Cortisol, also known as the “stress hormone,” is a powerful hormone produced by our adrenal glands. Cortisol is a glucocorticoid, a hormonal steroid. It plays a crucial role in regulating various bodily functions, including metabolism, blood pressure, immune response, and above all how we regulate stress response. However, prolonged or excessive cortisol levels can have detrimental effects on our physical and mental well-being.
The Cortisol-Sleep Connection
2. Cortisol Peaks in the Morning
Circadian Rhythm and Cortisol Levels
Circadian Rhythm
Sometimes referred to as the “Body’s clock”. Circadian rhythm is like a 24hr internal clock within the brain that regulates sleepiness and alertness through responses to light and environment. The circadian rhythm is a natural process that regulates sleep-wake cycles and other biological functions, including hormone production.
Cortisol's Role
This hormone has an affect or nearly every organ and tissue in the body. So no wonder it has such and impact on our sleep / wake cycle. Cortisol production is tightly regulated by the circadian rhythm, with its levels peaking in the morning and gradually decreasing throughout the day. In most cases promoting relaxation aby end of the day and preparing for rest/sleep.
Maintaining Rhythm
Exposure to sunlight during the day and darkness at night helps maintain a healthy circadian rhythm, ensuring optimal cortisol regulation. Other ways to manage this is limiting caffeine, alcohol, nicotine nearing time of bed. Try and separate from lights and bright screen or environments well before bed (2 hours). While light and dark have what is considered to be the biggest affector, factors such as food intake (diet), stress, physical activity, social environments, and even temperature can affect rhythm.
Impact of Cortisol on Brain Function
Chronic or excessively high cortisol can lead to damage of the hippocampus. Elevated cortisol in the hippocampus can induce hippocampal atrophy. In-turn causing a decrease or deficit in shortterm memory.
- Memory and Learning
High cortisol levels can contribute to feelings of anxiety, irritability, and mood swings, making it harder to cope with stressful situations. Our ,limbic system is what controls our emotional regulation. Regions that contribute are hypothalamus, hippocampus, amygdala, limbic cortex.
3. Brain Function
Chronic Stress and Cognitive Decline
- Chronic Stress
2. Cognitive Decline
3. Brain Health
High Excess Cortisol Levels of Medication→
Can lead to →
Cushing Syndrome
Excessive amount of corticosteroids within the body→
Overproduction of adrenocorticotropin (ACTH) within the pituitary gland. Adrenocorticotropin can cause the adrenal glands to produce corticosteroids.
High % of people with Cushing Syndrome will have a small non cancerous benign tumor in the pituitary gland, while others may have a tumor located on their adrenal gland or other organ.
Symptoms associated are bruising easily, abdominal weight gain, decreased muscle mass, reduced stamina, stretch marks, red and round facial structure, Cardiac hypertrophy, CNS irritability.
Very rarely it can be caused by the body producing too much cortisol, more likely to stem from medications with synthetic cortisol properties.
Very commonly misdiagnosed or not diagnosed→
Pseudo-Cushing state→ Polycystic ovarian syndrome (PCOS) and Metabolic Syndrome (Higher risk for diabetes and heart disease)
What could an undiagnosed brain Injury look like for a child in school:
- Sudden disinterest in activities they once enjoyed
- Personality changes
- Drastic drop in grades
- Overall disinterest in scholastics
- Inability to focus in class
- Headaches
- School related anxiety or depression
- Fatigue
- Light or noise sensitivity in the classroom
- Dropping grades
- Disinterest in after school activities and or important relationships
- Irritability
Strategies to Manage Cortisol and Improve Sleep
Healthy Diet
Mindfulness & Music
Cortisol plays a vital role in maintaining our health
However, chronic stress and elevated cortisol levels can have detrimental effects on our brain function and overall well-being including weight gain and other metabolic challenges.
By managing stress, adopting healthy lifestyle habits, and incorporating mindfulness practices into our daily routine, we can optimize our cortisol levels and try to obtain equilibrium with our circadian rhythm.
This, in turn, can contribute to improved sleep quality, enhanced cognitive function, and greater emotional resilience, paving the way for a healthier and happier quality of life.
References
Exercising to relax – harvard health publishing. Harvard Health. (2020, July 7). https://www.health.harvard.edu/stayinghealthy/ exercising-to-relax
professional, C. C. medical. (2024, May 1). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
Hill EE;Zack E;Battaglini C;Viru M;Viru A;Hackney AC; (n.d.). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of endocrinological investigation. https://pubmed.ncbi.nlm.nih.gov/18787373/
Taylor & Francis Online: Peer-reviewed journals. (n.d.). https://www.tandfonline.com/doi/full/10.1080/19368623.2024.2368040
