Sleep
Too Stressed To Sleep? Here's How To Lower Cortisol Levels At Night
Photo by Ilona/Adobe Stock
Sleep
Too Stressed To Sleep? Here's How To Lower Cortisol Levels At Night
Between work, family, and the general thralls of life, stress happens. But what do you do when it starts to get in the way of a good night’s rest?
Believe it or not, some stress is a good thing. The physiological response alerts us to signs of danger and can help us make good decisions based on them.
“Stress hormones get a bad rap,” says Amanda Jewson, the founder of Baby's Best Sleep and a spokesperson for Endy. “The issue is chronic and ongoing experiences of these stress hormones.”
Lingering cortisol and adrenaline rushes can prevent us from properly relaxing at night, making it hard to fall and stay asleep.
“Our bodies don’t understand that the work email we read at 11 p.m. isn’t the same as a wolf being outside,” says Jewson.
To promote better sleep, it’s key to find ways to metabolize those stress hormones and put them to bed alongside you. Here’s how the experts do it.
How to metabolize stress hormones
The primary stress hormones are cortisol and adrenaline. They both put us into a fight-or-flight response, speeding up our heart rates and increasing glucose in the bloodstream.
The number one thing that Jewson recommends to quell stress is exercising. “Movement quite literally metabolizes those stress hormones,” she says.
Stress unfolds in the body as a cycle. We perceive a threat, physiologically respond to it, then recover once it’s over. Going for a run, to a hot yoga class, or for a bike ride helps speed up and complete the cycle. “We’re not going to fight that email that’s stressing us out, but we can go for a walk to feel better,” says Jewson.
Intentionally pencilling in time to relax can also calm the nervous system. Try deep breathing or meditation, either on your own or with an aid like Headspace. Increased oxygen tells our body that we’re safe, making it easier to fall and stay asleep.
Tips for creating a relaxing bedroom
The other piece of the stress-free bedtime puzzle is creating a sleeping space that’s conducive to unwinding. Jewson and Lacey Russell, a brand ambassador with Silk & Snow, share their top tips for upping your bedroom’s relaxation.
Limit or remove blue lights from the bedroom
“Your brain understands blue light as sun exposure, and when the sun is up, we should be up,” says Jewson. Even seemingly insignificant rays, such as a light on a humidifier or your phone screen lighting up, can interfere with the proper production of melatonin (the sleep hormone).
Exposure to pure darkness, whether with black-out curtains or a silky sleep mask, aligns better with the body’s natural circadian rhythm.
Keep your room cool
Silk & Snow, starting at $160
A hot and stuffy room is an uncomfortable one. Besides keeping the temperature of your bedroom low, try cooling sheets on your bed.
“Incorporating products that regulate temperature and feel gentle against the skin can help keep you cool throughout the night,” says Russell. Silk and Snow’s Percale Cotton Sheets are crisp and breathable, creating a perfect base for your sleep.
Do a feel-good activity
“We often forget that pleasure hormones are good,” says Jewson. Finding ways to experience comfort—whether through a hug with a loved-one, a healthy yet tasty snack, or cozying up under a weighted blanket—can vastly improve your mood and reduce stress.
Establish a consistent routine
“One of our favorite ways to unwind is by creating a calming nighttime ritual,” says Russell. Brew your favourite night time herbal tea, read a calming book, and try to go to bed around the same time every night.
Invest in a quality mattress and pillow
Endy Customizable Pillow, starting at $85
Here’s the underrated kicker—invest in a good-quality mattress that’s comfortable for you.
“I don’t know how many clients I’ve talked to who have no idea when they last replaced their mattress,” says Jewson. A supportive mattress will help eliminate back pain and promote a better night’s rest.
If you’re having chronic neck issues, also consider swapping out your pillow for a higher or lower option.
4 ways to make your bedroom sleep-friendly
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