cortisol

Cortisol, often labeled a stress hormone, has a crucial role in our physiology and daily functioning. Here are some key insights about cortisol:

1. Daily Rhythm: Cortisol follows a diurnal pattern, typically rising shortly after waking to help increase alertness and energy. It's highest about 45 minutes after waking and gradually declines throughout the day, reaching its lowest levels around 9 p.m. in a healthy individual 1.

2. Stress and Recovery: While cortisol is essential for dealing with stress, prolonged high levels, especially later in the day, can be detrimental and are associated with depression and anxiety. Practices such as brief daily sauna use followed by cool exposure have been shown to significantly reduce cortisol levels and help manage stress 2 3.

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     Cortisol Control Strategies

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     Managing Daily Stress

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     Cortisol and Sleep

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3. Exercise and Adaptation: Cortisol spikes in response to physical stress like exercise, which is necessary for recovery and adaptation. However, suppressing cortisol unnecessarily can hinder these processes. It's important to manage cortisol levels intentionally, particularly around training times 4.

4. Sleep Regulation: Deep sleep reduces cortisol release, which helps manage stress responses. High cortisol levels from late-night stressors can disrupt sleep, highlighting the importance of a stress-free evening routine for optimal rest and recovery 5.

Understanding and managing cortisol's natural rhythms can significantly impact overall health, mood, and stress management. For more in-depth insight, you might explore discussions by experts like Andrew Huberman on the Huberman Lab.