Ways to manage cortisol for better sleep?

Managing cortisol levels effectively can improve sleep quality. Here are some strategies and insights based on discussions from the Huberman Lab:

1. Morning Light Exposure: Start your day with exposure to bright light, ideally sunlight. This helps align your circadian rhythm and ensures cortisol peaks in the morning, which is crucial for wakefulness and energy throughout the day 1 2.

2. Exercise Timing: Engage in physical activity early in the day to naturally stimulate cortisol levels when they should be highest. Later in the day, focus on calming activities to help wind down 1 3.

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     1

     Morning Routine Essentials

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     3

     Cortisol Management Insights

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     4

     Cortisol and Sleep

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     5

     Adaptogens and Cortisol

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     7

     Meditation and Sleep

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     8

     Ashwagandha Benefits

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3. Adaptogens: Consider taking adaptogens like Ashwagandha and Tulsi in the afternoon. These can help manage cortisol levels by reducing stress and promote relaxation in the evening 4 5.

4. Breathing and Relaxation Methods: Use calming techniques such as meditation or breathing exercises to reduce stress and lower cortisol levels before bedtime. These practices can improve sleep onset and help manage insomnia 6 4.

5. Diet and Supplements: Be mindful of when and what you eat or drink, as some substances can alter cortisol production. Avoid late-night caffeine or sugar to prevent unnecessary cortisol spikes 7.

6. Stress Management: Techniques like non-sleep deep rest (NSDR) and Yoga Nidra can help manage nighttime awakenings and improve overall sleep quality by addressing stress-related cortisol spikes 8.

These approaches emphasize the importance of timing and balance in cortisol regulation to support better sleep and overall health.