What are the recommendations to overcome broken cortisol cycles? When you have cortisol peak at the evening

To address disrupted cortisol cycles, especially when cortisol peaks in the evening, Andrew Huberman provides several strategies:

1. Morning Light Exposure: Ensure you get bright light exposure early in the morning. This helps to elevate cortisol at the right time, promoting a healthy daily rhythm 1 .
2. Morning Exercise and Caffeine: Incorporate physical activity and possibly caffeine intake early in the day to stimulate cortisol production. Ensure that these activities are timed to naturally elevate cortisol in the morning 2 .
3. Managing Stress Before Sleep: Be mindful of the psychological and physical stressors you encounter within the six to eight hours before bedtime. Techniques like breathing exercises can help down-regulate stress and cortisol levels in the evening 2 .
4. Blue Light Management: Limit exposure to blue light, especially at night. Since most modern lifestyles involve shift work or irregular schedules, managing light exposure can help reset your cortisol cycle to have peaks in the morning rather than at night 1 .
5. Avoiding Late Stimulation: Refrain from intake of stimulants or engaging in highly stimulating activities in the evening to prevent unnecessary elevation of cortisol 2 .

By intentionally controlling light, activity, and stress levels according to the time of day, you can train your body to maintain a healthier cortisol rhythm.