CORTISOL: More Than Just a Stress Hormone – Here's How It Affects Your Body

What Is Cortisol and Why Is It Important?

Cortisol is often referred to as the "stress hormone," but it is much more than that. It plays a key role in the body's circadian rhythm and physiological balance. A new study challenges previous assumptions about cortisol and awakening, providing fresh insights into how this hormone actually functions.

If you've ever wondered how cortisol affects sleep, stress, immunity, and energy—and how you can naturally optimize your levels—this article is for you!

The Natural Rhythm of Cortisol

Cortisol is released according to a precisely regulated circadian rhythm, peaking early in the morning before gradually declining throughout the day. This rhythm is essential for the body's homeostasis—our ability to maintain a stable internal balance.

Previously, it was believed that waking up itself triggered a rise in cortisol, known as the Cortisol Awakening Response (CAR). This theory has been the basis for research on conditions such as post-traumatic stress disorder (PTSD), depression, obesity, and chronic fatigue syndrome. But does awakening actually cause the cortisol spike?

New Research: Cortisol Rises Before We Wake Up

A recent study examined cortisol levels both before and after awakening in over 200 healthy adults. Using an automated sampling system, researchers were able to measure cortisol before waking—without disrupting sleep. The results showed that cortisol levels upon awakening are not due to an increase triggered by waking up but are instead a continuation of the hormone’s natural circadian rhythm.

Cortisol begins to rise in the early morning hours as part of the body's preparation for the day ahead. The study suggests that the relationship between cortisol and awakening is more complex than previously thought and may be influenced by individual factors such as sleep duration and wake-up time.

What Does This Mean for Us?

This insight is important for anyone interested in health, sleep, and stress management. Cortisol is not just a hormone to "suppress"—it plays a vital role in the body's daily rhythm and adaptation to various challenges.

For healthcare professionals, this knowledge is crucial when interpreting cortisol measurements and advising patients. The time of day when cortisol is measured, the type of testing method used, and the factors that can influence levels all play a key role in accurate interpretation.

Several factors can disrupt cortisol's natural circadian rhythm:

• Shift work and traveling across time zones

• Chronic stress and mental health disorders, such as depression

• Illness and infections (fever, surgery, low blood sugar, and low blood pressure can increase cortisol levels as part of the body's natural defense mechanisms)

• Medication use can affect test results

A More Nuanced Understanding of Cortisol

Cortisol is a fascinating and complex hormone with significant implications for both physical and mental health. This new research reminds us that cortisol is more than just a stress hormone and that understanding its natural circadian rhythm is essential for research, diagnostics, and clinical practice.

For those looking to optimize their health, here are some natural strategies to support a healthy cortisol rhythm:

• Good sleep habits – go to bed and wake up at the same time every day

• Exposure to natural daylight early in the day – helps regulate the body’s circadian rhythm

• Stress management – mindfulness, yoga, and deep breathing can support better cortisol regulation

• A balanced diet – promotes hormonal balance

Build Healthy Habits with the GØT App

In the GØT app, you'll find an entire section dedicated to self-care, sleep, and relaxation—key factors for a balanced cortisol rhythm. Here, you’ll gain access to practical tips, effective techniques, and inspiring classes to help you create an optimal morning and evening routine. Explore relaxation classes, breathing techniques, meditation exercises, and much more!

Below, you’ll find a selection of the classes waiting for you in the app 💛

Cortisol is not our enemy—it is the body's way of adapting to the world. Understanding how it functions can provide the tools we need for better health, more energy, and a body in balance.

Reference:

• Klaas, Samantha, et al. "Awakening not associated with an increased rate of cortisol secretion." Proceedings B 29