr Connealy explained. “Keeping your room dark, cool, and comfortable and avoiding late-night blue light (which can cause a spike in cortisol) helps reinforce your circadian rhythm, which in turn reduces the need for early-morning cortisol surges.
“Even one week of improved sleep can shift cortisol patterns and reduce stress.”
While these steps can prove instrumental for facilitating immediate cortisol reductions, longer-term results require regular exercise.
Walking, light strength training and easy jogging are all beneficial. But Dr Connealy warned that excessive training combined with a calorie restriction produces the reverse effect.
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Limiting processed foods could improve gut health and reduce cortisol
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Dr Donald Grant, GP and senior clinical advisor at the Independent Pharmacy, highlighted the benefits of overlooked factors like gut health in cortisol balance.
He told GB News: “I think prioritising gut health is an important but often overlooked habit that improves long-term cortisol regulation.
“Poor gut health, such as digestive issues, can exacerbate the body’s stress response, making it more challenging to manage cortisol.”
Ensuring steady fibre intake and limiting processed foods are among some of the best methods to manage gut health, Dr Grant shared.