Cortisol and sleep. Why do we have difficulties sleeping when we are stressed?

The problem is that fatigue alone doesn’t guarantee quick sleep onset. You may have twelve hours of work behind you, a comfortable bed and sincere intentions, and your body still refuses to cooperate. Why? Because physical tiredness and readiness for sleep are two different things. Cortisol and sleep have a very specific relationship: this hormone has a natural circadian rhythm, with a morning peak and its lowest level at night, but when it stays elevated in the evening, it makes falling asleep harder and worsens sleep quality. When your body is in a state of heightened arousal - tense muscles, racing thoughts, alertness, as if a tiger were lurking around the corner - the nervous system doesn’t switch to rest mode. Even if the only tiger is a Monday deadline.

One piece of this puzzle is cortisol, a hormone produced by the adrenal cortex that plays a key role in the body’s response to stress. And before you think “another article about a bad hormone”: no, cortisol is not the villain. It is a substance you genuinely need. It helps you get up in the morning, mobilizes energy and lets you react in situations that require quick action. The problem appears when stress and sleep start competing with each other, and nighttime cortisol stays at a level that makes it hard to wind down and stay asleep.

If you have trouble falling asleep, feel that stress climbs into bed with you, or want practical ways to improve your nighttime rest, you’re in the right place. The relationship between cortisol and insomnia is more complex than internet headlines suggest, and lack of sleep and chronic stress easily turn into a vicious circle that affects health, concentration and daily functioning. In the next few minutes, you’ll see what cortisol is and how its circadian rhythm works, how chronic stress disrupts sleep onset and sleep architecture, what symptoms suggest your sleep problems may be stress-related, and seven concrete steps that can help lower cortisol and improve sleep quality. No magic supplements, no promises of a miracle solution, but a clear explanation of what happens between the pillow and the ceiling at 11:30 p.m.

Cortisol: the stress hormone we actually need

Cortisol, called the “stress hormone,” is associated with insomnia, tension and rising blood pressure. Yet without it you wouldn’t get out of bed in the morning, and that’s not a figure of speech. Cortisol is produced by the adrenal cortex under the control of the hypothalamic-pituitary-adrenal axis (HPA axis), in which the hypothalamus releases corticotropin releasing hormone, the pituitary gland releases ACTH, and that signal tells the adrenal glands to produce cortisol. This complex hormonal system decides how much cortisol enters the blood and when. Its tasks include mobilizing energy, regulating glucose and fat metabolism, supporting the immune system and preparing the body to act in a threatening situation; as part of the body's stress response, cortisol release is normal during short-term stress, helping raise blood glucose levels, and its excess can lead to hyperglycemia, i.e. too high a glucose concentration. In short: it is not an enemy but an employee who works overtime when stress and sleep start to rival each other.

Striving to “eliminate cortisol” makes no sense, because it isn’t possible. The problem appears, however, when its rhythm is disrupted or the level of arousal stays chronically too high. This is the key distinction: cortisol itself is essential, and trouble starts with cortisol dysregulation, meaning abnormal cortisol patterns rather than the hormone itself being harmful.

The natural cortisol rhythm over the day

Your body has its own schedule of cortisol secretion: cortisol production follows a diurnal rhythm and levels naturally rise around waking. The morning peak, the so-called cortisol awakening response, means cortisol spikes sharply within 30 to 45 minutes of waking up, and for many people the levels of cortisol peak around 9 a.m. This is why you wake up (in theory, at least) with energy to act. During the day, normal cortisol levels gradually decrease across the day toward a nighttime low as part of a healthy cortisol rhythm, reaching its lowest level at the beginning of the night, roughly between 11 p.m. and 2 a.m. This natural drop in cortisol at night is one of the signals that help the body switch into recovery mode.

When this rhythm works properly, cortisol and melatonin typically oppose each other across the sleep-wake cycle: cortisol rises to support alertness, while melatonin takes over later in the sleep cycle. It’s worse when chronic stress, irregular sleep hours or other factors disrupt this sequence. Sleep quality has a direct effect on cortisol level, and the body's cortisol production also reflects a broader sleep wake pattern rather than a single moment in time. Then nighttime cortisol may remain elevated, and falling asleep becomes a challenge despite real fatigue. Cortisol is also secreted in a pulsatile fashion every 60 to 90 minutes, so single readings do not capture all cortisol patterns.

Daily cortisol rhythm

6:00-8:00 AM. Morning peak (cortisol awakening response). Cortisol reaches its highest levels of the day, preparing the body for activity.

10:00 AM-12:00 PM. Gradual decline as cortisol levels begin to stabilize.

2:00-4:00 PM. Moderate levels.

6:00-8:00 PM. Low levels - the body begins to wind down.

10:00 PM-2:00 AM. Nighttime low.

The chart is illustrative and shows normal cortisol levels and common cortisol patterns. It does not present diagnostic values; exact circadian timing varies by person, schedule, and age, and an individual cortisol profile may differ.

Cortisol and sleep: how does stress disrupt nighttime recovery?

Why does a high level of arousal make falling asleep difficult?

This is the effect of activating the sympathetic nervous system and the fight-or-flight response, which under normal conditions saves your life, but at 11:47 p.m. is rather unhelpful; high evening cortisol can negatively affect the sleep-wake cycle and disrupt sleep by keeping the body alert. These elevated levels of cortisol may also lead to trouble sleeping and make it harder to get a good night's sleep. Nighttime cortisol stays elevated, the body remains in a state of readiness, even if the only threat is tomorrow’s deadline. Tiredness changes little here: you can be exhausted after twelve hours of work and still lie there with your eyes wide open. Physiological arousal simply wins out over the need for rest.

Cortisol and waking up at night

Falling asleep is one thing, but maintaining continuous sleep is another challenge. HPA axis dysregulation, i.e. a disturbance in communication between the hypothalamus, pituitary and adrenal glands, can lead to fragmented sleep and show up as frequent awakenings, with repeated arousals increasing cortisol exposure across the night. The problem often appears in the middle of the night: you wake up at 3:00 a.m., stare at the ceiling and begin mentally writing a shopping list, a contingency plan for a meeting and an analysis of what you said to your boss in 2019. The flood of thoughts makes it hard to fall back asleep, because it activates the arousal system again.

But note: not every nighttime awakening is cortisol’s fault. A bedroom that’s too warm, street noise, alcohol with dinner, obstructive sleep apnea, which can trigger cortisol spikes through repeated awakenings, or circadian rhythm disorders can all interrupt sleep regardless of stress level. Before you blame cortisol for your problems, it’s worth first ruling out these more mundane causes, especially since ongoing sleep disturbances can both result from and reinforce elevated nighttime cortisol.

Cortisol and deep sleep and REM

Even if you manage to sleep through the whole night, chronic stress can sabotage what happens in the middle of that sleep. Cortisol and insomnia aren’t just a matter of falling asleep; they’re also a matter of sleep architecture. Chronically elevated cortisol can shorten slow wave sleep, which is deepest in the first half of the night, while REM sleep becomes more prominent later in the night. And it is precisely in these phases that the body repairs tissues, consolidates memories and regulates emotions.

The effect? Seven hours of sleep that should be enough, because adults should sleep at least 7 hours a day, doesn’t always provide full recovery. You wake up “rested” according to the clock, but your body has a completely different opinion. The number of hours slept, or sleep length alone, doesn’t capture the full quality of rest; the depth of individual phases and the continuity of rest matter too. Altered sleep architecture can also shape how cortisol affect recovery and next-day functioning. You can sleep “long enough” and still feel as if you hadn’t slept at all. If you’re wondering how to improve sleep quality, it’s worth starting with the understanding that the clock is only part of the equation.

The vicious circle of stress and sleep deprivation

You know the feeling: a bad night, coffee on an empty stomach in the morning, and then every small problem seems catastrophic. It’s not a matter of character, but the effect of how stress and sleep drive each other. The pattern goes roughly like this: chronic stress increases arousal, arousal makes it harder to fall asleep and causes awakenings, worse sleep means daytime fatigue, fatigue lowers your resilience to further stressors, and lower resilience intensifies stress. Accumulated sleep debt can also make you more reactive to stress and less able to recover from poor sleep. And the cycle starts again.

Sleep deficiency changes the body’s response to stress

It’s not just a subjective impression that after a bad night “everything is too much.” In research settings, total sleep deprivation means staying awake through the entire nighttime sleep period. Research indicates that a night shortened to just 4 hours can increase cortisol level the next day by 37-45%. Studies also report higher cortisol after sleep loss of about 5.5 hours and roughly 120 mcg/day greater cortisol exposure during sleep restriction, with total sleep deprivation appearing to raise cortisol more clearly in older men than in younger adults. Sleep deficiency alters the regulation of the HPA axis, the same system responsible for the stress response. In practice, this means that after sleep deprivation the body reacts more intensely to the same situations. In people with chronic insomnia, cortisol is on average higher by 0.50. Nighttime cortisol doesn’t drop as it should, because sleep deficiency can delay its nighttime decline by at least an hour, and in the morning it starts from a higher baseline. As a result, the next night can be difficult too.

Breaking the cycle requires action from two sides

And here’s an important point: it’s not enough to work on just one end of this chain. Better sleep usually requires both stress management and improved sleep habits, not just hearing “don’t stress” or spending longer in bed, which is why effectively breaking this mechanism usually requires lifestyle changes. To break the vicious circle effectively, it’s worth acting on both sides at once: reducing sources of stress, because chronic stress leads to persistently elevated cortisol, and learning a better response to it, as well as improving sleep conditions. Regular bedtimes, an evening wind-down, limiting stimuli before sleep and a comfortable bedroom environment are elements you have real influence over, and healthy sleep depends on consistent sleep hygiene, regular routines, and lower pre-bed stress. How to lower cortisol and how to improve sleep quality? Preferably in parallel, step by step, because better sleep is also supported by behavioral factors such as light exposure, activity, and the timing of sleep. Specific methods are coming up shortly.

You already know how the vicious circle of stress and sleep deprivation works. But how do you actually know that stress and sleep are the problem for you, and not, say, too strong a coffee at 5 p.m.? Sometimes the signals are subtle, and sometimes they scream. It’s worth recognizing them before fatigue becomes your default mode of functioning.

The most common symptoms

The list isn’t long, but it is surprisingly accurate. Check how many of these points sound familiar:

• Difficulty falling asleep despite tiredness: the body says “sleep,” the brain says “remember that awkward situation from 2019?”
• A flood of thoughts after the lights go out: planning, analyzing, problem-solving. Everything you didn’t do all day suddenly becomes urgent.
• Waking up at night: you wake at 3:00 or 4:00 a.m. and instead of falling back asleep, you start a mental review of tomorrow’s tasks.
• Morning feeling of not being rested: the alarm rings and you feel as if you had only just closed your eyes.
• Daytime sleepiness and concentration problems: you’re reading the same paragraph for the third time, coffee has stopped working, and the 2:00 p.m. meeting requires heroic effort.

If, alongside sleep problems, symptoms of excess cortisol also appear, such as a round face or muscle weakness, it’s worth consulting a doctor. Persistent elevated cortisol levels may also be linked with weight gain and high blood pressure, especially when sleep problems are ongoing.

If several of these points accompany you regularly for a few weeks, it’s quite likely that cortisol and insomnia have more in common than you think.

Can you check your cortisol levels?

Yes, and in several ways. The levels of cortisol can be measured in blood, saliva, or urine. The time of sample collection matters enormously, and the level must always be interpreted in relation to the time of the test. Nighttime cortisol is naturally low, morning cortisol high. A result from a sample taken at 8:00 a.m. will look completely different from one taken at 10:00 p.m., and both can be entirely normal. That is why a single measurement rarely gives the full picture. Saliva samples collected across the day can show cortisol patterns, the cortisol awakening response, and total cortisol exposure more clearly than one isolated result. A doctor may order a daily profile or several saliva tests to see how your cortisol behaves throughout the day, which can help assess cortisol dysregulation but does not by itself diagnose chronic stress or disease.

An important distinction: stress is not a diagnosis

Symptoms of chronic stress (poor sleep, fatigue, irritability) can resemble cortisol-related medical disorders such as Cushing’s syndrome, primary adrenal insufficiency, or secondary adrenal insufficiency, which stems from the pituitary gland rather than the adrenal glands. But these are completely different categories, and pituitary gland disorders can also disrupt cortisol regulation alongside Cushing’s syndrome and adrenal insufficiency. The article you’re reading does not replace diagnostics. If your insomnia lasts longer than 3 months, clearly worsens your daily functioning, or you suspect sleep apnea or other disorders, it’s time to make a doctor’s appointment, because chronic insomnia is a sleep disorder requiring diagnostics, and its treatment is based primarily on cognitive behavioral therapy; supplements do not replace treatment of such problems. Not Google.

How to lower cortisol and improve sleep quality? A practical 7-step plan

Now that you know how stress and sleep can drive each other, it’s time to get specific. A few conscious changes are enough to give your body a clear signal: “hey, you can wind down.” None of these steps works like a magic switch, but together they can genuinely change how you fall asleep and how you wake up.

1. Keep regular sleep hours

You go to bed at 10:00 p.m. on Monday, and on Saturday at 2:00 a.m.? Your biological clock doesn’t know which time zone you live in. Fixed sleep and wake times, with a deviation of at most ±30 minutes, also on weekends, help synchronize the circadian rhythm of cortisol. Morning daylight within the first 30 minutes after waking further supports this process by helping trigger the body's cortisol production, supporting a healthy cortisol rhythm, and helping regulate cortisol across the day. You don’t have to stare at the sun. A coffee by an open window or a short walk is enough, and your body will do the rest.

2. Limit stressful stimuli before sleep

Work notifications at 10:47 p.m. are not “just one more check.” They’re an invitation for cortisol to an evening party. Turn off work notifications at least 60 minutes before sleep. Swap scrolling for quiet reading: ideally on paper, because limiting blue light at least an hour before sleep supports melatonin secretion and doesn’t add stimuli to an already overstimulated brain. If you need something active, try the 4-7-8 breathing technique: inhale for 4 seconds, hold your breath for 7, exhale for 8. It sounds simple and works surprisingly well; this kind of ritual is worth starting at least an hour before going to bed.

3. Introduce an evening wind-down ritual

A warm bath before sleep isn’t just a pleasure: after you get out of the water, core body temperature naturally drops, which makes falling asleep easier. Add Jacobson’s muscle relaxation (tensing and releasing successive muscle groups) or a few minutes of calm breathing. There’s one more simple trick: write a to-do list for tomorrow on a piece of paper. Literally. A brain that “knows” it won’t forget anything lets go of evening analysis more easily. It’s like telling it: “we’ll deal with this in the morning, I promise.”

4. Stay physically active

Regular movement is one of the most effective ways to lower cortisol and improve sleep quality at the same time; regular physical activity can help reduce stress and moderately improve sleep quality. The recommendation? About 150 minutes of moderate activity per week: walking, swimming, cycling. You don’t have to run marathons. An important note: it’s better to finish intense training at least 2-3 hours before sleep. The body needs time to wind down. Workout? Done. Steps? Completed. Now it’s time for the part of recovery you do lying down; very intense late-night exercise may trigger cortisol spikes, interfere with the normal evening decline, worsen sleep quality, and shorten its length.

5. Limit caffeine and alcohol

Coffee after 2:00 p.m. is a quiet saboteur of evening calm. Caffeine has a half-life of about 5-6 hours, which means that an espresso drunk at 4:00 p.m. is still circulating in your body when you go to bed. Alcohol? There’s a catch here. A glass of wine may give the impression that it helps you fall asleep, and indeed, the initial effect can be sedative. The problem is that alcohol disrupts sleep architecture, increases the number of awakenings in the second half of the night and worsens the quality of rest. Nighttime cortisol then has an easier job.

6. Create an environment conducive to rest

A darkened bedroom, a temperature of 18-20°C, silence (or constant background noise, if you prefer). A comfortable mattress and a properly chosen pillow that supports the head and neck without forcing an unnatural position. Pleasant-to-the-touch bedding materials in which you simply want to lie. These aren’t whims; they are the basic conditions in which the body can truly wind down. A suitable diet can also support a calmer night, and a balanced dinner may limit nighttime cortisol surges. Whole-grain products are one source of magnesium, and a diet rich in magnesium and adaptogens may support lowering cortisol levels, while regular meals and a healthy diet also support metabolic processes that work best when circadian regulation is aligned. We’ll say more about how to choose a pillow for your needs in the next section.

7. When home remedies aren’t enough

If sleep problems last longer than a few weeks and none of the above actions brings improvement, don’t ignore it. Cognitive behavioral therapy for insomnia (CBT-I) is the recommended first-line treatment for chronic insomnia. Not pills, not supplements: structured work on habits and beliefs related to sleep. Speaking of supplements: those advertised as “lowering cortisol” may sound tempting, but the evidence is limited, and some of them rather support sleep or fill deficiencies than directly lower cortisol. For example, magnesium in some studies, at doses of 350-500 mg, was associated with a decrease in cortisol level, but it does not replace diagnostics or treatment. Special caution is needed with melatonin in people taking sleeping medications and during breastfeeding. If this issue has concerned you for a long time, a conversation with a doctor will be better than another purchase at an online pharmacy.

Can the right pillow help you sleep better despite stress?

Physical comfort and nighttime rest

You already know how to lower cortisol, you know relaxation techniques and you have a plan for an evening ritual. But there’s one more thing that’s easy to forget: the position in which you lie. Uncomfortable support for the head and neck is a straight path to micro-arousals, muscle tension and the morning feeling of having spent the night at a train station. An agitated mind is one thing, but if physical discomfort is added to it, the chances of recovery shrink. A suitable pillow should match your sleeping position and build. A side sleeper needs different support than someone who falls asleep on their back.

Why do pillow materials and filling matter?

Before you close your eyes, your body is already gathering information. The touch of fabric on your cheek, the temperature under your head, the way the pillow responds to a change of position: all of this affects whether you feel comfortable. The resilience of the filling and its ability to regain shape decide whether the pillow will maintain support throughout the night or flatten after two hours. Cotton fabric that is pleasant to the touch helps regulate moisture and temperature. Thermal comfort is not a slogan; it’s the difference between peaceful sleep and tossing from side to side in pursuit of a cooler spot.

Hotel comfort in your own bedroom

You know the feeling when, in a good hotel, you lay your head on the pillow and think: “Why isn’t it like this at home?” ROVELLI pillows, 50 × 90 cm, were created from exactly that question. A polyester filling, used in premium hospitality, designed for resilience and durability, so the pillow doesn’t lose its shape after a few weeks. Italian cotton fabric that is simply pleasant. A carefully refined construction. A very serious approach to doing nothing.

You can’t always make a stressful day calm. You can, however, take care of what awaits you after it ends. Let’s be honest: a ROVELLI pillow will not lower your nighttime cortisol and will not cure insomnia. It can, however, make your sleep environment simply more comfortable. A hotel bed, home address and no checkout at 11:00 a.m.

How to improve sleep quality? Start with the basics: regularity, winding down, proper conditions. And the pillow? It’s one piece of the puzzle. Not the only one, but one you have real influence over.

Does high cortisol cause insomnia?

Elevated nighttime cortisol can make falling asleep harder and cause shallower sleep; that’s a fact. A high cortisol level can also worsen recovery, but cortisol and insomnia are not a one-to-one relationship. Insomnia has many causes: from poor sleep habits, through excess caffeine, to medical disorders such as sleep apnea, depression or restless legs syndrome. If your sleep problems last longer than a few weeks, it’s worth talking to a doctor instead of looking for answers solely in the level of one hormone. Stress and sleep form a complicated puzzle; cortisol is one of its pieces, but rarely the only one.

At what time is cortisol highest?

The typical cortisol peak occurs between 6:00 and 8:00 a.m. This is the so-called cortisol awakening response: the body naturally increases secretion of this hormone to help you get up and get moving. During the day the level gradually declines, and the lowest nighttime cortisol concentration usually occurs in the first hours after falling asleep. This circadian rhythm is completely normal and desirable. The problem starts when chronic stress disrupts this curve and cortisol stays elevated in the evening, exactly when it should ease off.

Why do I wake up between 3:00 and 4:00 a.m.?

This is one of the questions most often typed into a search engine at three in the morning (the irony of fate). There may be several causes, and not all of them are related to cortisol. The natural shift of sleep phases makes sleep shallower between 3:00 and 4:00, so it’s easier to wake up then. A drop in blood sugar, a bedroom temperature that’s too high or too low, sleep apnea, alcohol drunk in the evening, as well as stress and racing thoughts: any of these factors can be the culprit. Before you blame cortisol for the awakenings, it’s worth checking the more mundane possibilities.

How to naturally lower cortisol before sleep?

Start with the basics. A regular daily rhythm, with fixed sleep and wake times, helps synchronize the biological clock, support healthy sleep and better sleep, and help evening cortisol fall as melatonin rises. Relaxation techniques such as breathing exercises or muscle relaxation can lower physiological arousal. A diet rich in magnesium and carefully used adaptogens can also help. Ashwagandha is sometimes linked to lower cortisol levels, but its use should be discussed with a doctor, especially in the case of thyroid disease. Limiting screens and caffeine for a few hours before sleep is another step that really makes a difference. Physical activity during the day supports stress regulation, but intense training right before bed can work the opposite way. Sounds simple? Because in theory it is simple. The hardest part is consistency over the long run.

Does lack of sleep raise cortisol?

Yes, and this is exactly the mechanism that closes the vicious circle. Chronic sleep disruption is more consistently linked to elevated cortisol than a single short night. Research indicates that sleep deficiency can increase cortisol secretion the next day, especially in the afternoon and evening hours. It also disrupts the regulation of the HPA axis (hypothalamus-pituitary-adrenal), which means the body copes worse with everyday stressors. One sleepless night won’t turn your life upside down. But several weeks of poor sleep? That can genuinely change how your body responds to stress. That’s why taking care of sleep is not a luxury; it’s a basic form of prevention.

Why can’t I fall asleep even though I’m very tired?

Physical tiredness and readiness for sleep are not the same thing. When the body remains in a state of heightened arousal, e.g. because of stress, the sympathetic nervous system maintains alertness even if the body needs rest. Cortisol, a hormone involved in the stress response, may be one of the elements that make it harder to wind down before sleep.

Why is cortisol needed if it’s called the stress hormone?

Cortisol is responsible for mobilizing energy, regulating metabolism and preparing the body for action; without it you wouldn’t be able to get out of bed in the morning. The problem lies not in cortisol itself, but in the disruption of its natural circadian rhythm or a chronically elevated level of arousal.

Why do I wake up tired despite 7-8 hours of sleep?

The number of hours isn’t everything; the depth and continuity of sleep matter too. Chronic stress and elevated cortisol can shorten the slow-wave and REM sleep phases, which are responsible for the body’s recovery. As a result, even a seemingly sufficient amount of sleep can leave you feeling unrested.

Can one sleepless night increase cortisol level the next day?

Yes, research indicates that a night shortened to about 4 hours can raise cortisol level the next day by 37-45%. This means a stronger stress response, greater irritability and difficulty concentrating. Chronic sleep deficiency additionally disrupts HPA axis regulation, creating a vicious circle of stress and insomnia.

How to naturally lower cortisol before sleep?

The most effective methods are regular sleep hours (±30 min, also on weekends), limiting stressful stimuli for at least 60 minutes before sleep, breathing techniques (e.g. 4-7-8), a warm bath and writing a to-do list for the next day. Giving up caffeine after 2:00 p.m. and avoiding alcohol in the evening is also important.

When do stress-related sleep problems require a doctor’s visit?

It’s worth consulting a doctor when insomnia lasts longer than 3 months, clearly worsens daily functioning (concentration, mood, energy), or is accompanied by symptoms that may indicate sleep apnea or other sleep disorders. A single cortisol test result is not enough to make a diagnosis; a full clinical assessment is needed, and referral to a sleep medicine specialist may be appropriate when sleep disorders are suspected.

Does a ROVELLI pillow help lower cortisol or treat insomnia?

No, a ROVELLI pillow does not lower cortisol level and is not a medicinal remedy for insomnia. It can, however, improve physical comfort during sleep thanks to its resilient polyester filling and Italian cotton fabric, which translates into better support for the head and neck and more pleasant conditions for rest.

Summary

The article explains how a disrupted circadian cortisol rhythm sabotages sleep, and presents a concrete plan for breaking the vicious circle of stress and insomnia.

• Summary: cortisol and sleep: cortisol is not an enemy; it is a hormone regulating the natural circadian cycle, metabolism, blood pressure and the immune system. It naturally rises after waking, peaks in the morning, then gradually decreases toward night while melatonin moves in the opposite direction. The problem begins when the cortisol level rises in response to a potential threat and does not return to normal, because its excess can harm the body.
• The vicious circle has hard data: even one night shortened to 4 hours can raise cortisol by 37-45%, and higher cortisol further worsens sleep; repeated sleep loss can build sleep debt and worsen cortisol patterns, so an effective intervention must both reduce stress and improve sleep conditions.
• Warning signs are not only difficulty falling asleep, but also nighttime awakenings (especially at 3:00-4:00 a.m.), racing thoughts in bed and daytime sleepiness despite a seemingly sufficient number of sleep hours; a single cortisol measurement doesn’t give the full picture, so it’s worth testing the daily profile.
• The 7-step plan: regular sleep hours, morning light exposure, evening wind-down rituals, physical activity (not right before sleep), limiting caffeine and alcohol, a comfortable sleep environment (a suitable pillow, materials) and, in chronic insomnia, CBT-I therapy instead of self-treatment
• When to see a doctor: when home methods bring no improvement, chronic insomnia requires professional diagnostics and possibly the introduction of CBT-I as the most effective non-pharmacological therapy for insomnia. Excess cortisol also leads to hyperglycemia, i.e. a high glucose level. Both excess and deficiency can increase the risk of serious health problems, with chronically elevated cortisol also associated with cardiovascular disease, so it’s worth supporting balance through sleep and healthy habits.