Cortisol is also known as the stress hormone because its levels tend to increase when you’re under pressure, sleep deprived, or have an unhealthy diet. Furthermore, cortisol levels can also increase as a side effect of certain medications, particularly corticosteroids.
If this hormone levels are too high for a long period of time, you’re more likely to experience sleep disorders, anxiety, mood disorders, weight gain, and even the risk of diseases like diabetes and Cushing’s syndrome.
By knowing how to lower your cortisol levels, you can protect your mental and physical health and live a better life. So, here are several calming habits to support lower this hormone!
Calming Habits to Support Lower Cortisol
Based on various sources, here are calming habits that you can try to lower this hormone levels:
1. Get enough sleep
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Sleeping 7–9 hours every night is one way to naturally lower cortisol levels. Adequate sleep helps the body balance hormonal rhythms, including lowering this hormone, which typically increases due to lack of rest.
During sleep, the body repairs cells, stabilizes hormones, and reduces stress responses, so you wake up feeling more refreshed and emotionally stable.
Read more for tips on how to fall asleep fast tonight
2. Practice Deep Breathing
Deep breathing exercises are simple yet powerful for encouraging lower cortisol. Slow breathing can help calm the nervous system and reduce feelings of tension during stressful moments. Even spending a few minutes focusing on deep breaths each day may help the body feel more relaxed.
3. Spend Time Outdoors
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Nature can have a calming effect on both the mind and body. Walking in parks, sitting under sunlight, or simply spending time outside may help support lower cortisol while improving mood and mental clarity. Fresh air and natural surroundings can create a much-needed break from daily stressors.
4. Consume a Balanced and Nutritious Diet
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A healthy diet helps maintain hormonal stability, including cortisol levels. Foods high in fiber, vitamins, minerals, and quality protein can reduce inflammation and stabilize blood sugar, which plays a role in preventing excessive cortisol spikes caused by metabolic stress or poor diet.
5. Exercise Regularly
Another way to lower cortisol levels is to exercise regularly. Light to moderate physical activity, such as walking, cycling, or swimming, can help relieve stress and improve mood by releasing endorphins. Endorphins help reduce the body’s stress response, thus stabilizing cortisol levels. However, it’s important to avoid excessive exercise, as this can trigger increased cortisol levels and make the body more prone to fatigue.
6. Reduce Excess Caffeine
Too much caffeine may contribute to feelings of anxiety or restlessness for some people. Limiting coffee or energy drinks, especially later in the day, may help support lower cortisol and improve sleep quality. Choosing herbal tea or staying hydrated with water can also help the body feel calmer.
7. Try Mindfulness or Meditation
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Mindfulness practices are commonly recommended for encouraging lower cortisol because they help shift focus away from stress and toward the present moment. Meditation, journaling, or quiet reflection can create mental space and improve emotional balance over time.